FISHES TO AVOID

AVOID these fish due to mercury:

Women who are or may become pregnant, nursing mothers, and young children should NOT eat:

• Mackerel (King)
• Shark
• Swordfish
• Tilefish
• Marlin (imported)
• Tuna Steak
  • Bluefin
  • Bigeye (imported longline)
  • Yellowfin (imported longline)

( FISHES N bracket): Overfished, farmed, or caught using methods harmful to marine life and/or environment).

Safe to Eat

It is safe to eat 2 to 3 average meals a week of a variety of fish and shellfish that are lower in mercury.

Some fish low in mercury are:

• Anchovies
• Butterfish
• Catfish
• Clams
• Cod (Pacific)
• Crab (Blue, King, Snow) (US, Canada)
• Crab-Imitation
• Flounder/Sole (Pacific)
• Herring
• Mackerel (canned)
• Oysters
• Pollock – Fish sticks
• Salmon
• Sardines
• Scallops
• Shrimp – Prawns (US, Canada)
• Squid – Calamari
• Tilapia (US, Central/South America)
• Trout
• Tuna – canned light

Albacore (“white”) tuna has more mercury than canned light tuna. When choosing your meals of fish and shellfish, you may eat 1 average meal of albacore tuna per week.

An average meal is:
A seafood serving or “average meal” is about the size and thickness of your hand, or 1 ounce for every 20 pounds of body weight. Example:

• 160 pound Adult = 8 oz.
• 80 pound Child = 4 oz.

Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas. If no advice is available, eat up to 1 average meal per week of fish you catch from local waters, but don’t consume any other fish during that week.

Remember:
Fish is a great source of protein, vitamins, and nutrients. Fish is loaded with omega-3 fatty acids, which provide protection from heart disease and are great brain food for you, your children and if you are pregnant, for your unborn child