Fish Health and Nutrition

Fish is a good source of protein. Unlike meat, fish is low in fat such as saturated fat. It is the primary source of omega 3 fatty acid. Fish also provides varying amounts of minerals such as magnesium, selenium, iron, calcium, zinc, phosphorous, and potassium and vitamins such as A, D, E, K, B2, B6, B12, and niacin. It is recommended to eat fish at least 2 times ( 2 servings) a week as part of a healthy diet because it helps to keep our heart healthy.  Each serving is 3.5 oz cooked or about 3/4 cup of flaked fish.

Caution on Mercury

Fish contains trace amounts of methylmercury which is an environment contaminant. In a large amount, all forms of mercury are toxic to our nervous system. Therefore, it is better to avoid fish that is high in mercury when we plan our meals.

Here’s a list of fish in different mercury level categories:

LEAST MERCURY
Enjoy these fish:

Anchovies
Butterfish
Catfish
Clam
Crab (Domestic)
Crawfish/Crayfish
Croaker (Atlantic)
Flounder
 
Haddock (Atlantic)
Hake
Herring
Mackerel (N. Atlantic, Chub)
Mullet
Oyster
Perch (Ocean)
Plaice
Pollock
Salmon (Canned)
 
Salmon (Fresh)
 
Sardine
Scallop
 
Shad (American)
Shrimp
 
Sole (Pacific)
Squid (Calamari)
Tilapia
Trout (Freshwater)
Whitefish
Whiting

MODERATE MERCURY
Eat six servings or less per month:

Bass (Striped, Black)
Carp
Cod (Alaskan)

Croaker (White Pacific)
Halibut (Atlantic)

Halibut (Pacific)
Jacksmelt (Silverside)
Lobster
Mahi Mahi
Monkfish
Perch (Freshwater)
Sablefish
Skate
 
Snapper
 
Tuna (Canned chunk light)
Tuna (Skipjack)

Weakfish (Sea Trout)

HIGH MERCURY
Eat three servings or less per month:

Bluefish
Grouper
 
Mackerel (Spanish, Gulf)
Sea Bass (Chilean)
Tuna (Canned Albacore)
Tuna (Yellowfin)

HIGHEST MERCURY
Avoid eating:

Mackerel (King)
Marlin
 
Orange Roughy
 
Shark
Swordfish 
Tilefish
 
Tuna (Bigeye, Ahi)

The fish that I cooked is Chilean sea bass. It was sooo yummy! It definitely is a good fish dish to enjoy once in a while. Remember, for usual fish dish, it is wise to choose fish that has low mercury level.

Please follow and stay healthy.

YY

Sources
 1. Natural Resources Defense Council - Consumer Guide to Mercury in Fish
 2. Kids Eat Right - Jill Weisenberger, MS RD CDE
 3. American Heart Association - Fish and Omega-3 Fatty Acids
 4. Mayo Clinic - Fish and Heart Health
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