The Biggest Mistake You're Making In Whole Foods' Fish Department

Shopping for fish, whether fresh or frozen, can be daunting. There are countless varieties, and the process by which they go from the ocean to your plate can also get confusing. But the health benefits of these sea creatures make it worth learning the ins and outs of purchasing fish.

According to the Washington State Department of Health, fish is low in fat and high in protein, which makes it a filling, nutrient-rich meal that helps you maintain your health. Fish also contains plenty of vitamins and minerals, including calcium, iron, and potassium, which are all essential to helping your body function at its best.

Whole Foods has become synonymous with fresh, good-for-you food, but you've probably found yourself in the grocer's fish department wondering where to start. Here's what to know: there is one major mistake you want to avoid making the next time you're shopping for fresh fish.

The Whole Foods seafood counter is loaded with fish options. And while some fillets are better for you than others, there aren't many wrong moves when purchasing fresh fish — except how it got from the sea to your plate. There are two main ways to catch fish: farming them and catching them in the wild, and you'll always want to choose the latter.

Registered dietician Staci Gulbin told Fab Fit Fun that wild-caught fish are best because they lack the hormones and antibiotics that farm-raised fish often contain. Since farmed fish are raised under the watchful human eye, their natural environment is manipulated, as is their diet. Colorado State University says that since wild-caught fish are subject to a more natural diet, they're usually healthier, with less saturated fat. They're also less likely to carry disease, which is more common among farm-raised fish because of their environment. It's important to note that cost also plays a role in differences, with wild-caught fish erring on the more expensive side.

The short answer is yes, but there aren't many types of fish that would be deemed unhealthy. Salmon is loaded with omega-3s and is one of the healthiest varieties of fish you can eat because it's also low in mercury and lead levels, per Eating Well. Sardines, though they aren't always on everyone's favorite foods list, are full of calcium and omega-3s, so you should consider adding them to your salad or pasta. Other fish, such as rainbow trout and Atlantic Mackerel, are also healthy fish options.

Regarding which fish to avoid, tuna is one to pass on if you're concerned about mercury levels. The same goes for swordfish and King mackerel, according to Nourish. Mercury is the primary concern when consuming fish, but Nourish adds that many types fall into the in-between good and bad categories, such as halibut, Mahi Mahi, and snapper.