Atlantic mackerel is an excellent alternative for people who enjoy oily fish.
It provides omega-3 fatty acids and protein.
It should not be confused with king mackerel, which has a much higher mercury risk.
4. Shrimp
Shrimp is widely consumed and generally contains low levels of mercury.
It provides protein and several nutrients.
However, people should still consider food allergies, preparation methods, and sodium content in processed shrimp products.
5. Pollock
Pollock is a mild-flavored white fish commonly used in seafood dishes.
It is generally a lower-mercury option and can be prepared in numerous ways.
6. Tilapia
Tilapia is a popular freshwater fish that generally contains low levels of mercury.
It provides protein and can be incorporated into a balanced diet.
Its nutritional profile differs from that of oily fish because it contains less omega-3 fat than salmon or sardines.
Eating a variety of fish can help families obtain a wider range of nutrients.
10. How Much Fish Should You Eat Each Week?
The FDA and Environmental Protection Agency provide seafood guidance designed to help people obtain the benefits of fish while limiting mercury exposure.
For pregnant women, breastfeeding women, and children, the guidance recommends choosing from the Best Choices category.
Pregnant and breastfeeding women are generally advised to consume two to three servings per week from the Best Choices category, totaling approximately 8 to 12 ounces per week.
Alternatively, they may consume one serving per week from the Good Choices category, avoiding other fish during that week.
Fish in the Choices to Avoid category should not be consumed by these groups.
For children, serving sizes depend on age.
Younger children require smaller portions than older children and adults.
Parents should consult the FDA and EPA recommendations for age-specific serving sizes.
These guidelines are designed to balance the nutritional benefits of seafood with the need to limit methylmercury exposure.
People with specific health conditions or unusual exposure histories should seek individualized medical advice.
11. Why Cheap Fish Can Sometimes Be a Warning Sign
Price alone does not determine whether fish is safe or unsafe.
A low-cost fish may be perfectly nutritious and safe when it comes from a reputable source.
For example, frozen pollock, sardines, and tilapia can provide affordable protein.
However, unusually cheap seafood with unclear labeling deserves closer attention.
Consumers should ask several questions before buying.
What species is it?
Where was it caught or farmed?
Has it been stored at an appropriate temperature?
Does the seller provide reliable information about its origin?
Is the product properly labeled?
A seller who cannot identify the fish species may make it difficult for consumers to assess mercury-related risks.
This is particularly important when purchasing seafood for pregnant women and young children.
The best approach is not to assume that expensive fish is always safer or that inexpensive fish is automatically dangerous.
Instead, consumers should evaluate species, source, storage conditions, and freshness.
12. Mercury Is Not the Only Seafood Safety Concern
Mercury receives considerable attention, but it is not the only potential hazard associated with seafood.
Fish and shellfish can also carry biological contaminants, environmental pollutants, or parasites.
These hazards require different prevention strategies.
Bacteria
Improperly stored seafood can support bacterial growth.
Some bacteria can cause foodborne illness, resulting in nausea, vomiting, diarrhea, abdominal pain, and fever.
Keeping seafood refrigerated and cooking it appropriately helps reduce these risks.
Parasites
Certain raw or undercooked fish can contain parasites.
Freezing under appropriate commercial conditions can control many parasites in fish intended for raw consumption, but it does not remove mercury.
Harmful algal toxins
Some seafood, particularly certain shellfish, can accumulate toxins produced by harmful algal blooms.
These toxins may not be destroyed by ordinary cooking.
Consumers should follow local seafood safety advisories.
Environmental contaminants
Depending on the location, fish may also be exposed to polychlorinated biphenyls and other industrial pollutants.
Local advisories can be especially important for fish caught in rivers, lakes, and coastal areas affected by pollution.
13. How to Buy Fish More Safely at the Market
Choosing seafood responsibly begins before cooking.
The following practices can help consumers make better decisions.
Check the species name.
Do not rely exclusively on general labels such as tuna, mackerel, or white fish.
Specific species can have very different mercury profiles.
Choose reputable suppliers.
Buy seafood from sellers who can provide reliable information about origin and handling.
Inspect the product.
Fresh fish should generally have firm flesh and a mild, fresh smell rather than a strong ammonia-like odor.
The eyes and gills of whole fresh fish can also provide clues about freshness, although appearance alone cannot establish mercury safety.
Maintain proper refrigeration.
Seafood is perishable.
Keep it refrigerated or frozen according to food safety recommendations.
Avoid cross-contamination.
Use separate utensils and cutting boards for raw seafood and ready-to-eat foods.
Wash hands and surfaces thoroughly.
Cook seafood properly.
Cooking reduces many biological hazards.
However, it does not eliminate methylmercury.
Species selection remains the most important strategy for reducing dietary mercury exposure.
14. Does Freezing Fish Remove Mercury?
This is a common question among consumers.
The answer is no.
Freezing does not reliably remove methylmercury from fish.
Mercury is incorporated into the fish's tissues, particularly proteins.
It does not disappear simply because the fish is stored at a low temperature.
The same principle applies to ordinary cooking.
Boiling, frying, grilling, steaming, and baking cannot be relied upon to make high-mercury fish safe.
Some cooking methods may change the concentration per unit of cooked weight because water and fat are lost, but this does not mean the mercury has been eliminated.
The safest approach is to choose lower-mercury species.
15. Can Lemon Juice, Vinegar, or Garlic Neutralize Mercury?
Another widespread misconception is that certain ingredients can neutralize mercury in seafood.
Lemon juice, vinegar, garlic, ginger, turmeric, and other ingredients may add flavor and provide beneficial nutrients.
However, they cannot reliably remove methylmercury from fish.
Marinating seafood does not make a high-mercury species safe.
Similarly, drinking lemon water or consuming herbal preparations after eating fish is not an established method of preventing mercury absorption.