6 Types of Fish You Should Think Twice About Buying: Mercury Risks Doctors Want Families to Know

The recommended approach is to choose lower-mercury fish going forward.

People who are pregnant, breastfeeding, or feeding young children should follow the relevant guidance carefully.

Anyone concerned about repeated exposure can discuss their seafood consumption with a healthcare professional.

The importance of knowing where your seafood comes from

Commercially sold seafood is subject to food safety monitoring, but mercury levels can vary between species and locations.

Wild-caught fish from rivers, lakes, and coastal areas may also be affected by local pollution.

People who catch their own fish should check local fish consumption advisories.

This is particularly important when fishing in waters affected by industrial activity or known environmental contamination.

Local authorities may issue recommendations about which fish can be eaten and how frequently.

A useful lesson for everyday cooking

The most important point is that cooking and freshness are not substitutes for choosing the right species.

A fish can be fresh, properly stored, and thoroughly cooked while still containing relatively high levels of mercury.

For this reason, seafood selection should begin at the market, not at the kitchen stove.

Chapter 4: Seven Safer Fish Choices for Your Family

After learning about fish with high mercury concentrations, many families naturally wonder what they should buy instead.

The good news is that there are plenty of nutritious seafood options.

In fact, the FDA identifies dozens of fish and shellfish as Best Choices because they generally contain lower mercury levels.

These options can provide protein, omega-3 fatty acids, vitamins, and minerals without the same mercury concerns associated with large predatory fish.

Here are seven options worth considering.

1. Salmon

Salmon is one of the most popular seafood choices for families.

It provides high-quality protein and omega-3 fatty acids, particularly EPA and DHA.

These fatty acids support normal brain and cardiovascular function.

Salmon is also a source of vitamin D, vitamin B12, and selenium.

The FDA classifies salmon as a Best Choice.

It can be baked, grilled, steamed, or cooked in a variety of family-friendly dishes.

Fresh, frozen, and canned salmon can all be convenient options.

2. Sardines

Sardines are small fish that are often overlooked despite their nutritional value.

They provide protein, omega-3 fatty acids, calcium when eaten with their soft bones, and vitamin B12.

Because they are relatively small and occupy a lower position in the food chain, sardines generally contain less mercury than large predatory fish.

The FDA includes sardines in its Best Choices category.

They can be eaten fresh, grilled, or purchased in canned form.

For busy families, canned sardines can be an affordable way to include seafood in regular meals.

3. Catfish

Catfish is widely consumed in many countries.

It has a mild flavor, relatively soft flesh, and can be prepared in numerous ways.

It is also a practical source of protein.

The FDA lists catfish as a Best Choice for people who need to follow its mercury advice.

This is an important clarification regarding the fish pictured in the supplied photograph: it appears to resemble a catfish, but the image alone is insufficient to identify the exact species. If it is catfish, that species is not included among the FDA's high-mercury fish to avoid.

Catfish can be steamed, baked, or grilled instead of being heavily fried.

4. Tilapia

Tilapia is another widely available option.

It is popular because of its mild taste, relatively affordable price, and versatility.

It provides protein and can be prepared with vegetables, rice, or other nutritious ingredients.

The FDA classifies tilapia as a Best Choice.

Although it does not provide the same amount of omega-3 fatty acids as some oily fish, it can still contribute to a balanced diet.

5. Atlantic mackerel

Mackerel requires special attention because different species have different mercury classifications.

Atlantic mackerel is listed as a Best Choice.

Pacific chub mackerel is also classified as a Best Choice.

King mackerel, however, belongs to the highest-mercury category.

Therefore, consumers should not assume that every fish sold under the general name mackerel has the same safety profile.

Checking the species name is important.

6. Pollock

Pollock is commonly used in fish fillets and several processed seafood products.

It has a mild flavor and provides protein.

It is also a relatively versatile ingredient for everyday cooking.

The FDA includes pollock in its Best Choices category.

It can be baked, steamed, or prepared with vegetables and whole grains.

Frozen pollock can be particularly convenient for households that want to keep seafood available without purchasing fresh fish every few days.

7. Trout

Freshwater trout is another nutritious option.

It provides protein, vitamin B12, and omega-3 fatty acids.

The FDA lists freshwater trout as a Best Choice.

However, people who catch trout themselves should still check local advisories because contamination can vary between waterways.

How often should families eat fish?

The FDA and EPA recommend that pregnant women, breastfeeding mothers, and children eat a variety of fish from the Best Choices category.

For adults who are or might become pregnant or are breastfeeding, the recommendation is generally two to three servings per week, totaling approximately 8–12 ounces.

Children should generally eat two servings per week, with portions adjusted according to age and body weight.

Fish from the Good Choices category should be consumed less frequently, following the FDA's recommendations.

Variety is important because eating different species reduces dependence on any one seafood source.

An example of a balanced weekly seafood menu

Families can make seafood choices easier by planning meals in advance.

For example: