Get your omega-3s without ingesting hazardous chemicals or threatening endangered species.

Wild-caught sardines are becoming popular among seekers of healthy seafood.

RODALE NEWS, EMMAUS, PA—Eating seafood has been found to ward off prostate cancer, keep brains healthy, and even save your eyesight. It's also a part of the über-healthy Mediterranean diet, so we should all be eating more fish. Or should we? With overfishing threatening numerous species, including cod (enjoy your fish and chips while it lasts!), and industrial pollutants contaminating the few species that aren't overharvested, finding fish that's safe, healthy, AND friendly to the environment can be a challenge.

To help, the Monterey Bay Aquarium has released its "Super Green" list of seafood, a combination of its research on fish populations, the Environmental Defense Fund's research on contaminants, and the Harvard School of Public Health's list of fish with the highest levels of omega-3 fatty acids. So now, you can enjoy one of the picks on the list two or three times a week, without worrying about what chemicals you're getting along with those heart-healthy omega-3s—and know that your fish of choice will still be around a decade from now. You can download the list to keep it handy while shopping, and here are a few ideas and recipe suggestions for your next fish fry.

#1: Albacore Tuna (troll- or pole-caught, from the U.S. or British Columbia). Before you write off all tuna as toxic and laden with mercury, there is good news. Albacore tuna caught in western U.S. and Canadian waters have lower levels of mercury than tuna caught in other areas of the world, due to the fact that these fish are generally younger, and therefore, have had less time to build up high levels of mercury. Environmentally, trolling and pole-fishing have less of an impact on other species than net-fishing because there's no risk that other, nontuna species will get harmed. This type of tuna won't be easy to find in the average grocery store, but most brands sell it online. American Tuna brand sells canned tuna caught in well-managed fisheries certified by the Marine Stewardship Council; you can purchase it online from Heritage Foods USA. Other brands include Pacific Fleet, MaryLu Seafoods, Wild Planet, and Wild Pacific Seafood.