Fresh Atlantic mackerel
Fish You Can And Cannot Consume Regularly
Atlantic mackerel is low in mercury and high in omega-3 fatty acids, calcium, magnesium, and potassium. It can be safely consumed two to three times a week.
Atlantic Mackerel
Also known as Boston, Scottish, or Norwegian mackerel, it's suitable for use in sandwiches, pasta dishes, and salads, as the fish's mild flavor doesn't overpower other ingredients.
Bluefish, also known as snapper, should be consumed only sparingly due to its high mercury content, potential PCB contamination, and unsustainable fishing practices.
With its strong taste and delicate meat structure, bluefish is best grilled, baked, or pan-fried but can also be poached or smoked. It spoils quickly and does not freeze well.
Canned light tuna is made from smaller varieties of tuna, like skipjack. It is low in mercury and high in protein, omega-3 fatty acids, and other vitamins and minerals.
Light Tuna
This tuna is affordable and works well in sandwiches, salads, and casseroles. Adults can consume it safely every week, while the limit for younger children is three times a month.
Popular in Japanese cuisine due to its bright color and meaty flavor, bigeye tuna has high mercury content and is considered a vulnerable species due to overfishing.
Bigeye Tuna
It's also expensive, with prices ranging from $40 to $200 per pound, depending on the quality, making it the second most valuable tuna. It's best saved for a special occasion.
Freshwater bass is high in omega-3 fatty acids, protein, and vitamin B12. Common in recreational fishing, conservation efforts have revived its populations.
Freshwater Bass
Freshwater bass has a mild taste and is typically caught fresh. It can be higher in mercury levels than other freshwater fish, so limit consumption to six servings per month.