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Hi! I've been trying to eat a balanced diet, and my GP said fish once a week is good - but avoid fish with high mercury levels. We've worked out that I should avoid fish that eat other fish, so what exactly does that leave? And I know canned tuna is supposed to be fine, but I can't stand it!!!! Help!!
stay away from "meaty" white fish eg swordfish, also salmon.......
Highest Mercury
AVOID Eating
Grouper
Marlin
Orange roughy
Tilefish
Swordfish
Shark
Mackerel (king)
High Mercury
Eat no more than three 6-oz servings per month
Bass saltwater
Croaker
Halibut
Tuna (canned, white albacore) See tuna chart below
Tuna (fresh bluefin, ahi)
Sea trout
Bluefish
Lobster (American/Maine)
LOWER MERCURY
Eat no more than six 6-oz servings per month
Carp
Mahi Mahi
Crab (dungeness)
Snapper
Crab (blue)
Herring
Crab (snow)
Monkfish
Perch (freshwater)
Skate
Cod*
Tuna (canned, chunk light)
Tuna (fresh Pacific albacore)
LOWEST MERCURY
Enjoy two 6-oz servings per week
Anchovies
Butterfish
Calamari (squid)
Caviar (farmed)
Crab (king)
Pollock
Catfish
Whitefish
Perch (ocean)
Scallops
Flounder
Haddock
Hake
Herring
Lobster (spiny/rock)
Shad
Sole
Crawfish/crayfish
Salmon
Shrimp
Clams
Tilapia
Oysters
Sardines
Sturgeon (farmed)
Trout (freshwater)
I guess it depends on who you talk too.
I read to minimise high mercury fish to at least 1 serve a fortnight when no other fish is consumed. I personally hate fish but will only eat flake. I am almost 15 weeks and crave flake everyday but have only eaten it 4 times during this pregnancy. No problems yet.
An easy way to remember it is minimise foods on top of the food chain ;)
The list provided by Kitt3n is pretty inclusive.
I just want to add that salmon is fine, as the majority of salmon is farmed in Tassie these days, they will be fed a diet of pellets, so they are quite low in mercury.
I quite like tuna, but will give you a very yummy reciepe for a tuna morney/bake.
You can do it with either pasta or rice.
Make a becheamal sauce (milk, butter, flour).
I like to fry some onion in the butter before adding the flour and milk. Be careful not to add the milk too quickly or you will make the sauce lumpy.
Hard boil 2-3 eggs.
Add a tin of drained tuna in brine to the sauce and mix, add peas, corn or other vegies to taste.
Slice eggs and gently mix into sauce.
Put pasta or rice into baking dish (you can mix in half the sauce to pasta is desired).
Top off dish with sauce, layer of cheese and crushed plain chips.
Bake in oven till chips are golden brown.
Serve with salad.
Dish can be preprepared then baked till heated through and chips golden brown. It is one of our favourites.
Thanks for all your suggestions everyone! Will try to put some into some interesting recipes!
I eat tinned tuna for lunch daily during the week - is that too much tuna?? Is that a silly question?