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—In his new book Oceana (Rodale, 2011), Ted Danson, the actor and oceans advocate, writes that one-third of the world's fisheries are currently in collapse, "unable to regenerate their populations fast enough to keep pace with the rate at which they are being caught or killed." In an interview with Rodale.com, he told us that once you deal with overfishing, you can deal with all the other problems facing oceans today, whether it's climate change, pollution, or simple negligence.

At the same time, doctors keep telling us to eat more seafood, because the healthy omega-3s in fish have been found ward off everything from prostate cancer to poor eyesight.

Can you have both—healthy fisheries and healthy people? Fortunately, yes. The Monterey Bay Aquarium recently released an update to its "Super Green" list of seafood—the fish that come from the least-pressured habitats, are free of industrial pollutants like mercury and dioxins, and also contain the highest levels of healthy omega-3 fatty acids. Below are some of the selections from the list of best fish choices that you can use to conjure up dinner ideas. Download the full list (or the smartphone app from your cellphone service's app store) to keep these suggestions handy while shopping.

#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, non-tuna 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.