You’ve probably heard that eating fish is good for your health, but you should avoid certain types of fish because they are packed with harmful contaminants like mercury. If that mixed message is deterring you from purchasing fish, here’s what you need to know to navigate the list of do’s and don’ts.

Registered dietitian Jennifer O’Brien recommends focusing first on the good news. “The American Heart Association still recommends that you eat fish at least twice a week. You just need to make smart choices and take some steps while cooking to minimize your exposure to contaminants.”

Fish is low in saturated fat and it’s a great source of protein and omega 3 fatty acids. Omega 3's have been shown to decrease heart disease risk, blood pressure, and triglycerides; to prevent arthritis and abnormal heart rhythms; and to promote healthy brain function.

You will find omega 3 fatty acids in all fish but they are the highest in the fatty fish such as salmon, albacore tuna, lake trout, and sea bass. You can also get omega 3 fatty acids from oysters, crab, shrimp and scallops.

It is true that some types of fish contain high levels of mercury, PCB's, dioxins, and other environmental pollutants.  Usually, the highest levels of these contaminants are found in older, larger predatory fish such as shark, swordfish, king mackerel, and tilefish. They’re also found in fatty fish such as lake trout, and those that feed on the bottoms of lakes and streams such as catfish and carp. Pregnant women and children should be especially careful to avoid these fish.

Jennifer recommends taking these steps to minimize your exposure to contaminants in fish:

• Buy fish that’s smaller and lower in fat.
• Select fish that feed on insects and aquatic life—such as bluegill, perch, stream trout, and smelt—because they are less likely to have high levels of pollutants.
• Remove the skin and surface fat from fish before cooking.
• If you caught the fish, be sure to clean and dress it as soon as possible. Remove and throw away the head and internal organs where contaminants are most likely to accumulate.
• Instead of frying your seafood--broil, grill, bake or steam it. Frying seals in any contaminants that might be in the fat.
• If you plan to smoke the fish, filet it first and remove the skin.
• Avoid using fish drippings or cooking water to make sauces.
• Vary the types of fish that you eat each week.
• Manage your portion sizes. For an adult, a serving is about 3 ounces; for a child, it’s about half that.

You’ll find a number of tools online that will help you shop for fish by simply entering “seafood selector” into your favorite search engine. It’s a good idea to download one of these guides and take it with you when you shop for fish. The National Resources Defense Council publishes a wallet-sized guide that also notes which fish to avoid because they are caught using “environmentally destructive methods.” 

If you like to catch your own fish, be aware of the levels of contaminants in your local waterways. Many times, warning signs will be posted along the water’s edge. But the absence of these signs is not an indication that the fish are safe to eat. Check with your local or state health or environmental protection department to see if there are any advisories about the kinds and sizes of fish that are unsafe to eat from your local waterways. Another good resource for this information is your local sporting goods or bait shops.

For some delicious recipes for cooking fish at home, check out this month’s Culinary Corner.  Also, check out Fishing for Relaxation to find out how this ancient activity can be beneficial for your mental health.

From an  interview with:
Jennifer O'Brien, MS, RD, LDN
Registered Dietitian

Written by:
Kay Jones Lewis
Editor
Wellness Coalition America