Fish is an important part of a healthy and balanced diet, because it contains many nutrients. Fish contains omega-3 fatty acids, which have been linked to heart health. Fish is also high in protein and low in saturated fat, according to the U.S. Environmental Protection Agency, or EPA. However, all fish contain mercury. Some species are safe to eat, while others should be avoided, especially by pregnant or breastfeeding women and young children.
Tilapia
Tilapia is a mild-tasting white fish that ranks on the list of fish with the least mercury, according to the Natural Resources Defense Council. This ranking covers tilapia that is caught and sold in commercial markets, not fish you catch on your own. You may contact your state for information regarding mercury levels in areas where you fish. Tilapia contains less than 1 part per million of mercury, reports the U.S. Food and Drug Administration, or FDA. You may prepare tilapia by grilling, roasting or baking it.
Trout
With less than 1 part per million of mercury, trout is ranked by the FDA as a species of fish that is very low in mercury and safe to eat. This refers to freshwater trout that you find at the supermarket. Your state may provide you information about the safety of trout you have caught yourself. According to the EPA, you may safely eat up to 12 oz. of trout, or other low-mercury fish, each week without risk of having mercury-poisoning symptoms, which include vomiting and diarrhea. Trout may be roasted, grilled, or baked.
Anchovies
Anchovies are used in many dishes in Italian cuisine and are enjoyed by many people as a topping on pizza. Anchovies are a type of fish that are low in mercury, containing less than 1 part per million, reports the FDA. Anchovies may be eaten twice a week as long as you keep portion sizes to about 6 oz.
Tuna
Tuna is generally low in mercury if you purchase the canned light version. With under 1 part per million of mercury, this variety of tuna is a better choice than albacore tuna, because it is lower in mercury, reports the EPA. Canned tuna is a popular ingredient in sandwiches, salads and casseroles and is a safe option for someone who should take mercury intake into consideration. This fish is easy to find at the supermarket, and it is less expensive than other types of low-mercury fish.
References
- Natural Resources Defense Council: Mercury Contamination in Fish
- U.S. Food and Drug Administration: Mercury Levels in Commercial Fish and Shellfish
- United States Environmental Protection Agency: What You Need to Know About Mercury in Fish and Shellfish
- Department of Natural Resources and Environment: Mercury Poisoning
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