Eat Your Fish!

Fish oil and protein is an important source of nutrients for health. Try to eat these foods twice weekly. According to the Washington State Department of Health, here are the selections which are lowest in mercury:

• Anchovies
• Butterfish (Silver Pomfret)
• Catfish
• Clams
• Cod (Pacific)
• Crab (King, Snow, Mid-Atlantic - U.S. and Canada)
• Crayfish
• Flounder/Sole (Pacific)
• Herring
• Mackerel
• Oysters
• Salmon (fresh, Alaskan)
• Sardines
• Scallops
• Shrimp (U.S.)
• Squid/Calamari
• Tilapia (U.S., Central America)
• Trout (farmed)
• Tuna

Eat no more than 3-4 times per month:

• Blue Sea Bass
• Chilean Sea Bass
• Chinook Salmon (Puget Sound)
• Croaker (white, Pacific)
• Halibut (Pacific)
• Lobster
• Mahi Mahi
• Rockfish/Red Snapper
• Sablefish
• Tuna (canned white albacore - WA, OR, CA troll caught)
  

Avoid:

• Mackerel (King)
• Shark
• Swordfish or Marlin
• Tuna Steaks
• Tilefish

Overall, eat smaller fish as they contain fewer contaminants. Larger fish live longer and thus have had a longer life span in which to accumulate mercury and other toxins. Avoid eating fatty parts of fish and stick to the fillet. Grill, broil, or bake your fish with real butter or grapeseed oil, and use spices such as rosemary, dill, tarragon, and thyme. Garlic is also tasty, as well as pesto and certain types of tomato sauces for a unique change.

Visit the Monterey Aquarium site for more information about safe fish choices and to download a pocket guide of safe fish to keep in your wallet.