Safe Fish to Eat

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Because of these nutritional and environmental issues, it’s important to be aware of which fish you choose to buy. Many fish have been found to have high mercury content. Because of nutritional and environmental issues, it’s important to be aware of which fish you choose to buy. Below is a Safe Fish List to help you make healthy choices, especially when pregnant.

Safe Fish List

*Fish with an asterisk after the name are either overharvested, or farmed in an environmentally questionable way.

Safe for Frequent Consumption (2-3 times/week)
Anchovies
Clams (farmed)
Crawfish
Croaker
Fish Sticks
Flounder, Atlantic*
Flounder, Pacific
Haddock
Rainbow Trout (farmed)
Salmon, Wild Alaskan and Pacific
Shrimp (farmed)*
Shrimp (trap caught–California Spot Prawns, Atlantic Northern Pin Shrimp)
Trout (farmed)

Safe for Consuming 1x/week (With no other fish)
Catfish (farmed)
Cod, Atlantic
Cod, Pacific
Crab (except Blue from Gulf of Mexico)
Crappie
Haddock
Hake, Atlantic*
Hake, Pacific
Herring
Mahi Mahi (hook-and-line caught)
Oysters (farmed, except from Gulf of Mexico)
Perch
Sardines
Scallops, Bay
Scallops, Sea (farmed)
Smelt
Sunfish
Tilapia (farmed)
Tuna, Canned Chunk Light (not white)

Safe to Consume Once a Month or Less
Blue Mussel
Bullheads
Cod
Eastern Oyster
Grouper
Gulf Coast Blue Crab
Lake Whitefish
Mackerel (except King)
Mahi Mahi
Mussels (farmed)
Oysters (Gulf of Mexico, farmed)
Pollock, Atlantic*
Salmon, Atlantic
Salmon, Great Lakes

Highly Contaminated–Avoid, Especially When Pregnant
Bass, Freshwater
Bass, Largemouth
Bass, Sea
Carp
Catfish, Wild Channel
Blue Crab, Gulf of Mexico
Great Lakes Fish
Gulf Coast Oysters
Halibut, Pacific
Halibut, Atlantic*
Lobster*
King Mackerel
Marlin
Orange Roughy*
Pike
Red Snapper*
Shark*
Swordfish*
Tilefish
Tuna, Steaks
Tuna, Canned White
Albacore
Walleye
White Croaker

Wild Species That Are Over-fished
Caviar (Sturgeon Roe)*
Cod, Atlantic*
Flounder, Atlantic*
Flounder, Pacific*
Grouper*
Hake, Atlantic*
Halibut, Atlantic*
Lingcod*
Lobster*
Monkfish*
Orange Roughy*
Pollock, Atlantic*
Red Snapper*
Sea Bass, Chilean (aka. Patagonia Toothfish)*
Shark*
Sole, Atlantic*
Sturgeon*
Swordfish*
Tuna, Bluefin*

Source for the above chart: assets.babycenter.com/ims/Content/safe-fish-chart_healthy-child.pdf