Eating Fish is Usually Good for You. But Some Fish, Healthwise, Just Stink

We are encouraged to eat 12 ounces of seafood a week for the healthy Omega-3s fish contain. However, not all fish are safe to eat. Some are harmful due to the dangerous neurotoxin, mercury. Mercury can disrupt brain function and harm the nervous system. It is especially dangerous for pregnant women and young children. Here's a brief guide for which seafood to eat and which to avoid.

As a rule, smaller fish like scallops, shrimp, and sardines contain less mercury than larger fish. It is best to buy fish from the United States because many foreign countries like China and Vietnam lack rigorous management laws. Buy from local fisherman whenever possible. Small-scale sustainable fishermen often employ lower-impact catch methods that are better for our oceans. Purchase your seafood from trusted retailers and restaurants. Check out https://fishchoice.com/ to see which businesses have pledged to create long-term sustainable seafood plans.

Least Mercury fish

Clams, haddock, herring, oysters, wild salmon, canned salmon, sardines, scallops and shrimp, tilapia and freshwater trout. There are others that are low in mercury, but these are the ones we are likely to eat here in New England. This month’s recipe is for grilled or baked haddock that is a family favorite! You can read more about low-mercury fish at https://www.nrdc.org/stories/smart-seafood-buying-guide?gclid=CjwKCAjw0N6hBhAUEiwAXab-TRcn4gOaaTTj3QE7ILMe2sFnTV0NWWb8wTiahN1a9gOfcwt7FsRpgBoC9qwQAvD_BwE

Moderate Mercury fish – eat up to 6 svgs./month

Alaskan cod, lobster, mahi mahi, freshwater perch, snapper, and canned light tuna. (I recommend no more than 9 oz a week of canned, light, low-in-sodium tuna.)

High Mercury fish – eat 3 or less svgs./month

Halibut, ocean perch, Chilean sea bass, albacore tuna.

Highest Mercury fish – avoid eating

Grouper, king mackerel, bigeye or ahi tuna, and swordfish.

Choosing seafood that is healthy and sustainable can be a challenge, so be sure to check out Monterey Bay Aquarium’s Seafood Watch at https://www.montereybayaquarium.org/act-for-the-ocean/our-programs/seafood-watch?gclid=CjwKCAjwyqWkBhBMEiwAp2yUFiJUf_BgFfJ-QZXBBwwR7ce-X2oxuHI8GrGOQGGWfmQSCuDUcQ3dTBoC5jAQAvD_BwE

Well, there you have it. Stay safe with happy and healthy eating, Lisa!