Fish is a source of healthy omega-3 fatty acids, but unfortunately because of the pollution in our waters, fish and other seafoods also contain toxins such as mercury and PCBs. Then there’s also the issue of overfishing, and the debate between wild-caught and farm-raised fish to consider. So how do you know what fish choose?

To help you sort out the "good" fish from the "bad" fish, Environmental Defense has created the Seafood Selector. Whether you’re in a restaurant or the seafood department of the grocery store, the Seafood Selector will guide you through your purchase.

The Seafood Selector is an easy to read chart (also available as a wallet sized print out) listing the best and worst seafood choices. For example, wild-caught salmon is better than farm raised salmon, and U.S. crawfish is good while imported shrimp isn’t. The selector is based on factors including what part of the world seafood comes from, how it is caught, the environmental regulations in different parts of the world, as well as the impact and health benefits of each individual selection. (More information on the selection process is available in the Seafood Selector FAQs). Use it as a guideline to help you make smarter seafood choices.

Want omega-3 fatty acids without the fish? GO’s Collen Patrick-Goudreau lists several plant-based sources for omega-3 fatty acids - no toxins involved.

More on fish from GO:

Choosing Healthy, Ocean-Friendly Seafood is a No-Brainer

One Fish, Two Fish, Let’s Just Not Fish: By-Catch in our Seafood Salad

Dolphins, and Turtles, and Seals - Oh My! The Effect of Fishing on the Animals We Care About

Food Toxins: Toxins in our Food Chain

The Nutrients We Need are Plant-Based

Environmental Defense: Farmed Caviar is a Less Expensive, eco-Friendly Alternative to Severely Depleted (and Banned) Beluga