What is the healthiest fish to eat? The best choices for you and the planet

"Fattier fish from cold water are a better source of omega-3s" than other sources, Camire said, and salmon is king when it comes to the number of grams of omega-3s per ounce.

Farmed salmon are not only more sustainably managed than in the past but are jumping ahead in terms of omega-3s."From a nutritional standpoint, it used to be that wild was superior to farmed," Castro said. However, Camire said that with advances in aquaculture, farmers can adjust the diet of their salmon to produce fish that have a higher ratio of omega-3s than their wild counterparts.

Unlike fin fish, bivalves don't need to be supplemented with feed when raised in a farmed environment; they take all their nutrients from the water surrounding them. They can also filter out impurities and offset waste entering the environment, which Roberts noted is often a problem with farmed seafood.

Experts in both nutrition and sustainability don't think we should avoid eating tuna altogether, but it requires some research to make sure you're picking the most manageable option."Avoid eating bluefin until we've seen significant improvement in management of those populations," Roberts said. Seafood Watch, the ratings program run by Monterey Bay Aquarium, has been providing seafood buying recommendations based on sustainability standards for two decades. Its system is simple -- green is the best choice, red is an item to avoid -- and covers both wild and farmed options from fisheries worldwide.

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