Fish contains essential vitamins and nutrients like vitamin D and omega 3 fatty acids. It’s even been linked to improved brain function (it really is brain food!) and a longer life. For example, the fish-loving Japanese have the longest life expectancy in the world. And while Canadians ate an average of 6.5 kilograms of fish per person in 2006 (Source: Statistics Canada.), the Japanese consume ten times that—about 66 kilograms per person each year (Source: worldwatch.org.) That’s the world’s highest seafood consumption.

So we should be eating more fish. A lot more. But here’s the big catch: the world’s oceans are being depleted. For example, the Food and Agriculture Organization (FAO) of the United Nations released a report in September 2006 revealing that over 75 per cent of the world’s fish species are fully exploited, overexploited or depleted entirely. The FAO report continues that 450 species and subspecies of fish—including many that swim in the waters off North America—may face the threat of extinction.

And we are mostly to blame. According to Canada’s SeaChoice, “Over the last century commercial fisheries have drastically reduced fish populations and altered the world’s marine ecosystems.”

That’s where fish-farming comes in. Aquaculture is an important solution for the preservation of fish species and offers us a safe, delicious, and affordable alternative source of high-quality protein.

So when getting your next fish fix—at the supermarket or restaurant—consider the sustainability.

But with all the conflicting information to navigate, how do we find reliable unbiased information on which fish to buy? Luckily all the research has been done for us by leading environmental groups. Some of them, like the Monterey Bay Aquarium, even offer wallet cards you can download and take with you.

Check out these websites: The Monterey Bay Aquarium Seafood Watch Program is an independent source that recommends which seafood to buy or avoid. Sustainable seafood is from sources, either fished or farmed, that can maintain or increase production into the long-term without jeopardizing the affected ecosystems.

George Leonard, Ph.D., science manager of the Aquarium’s Seafood Watch Program explains: “Some of the key problems that help us evaluate whether a fishery is sustainable include the level of by-catch observed, the fishing methods and their impact; if it is farmed, how it is farmed, and how well the fishery or aquaculture operation is managed.”

SeaChoice is a comprehensive Canadian seafood program with the primary goal of sustainable fisheries in Canada and abroad. One of the most-recommended fish is U.S. Farm-Raised Catfish which ranks as a ‘Best Choice’ and was given the highest rating by Seafood Watch, seachoice.org, the National Audubon Society and the Endangered Fish Alliance. The You Docs, Dr. Mehmet Oz–of the Dr. Oz show—and Dr. Michael Roizen, even recommended U.S. Farm-Raised Catfish to their readers in their syndicated column.

Why is U.S. Farm-Raised Catfish the darling of environmentalists? These fish are raised in clean fresh water ponds that are never connected to other bodies of water. This prevents the mixing of species. The pond water is sourced from pure underground aquifers and the fish are top-fed a diet of floating grain pellets made from soybeans, corn, wheat, vitamins and minerals.

But being good to the environment is one thing. You also need to make things easy on yourself. This fish is readily available and easy on the pocketbook. Because it’s harvested year-round, the boneless fillets are always available at your supermarket’s fresh fish counter.

In fact, U.S. Farm-Raised Catfish is transported live to local processing plants, processed in under 30 minutes and then trucked to Canada. The flesh is so thick and meaty, it resists overcooking—ideal for the novice home cook. And because of the environment in which the fish are raised and the grains they feed on, the flesh is mild-tasting and has no ‘fishy’ aroma.

Feeling pinched for time? Not to worry. Try quick recipes like Baked Cinnamon Chipotle Catfish with Sweet Pepper which kids love for its cinnamon taste, or Catfish Roasted with Sesame Seeds, Basil, Garlic and Spinach which seals in the moisture of the flavourful catfish.

Click here for more recipes, and how to cook fish like a pro.