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

Next Up

Bad Things In Our Food: Mercury

First mercury in fish and now it’s in high-fructose corn syrup?! What’s going on? Find out the risks of eating too much mercury and the incredible ways this toxic metal can find its way into your foods.

Low-Calorie Foods

Lighten up with simple and satisfying recipes.

What Are Low Calorie Diets?

Trying to find healthy and delicious recipes? Food Network makes that easy with their collection of low fat, low calorie and low carb recipes.

One Fish, Two Fish — Try a New Fish

We’re used to hearing dire news about our ocean life, but here’s an inspiring story of recovery and renewal for fish lovers, cooks and people who care about seafood sustainability.

The Best Lower-Sugar Cereals

These healthy and tasty cereals are all low in added sugar, making them great choices for a better morning meal.

What’s the Skinny on Lower-Fat Avocados?

A dietitian gives the skinny on the new, lower fat avocado.

Shopping for Low-Sodium Foods

About one in three adults have high blood pressure. One step to improve or prevent high blood pressure is to lower your salt intake -- especially from the biggest source, processed foods. These days many manufacturer's offer "low-sodium" or "no salt-added" foods, but labels can be confusing. Here are some tips to keep in mind.

Low-Fat Foods: Good or Bad?

Low fat is out and healthy fat is in. Does that mean the era of low fat cookies is over? Not necessarily. Find out which fats are now recommended and how low fat foods can fit into a healthy diet.

Pros and Cons of Low Calorie Diets

Trying to find healthy and delicious recipes? Food Network makes that easy with their collection of low fat, low calorie and low carb recipes.