Recently, I had a friend ask me to do a little research on the benefits of eating fish. We have all heard people say "Eat more fish; it's better for you than red meat." This may or may not be true depending on the fish or seafood and there are very important factors that are often overlooked or ignored by consumers.

Let's start by taking a look at fish commonly found in grocery stores and restaurants. Most of the fish found in local markets are grown in fish farms. The most common farm raised fish species are salmon, carp, tilapia, sea bass, catfish and cod. Stores and fine dining establishments tout "farm-raised fish" in the same way organic foods are marketed. This method of marketing leads you to believe it is healthy and superior in quality.

Before we get too excited about "farm-raised fish," we need to take a closer look. There are various types of aquaculture or fish farming methods. Almost always, the fish are raised in tightly packed tanks, pens or cages with fish counts in the thousands being fed everything from farm waste to good quality fishmeal. With a high density population of fish in tanks, pens and cages, this tends to lead to disease and parasites, which then requires the fish to be treated with antibiotics and fungicides. When you consume fish treated with antibiotics and fungicides, you are being exposed to the same chemicals. Research has shown some fish like tilapia can promote inflammation in the body and farmed raised salmon can have high levels of organic pollutants from animal waste mixed with their feed.

The fish farming industry's fast growth has been needed to meet the increasing demand for fish and keep the costs low. Although eating farm-raised fish has questionable health issues associated with it, there are some very good exceptions with U.S. aquaculture practices. The best approach is to consider buying wild-caught fish when you can and you know where and how they where caught.

The other aspect of eating fish is it is a great source of protein. For example, a 3-ounce serving of salmon, tuna or halibut has 22 grams of protein. The nutritional value of fish is exceptional being loaded with vitamins and minerals, including vitamins A and D, phosphorus, and magnesium, and saltwater fish are a great source of iodine.

Eating fish even in small quantities can have a positive nutritional impact to your health. Although all fish, wild or farm grown, can have toxins and contamination, the benefits of eating fish is important to a well-rounded nutrition plan, so be cautious and understanding.

Here are a few great fish choices to add to your grocery list:

* Salmon (wild-caught) - Alaska's wild-caught salmon are very healthy, a great source of protein and full of omega-3s and low in contaminants.

* Albacore Tuna (pole-caught) - Albacore Tuna from the waters off Washington or British Columbia tend to be low in contaminants as long as you select "troll- or pole-caught" from the waters off the Pacific Northwest coast. Younger pole caught fish typically have lower mercury and contaminants.

* Pacific Halibut (wild-caught) - Pacific Halibut from North Alaska is tender, low in contaminates, and rich in various nutrients such as selenium, magnesium, phosphorus potassium, vitamin B12, niacin, vitamin B6 and omega-3 essential fatty acids.

* Rainbow Trout (farmed) - Most trout found in local grocery stores are farmed rainbow trout. Farmed rainbow trout are usually grown in freshwater ponds and fresh water fish raceways where contaminants are filtered and the fish are fed high grade fishmeal. Trout is high in omega-3 and only contains 6 grams of total fat. The fact that trout is low-fat and low in cholesterol, plus high protein makes it a good substitute for meats like beef in your nutrition plan.

* Freshwater Coho Salmon (farmed) - Freshwater farmed coho salmon is another very good choice for healthy farmed fish. Coho salmon farms in the U.S. usually raise their fish in closed filtered freshwater pens very much like farmed trout and, like trout, they are high in protein and omega-3 with a bit more fat content.

There is no doubt that eating fish on a regular basis is very beneficial to your nutrition. It is also fair to say that when you select fish in the local market, be informed and understand where the fish was grown and how was it caught. I would recommend asking questions and truly know what it is you are buying. By following a few basic rules of thumb, you can ensure the fish you are eating is healthy for you and your family.

Another great resource regarding seafood consumption is the Monterey Bay Aquarium "Seafood Watch" website: http://www.seafoodwatch.org/cr/seafoodwatch.aspx

Judd Jones is a director for the Hagadone Corporation.