Navigating the world of sustainable seafood can be overwhelming.

Overfishing is a global issue with almost 80% of the world’s wild fish stocks being over-exploited. The alternative however, fish farming, can be controversial as non-sustainable practices present a whole other set of problems.

Salmon has a well-deserved reputation as a superfood thanks to its high-levels of omega-3 fatty acids. But the high demand for wild-caught salmon has put pressure on wild stocks. Conversely, some studies show that farmed salmon is higher in contaminants than wild-caught salmon, which negate some of the health benefits.

If you have the option to choose between farmed salmon and wild salmon, choose wild-caught salmon. But better yet, choose a local more sustainably caught fish—like sardines.

Sardines are rich in calcium, protein, iron, omega-3 fatty acids and other healthy minerals. The small fish is packed full of flavour and available fresh in late summer and year-round in canned, smoked, or frozen options. Sardines also make for a more sustainable and affordable food choice.

There is no simple solution to the problem of overfishing but there are steps you can take to reduce your impact.

Ocean Wise is a conservation program that educates and empowers consumers about the issues surrounding sustainable seafood. Downloadable guides are available to help you make sustainable seafood purchasing decisions.