Low-Mercury Fish

Fish can be a low-calorie and heart-healthy choice and the omega-3 rich fish have additional health-protecting benefits. These picks have the lowest levels of mercury.

Bobby's Baked Tilapia: The Deen Brothers

Photo by: Tara Donne

Tara Donne

Recommendations for eating seafood can be confusing. Fish can be a low-calorie and heart-healthy choice and the omega-3 rich fish have additional health-protecting benefits. On the other hand, some seafood contains mercury, which can be harmful in large amounts. There are plenty of seafood options with little or no mercury. Here are some fabulous options.

Tilapia

Tilapia is mild, tender and super budget-friendly. According the Monterey Bay Aquarium Seafood Watch, American farm-raised tilapia is the most sustainable choice.

Recipes:
Shrimp

Boasting an undetectable amount of mercury, shrimp are a low-calorie and high-protein option. Toss with pasta or try a creative spin on quesadillas.

Recipes:
Salmon

This fatty fish is low-mercury and bursting with omega-3 fats (in this case "fatty" is a good thing). According to GotMercury.org,  a 6-ounce portion has 5 percent of the EPA recommendation for a 150-pound person.

Recipes:
Cod

If you’re looking for a white fish that’s firmer than tilapia, give cod a try. "Scrod" as it’s sometimes called, is meaty but mild and great for roasting, poaching and tacos.  It’s a little higher in mercury -- a 6-ounce portion has 34 percent of the daily recommendation but you can safely work it into your seafood repertoire. Atlantic cod is your best choice.

Recipes:
Other White Fish

Many recipes simply call for "firm white fish." Some great-tasting and low-mercury favorites are catfish and pollock.

Recipes:
Tell Us: What’s your favorite low-mercury fish?
Keep Reading