Yet, there are some risks associated with eating fish on a regular basis. Contaminants such as mercury and polychlorinated biphenyls PCBs find their way into ground, lake, and ocean water from our household and industrial waste, and then into the fish who live there. They advise these groups avoid fish with higher levels of mercury contamination, which usually include:.
Salmon is a great option for your diet overall, but if your budget allows, opt for the wild variety. This flaky white fish is a great source of phosphorus , niacin , and vitamin B A 3-ounce cooked portion contains 15 to 20 grams of protein. Try a piccata sauce on top of cod for a nice complement, like in this recipe. A fatty fish similar to sardines, herring is especially good smoked. Smoked fish is packed with sodium though, so consume it in moderation. A tropical firm fish, mahi-mahi can hold up to almost any preparation.
Try some blackened mahi-mahi tacos with a chipotle mayo for dinner. As opposed to leaner white fish, mackerel is an oily fish, rich in healthy fats. King mackerel is a high-mercury fish, so opt for the lower mercury Atlantic or smaller mackerel choices. Try these recipes for meal ideas. Another white fish, perch has a medium texture and can come from the ocean or fresh water.
Because of its mild taste, a flavorful panko breading goes well with it, like in this recipe. Try these delicious trout recipes. Also an oily fish, sardines are rich in many vitamins. Either farmed or wild, striped bass is another sustainable fish. It has a firm yet flaky texture and is full of flavor.
Try this recipe for bronzed sea bass with lemon shallot butter. Whether fresh or canned, tuna is a favorite of many. Some lakes, rivers, oceans, and other bodies of water can be contaminated with mercury. This naturally occurring metal is released into the air by burning fossil fuels coal, oil and natural gas , solid waste, and by some factories.
When it settles into water, bacteria changes the mercury into a more dangerous form, methylmercury. Methylmercury can build up in fish--especially ones that eat other fish and live longer, such as shark and swordfish. Eating too much of these contaminated fish can have harmful effects on a child's developing nervous system. Local concerns. The good news is that other water pollutants like polychlorinated biphenyls PCBs and dioxins have decreased in recent years, making them less of a threat to people's health.
However, they can still be found in the water and soil in some areas and levels may vary by location and type of fish. For information about the safety of fish and shellfish caught in your area, contact your state and local health departments.
If your family likes to go fishing and cook what you catch, check local advisories first. If the body of water in your area isn't monitored, limit how much of the fish you eat to one serving per week.
The Federal Drug Administration FDA also recommends removing the skin, fat and internal organs before cooking and eating what you catch. That's where water pollution a fish was exposed to would collect. Many nutritious and safe fish choices include:. The EPA and FDA rank canned light tuna solid or chunk to be among the "best choices" for children to eat, recommending servings a week.
This is considered a better choice than white albacore and yellow fish tuna, although these are still considered "good choices," with 1 serving a week recommended. More good choices. Salmon, trout and herring are considered low in mercury and high in brain-boosting DHA.
Other types of seafood considered "best choices" include shrimp, cod, catfish, crab, scallops, pollock, tilapia, whitefish, trout, perch, flounder, sole, sardine, anchovy, crawfish, clams, oyster, and lobster. Choices to avoid. It is best to avoid fish that are more likely to be high in mercury, including:. Future generations of fish-eaters. These include omega-3 fatty acids , vitamins D and riboflavin, calcium , iron, zinc, magnesium and potassium.
Never mind that health orgs such as the American Heart Association recommend that we eat fish twice to three times a week, adds Agyeman. That said, some folks nix fish because of concerns about sustainability, or a fear of consuming mercury , a neurotoxin that are especially bad for pregnant women and young children, which can be an issue in larger fish. Most types of commonly sold fish are healthy to eat a few times a week, however. You can also check out Seafood Watch for seafood recs based on sustainability standards, Derocha adds.
The Food and Drug Administration FDA says women who are or might become pregnant, breastfeeding mothers, as well as young children should avoid:.
Check out these 15 super-health fish options to work into your rotation. Salmon is the prom queen of fish — that is, super popular. The National Institutes of Health recommend that men consume 1. Alaskan Chinook or King salmon, Coho salmon and sockeye salmon are three wild salmon species rated the highest in omega-3s. In general, bigger varieties of any fish contain more, and when it comes to tuna, that means going easy on yellowfin, ahi tuna and albacore.
Cod is a great fish to serve to newbies, says Derocha. Sardines are not a good starter fish, because, well, they're "fishy. It does have more mercury than other options, though, which is why the FDA lists it as only a "good," once-a-week choice, rather than a "best" two-to-three times option.
It's also a good once-a-week choice.
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