New Studies Give Fish a Clean Bill of Health, Though Questions Remain

Omega-3s and any contaminants are about the same in sushi as in cooked fish. But sushi -- or any other raw seafood -- could come with some unwanted bacteria or viruses. "There's no question that raw fish is a risk," notes Rebecca Goldburg, senior scientist for Environmental Defense. Even so, Goldburg and her family still occasionally enjoy sushi. Her advice to help reduce risks of getting sick: "Don't be cheap about where you eat sushi."

Does grilling fish take away any of the health benefits?

Grilling, broiling, steaming, baking, stir-frying or sauteing are all fine to do. Skip the deep-fat fried fish or seafood, since in restaurants and fast-food establishments it's often fried with unhealthy oils that add trans fat and saturated fats. Plus, deep-fat frying adds calories, and the species most often used for deep-fried fish are generally very low in omega-3s.

Can you also get health benefits by taking an omega-3 supplement instead of eating fish?

Yes, but you'll miss the selenium and protein found in fish. Plus, by substituting fish for red meat or poultry twice a week you can reduce calories and saturated fat. There's also no guarantee that fish oil capsules have the amount of omega-3s claimed on the label, since dietary supplements are not as closely regulated by the Food and Drug Administration as medications. If you opt for supplements, aim for about 0.25 grams per day of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), typically the amount of omega-3s found in a one-gram fish oil capsule and what research suggests protects the heart.

What about squid, oysters, octopus, shrimp, crab and lobster? Do they contain the omega-3 fatty acids, too?

They all have moderate or higher amounts of omega-3 fatty acids, but not as much as deep-water, oily fish such as salmon. They're also generally low in mercury. Another good option: clams.

If a woman isn't pregnant or planning to get pregnant, is it really so bad to eat albacore tuna and swordfish?

The warnings to avoid swordfish, tilefish, king mackerel and shark don't apply to men or to women who are past childbearing age. Ditto for the government advice to limit total fish intake to 12 ounces per week. Of that, albacore tuna should be six ounces or less. But experts stress that it's wise to eat a variety of foods, including fruits and vegetables as well as seafood.

Fresh fish and seafood are pretty pricey. Are there any low-cost options?

You bet! Canned sardines, anchovies, salmon and tuna are just some of the bargains, and they cost less than a dollar per serving. The frozen food section has others. Fish that are flash-frozen at sea may taste far fresher than "fresh" seafood that spends at least a week getting to the local market.