Most sh are a healthy
food choice, but some have
harmful chemicals in them.
This brochure will help you
make good choices when
eating sh.
The oils found in sh are healthy for ;
babies and children
Fish are low in saturated fat ;
Eating sh may help prevent heart ;
disease in adults
Are sh good for my family
and me to eat?
YES!
Fish have a lot of
healthy protein,
vitamins and
minerals.
Why are some sh unsafe to eat?
Some of our lakes, rivers and oceans are
polluted with harmful chemicals like PCBs,
dioxins or mercury. Many of these chemicals
do not go away. In fact, they build up in the
parts of sh that you eat. Some sh have
high amounts of chemicals that may cause
health problems if you eat them often.
What are some of the health
problems that may occur from
eating these chemicals?
Harm to a child’s brain development, ;
which can cause learning disorders and
behavioral
problems
Decrease in the ;
body’s ability to
ght off illness
Cancer ;
Liver damage ;
Who is at greatest risk from
harmful chemicals in sh?
Breast-fed babies ;
Unborn babies ;
Children under 15 years old ;
People with ongoing health ;
problems such as heart
conditions, thyroid disorders
and immune system disorders
Do not eat these sh:
Shark, Swordsh, Tilesh, King
Mackerel
Mercury in Fish from the
Grocery Store or Restaurant*
Mercury cannot be removed from sh by
trimming and cooking. Use the following
information to choose safer sh and seafood
from the grocery store or restaurant.
Trim and cook your sh the right
way to remove up to half of the
chemicals!
First, trim away the fat (see the picture ;
below). Most of the chemicals are stored
in the fat, except for mercury. Mercury
cannot be removed from sh.
Take off the dark fatty tissue along the ;
backbone, sides
and belly. Take
out all organs,
such as the liver
and stomach. Do
not eat any of
these sh parts.
Either remove ;
the skin or poke
holes in it before cooking. This allows fat
to drain off.
Bake, broil or grill the sh so that the fat ;
can drip away.
If you deep fry sh, throw the oil away ;
when you’re done. Do not re-use the oil.
How much sh is in a “meal”?
For adults: A meal is 8 ounces of ;
uncooked sh, or 6 ounces of cooked sh
(about the size of a man’s
hand).
For children: A meal is 4 ;
ounces of uncooked sh,
or 3 ounces of cooked sh
(about the size of the palm
of a man’s hand).
You can eat these sh 2 meals a week:
Anchovies Catsh (farm-raised)
Crab Crawsh
Flatsh (ounder, sole) Herring
Mullet Oysters
Perch (ocean or freshwater)** Pollock
Salmon (canned, frozen, fresh) Sardines
Scallops Shrimp
Squid Tilapia
Trout (freshwater) Whitesh**
-OR-
You can eat these sh 1 meal a week:
Cod Jack smelt
Mahi mahi Sheepshead
Snapper Tuna (canned light)
-OR-
You can eat these sh 2 meals a month:
Bass (sea, striped, rocksh) Bluesh
Halibut Lobster
Sablesh Scorpion sh
Tuna (Albacore, canned white) Tuna (fresh, frozen)
Weaksh (sea trout)
-OR-
You can eat these sh 1 meal a month:
Grouper Mackerel
Marlin Orange Roughy
* Based on FDA data.
** If you catch these sh in Michigan, please see the
Michigan Family Fish Consumption Guide for more
information.