Tuna isn’t as high in mercury as some other fish like shark and king mackerel. Still, the FDA and EPA advise pregnant women and children to limit albacore, or white, canned tuna, to one serving ...

Although salmon flesh is similar to tuna's, Foltz takes a different approach. "I prefer a nice crust on my salmon, so high heat and then finish over medium heat," he says.

Why not just eat tuna, you say? Because canned salmon beats it on every metric. It doesn’t have the mercury problem that tuna does because sockeye and pink salmon, the kinds most commonly canned ...

After calculating my salmon salad’s nutritional analysis (without the balsamic vinegar), I realized it’s a real winner since it is low in carbs (1.8 gm) and high in omega-3 fat (27.5 grams).