SAFE FISH TO CONSUME REGULARLY

Fish may contain mercury. Large fish, that have lived a long time and eat other fish, contain the most mercury. If you are pregnant or breastfeeding, or looking to get pregnant, avoid fish that are high in mercury. 

Light canned tuna is low in mercury. “White” or Albacore tuna is higher in mercury. Choose to eat this less often. 

Farmed salmon can have mercury and/or other levels of pollutants, such as PCBs, and can spread disease easily to wild salmon. Generally speaking, farmed salmon is not sustainable when they still need to eat other fish to be a good quality farmed salmon, so, we should stick to sustainable wild salmon. 

Sustainable wild salmon means, eating salmon in season. Most canned salmon is wild. To lower the amount of pollutants in your salmon, remove the fat and skin before cooking. 

For more information on making the best environmental fish choices, refer to www.seachoice.org.

SAFE TO EAT EVERY DAY FISH ARE: 

canned salmon.jpg
  • 1 serving of 2.5 ounces or about 1/2 cup/day for children

  • 2 servings of 2.5 ounces or about 1/2 cup/day for women who are pregnant, breastfeeding or looking to get pregnant

  • Unlimited servings for men, teenage boys and women not looking to get pregnant 

  • basa

  • capelin

  • milk fish

  • kamaboko (fish cake)

  • octopus

  • oysters

  • pollock

  • canned salmon

  • salmon (Chum, Coho, Pink Wild Pacific)

  • sea urchin

  • silver pomfret

  • tilapia

SAFE TO EAT OFTEN FISH (low-mercury) ARE:  

Salmon Dinner
  • 2 servings of 2.5 ounces or about 1/2 cup/week for children 

    4 servings of 2.5 ounces or about 1/2 cup/week for women who are pregnant, breastfeeding or looking to get pregnant

    Unlimited servings for men, teenage boys and women not looking to get pregnant 

  • salmon (Atlantic, Farmed)

  • salmon (chinook, Sockeye, Steelhead)

  • sardines

  • scallops

  • sea cucumber

  • shiner

  • shrimps/prans

  • smelt (Atlantic, Lake)

  • sole (Dover, Perrale)

  • Squid

  • Trout (Rainbow)

  • anchovies

  • arctic char

  • atlantic cod

  • atlantic mackerel

  • clams

  • flounder

  • grass carp

  • haddock

  • herring

  • mussels (blue)

  • porgy

  • Tuna, Canned Light (Skipjack, Tongol, Yellowfin)

Which Fish and Seafood are most Nutritious?

Nutrition Content in Fish: as listed on Dr. Sears website,

  • Best sources of omega 3 fatty acids: salmon, albacore tuna, mackerel, lake trout, Alaskan halibut, sardines, herring.

  • Highest in protein per serving: tuna, salmon, snapper, swordfish. Most fish are similar in protein content. Best source of protein in grams per calorie of fish are: lobster, shrimp, tuna, cod.

  • Highest vitamin B-12 content: clams, mackerel, herring, blue fin tuna, rainbow trout, and salmon.

  • Highest in iron: clams, shrimp, mackerel, swordfish.

  • Lowest in iron: orange roughy, snapper, sea bass.

  • Highest in zinc: crab, lobster, swordfish, and clams.

  • Highest in calcium: canned salmon with bones.

  • Highest in total fat, saturated fats, and calories: mackerel.

  • Lowest in total fat and saturated fat: lobster, orange roughy.

  • Highest in cholesterol: shrimp, mackerel, lobster.

  • Lowest in cholesterol: yellowfin tuna, albacore, tuna, snapper, halibut, grouper.

  • Most risky fish for pollutants: wild catfish, shrimp, lake trout (warm-water fish and those in lakes from agrochemical run-off).

  • Least risky fish for pollutants: deep-water ocean fish, salmon and tuna.