Safe Fish to Eat

Ocean perch
Other than these advisories, expecting or nursing mothers are suggested not to eat the same fish or
shellfish more than once in the same week. These women should mix up the types of fish and
shellfish that they eat.
Jacksmelt
Bluegill Sunfish (Freshwater fish)
Farm-raised crayfish (Freshwater fish)
Mahi-mahi
Tilefish
Largemouth bass (statewide, Freshwater fish)
These fish have been found to contain very high amounts of mercury in them and hence, are
suggested that they should not be consumed.
Pollock
Blackfish (bowfin, Freshwater fish)
Fish to Eat during Pregnancy
Farm-raised catfish (Freshwater fish)
Salmon (canned, fresh or frozen)
Skate
Shrimp
Crab
Herring
White grunt
Shark
King Mackerel
Jack fish (chain pickerel, Freshwater fish)
Scallops
Haddock
In both, the list of edible fish and the ones that should be avoided due to high mercury content, the
fish other than those mentioned to be freshwater, are saltwater fish.
Spanish mackerel
Little tunny
Young children and especially, unborn babies are at the highest risk of getting poisoned by ingesting
high levels of mercury. Studies have shown that babies in the womb of mothers who consume fish
high in mercury content, are at a greater risk of developing neurological problems and suffering
from slow development during the early years. Some fishes that are safe to eat during pregnancy
include shrimp, light canned tuna, anchovies, oysters, salmons and sardines. Along with the fish, it is
the amount that also needs to be taken into account. It is due to the impact of mercury that the Food
and Drug Administration (FDA) and the Environmental Protection Agency (EPA) revised their
advisories on mercury in fish in March 2004. Their advisories are:
Fish and Mercury
Pompano
Warmouth (Freshwater fish)
Black drum
The information about safe fish to eat provided in this article is based on general findings and should
not be used as a substitute for medical advice. It is also advised to consult the local advisories for
best knowledge of amount of mercury in fish.
Trout (Freshwater fish)
Tuna (fresh or frozen, different species from the canned light tuna)
Tripletail
Ladyfish
Cod
Cat fish - caught wild (Freshwater fish)
Lobster
Albacore "White" tuna contains higher amount of mercury than other types of tuna. You can eat 6 oz
or less of albacore tuna per week (about 1 serving).
Speckled trout
This list is for fish that are commercially available. For those that you catch on your own, it is best to
refer to the advisory of your state.
Greater amberjack
Croaker
Swordfish
Red drum
Farm-raised trout (Freshwater fish)
Orange roughy
Spot
Flounder
Fish to Avoid
With the onslaught of the Minamata disease in Japan in the year 1956, the ill effects of
industrialization surfaced once again to haunt the world. The high levels of methylmercury released
as industrial wastewater by the chemical factory of the Chisso Corporation, found its way into fish
and shellfish of the Minamata bay and the Shiranui Sea. These fish were eaten by the local
population around the place and what for so long was relished by locals as nourishing food soon
became the source of mercury poisoning that led to the neurological syndrome called the Minamata
disease.
Pregnant women, nursing mothers, women who are planning to conceive and young children should
avoid fish and shellfish that have high levels of mercury in them.
Banded rudderfish
Halibut
The amount of mercury in fish depends upon their size, habitat, diet, location and age of a fish.
Hence, while some would have more of this toxic substance in them, there are those that have lesser
amount of the compound. Here is a list of fish that can be eaten:
Canned white tuna (albacore tuna)
Crevalle jack
Sea food has been an excellent source of nutrition for human beings. Fish and shellfish contain high
amount of proteins and other important nutrients. They are low in saturated fats and are good
source of omega 3 essential fatty acids that are very beneficial for our health. However, this same
nutritious food can also be the carrier of the most toxic form of mercury, that is methylmercury. This
organic form of mercury occurs in sea fish from mercury in ocean sediments. This mercury is
converted into methylmercury by micro-organisms in the water (freshwater or marine), which then
gets absorbed into the tissue of fish through their digestive tract as they eat and gills as they swim.
Once this compound becomes a part of the tissue, cooking or any processing technique can't remove
the compound from the meat.
Edible Fish
Individuals of the above mentioned group can eat up to 12 ounces (2 average meals) a week of a
variety of fish and shellfish that are lower in mercury like shrimp, crab, cod, clams, scallops, canned
light tuna, canned salmon, pollock, and catfish, among others.
Marlin
Sheepshead
South Atlantic grouper (gag, scamp, red and snowy)
Whitefish
Cobia
Almaco jack
Southern kingfish (sea mullet)
Tilapia (Freshwater fish)
Canned light tuna
Mercury is a naturally occurring element found in air, water and land. Human beings are exposed to
this element through food, especially through fish that ingest this in the form of methylmercury.
While some have this toxic compound in higher levels, others have lower amounts of it. This led to
the curiosity to know which fish are good to eat?