What are some of the safest fish to buy
What are Some of the safest fish to buy
Fish Why it's a good choice Salmon Low mercury; excellent source of omega-3sPollockLow mercury; mild flavor and versatile CodLow mercury; lean, mild white fish Haddock Low mercury; good for baking and frying Catfish Low mercury; mild and affordableTilapia Low mercury; mild and readily available TroutLow mercury; good source of omega-3s Sardines Very low mercury and high in omega-3s Atlantic mackerel Low mercury and high in omega-3s HerringLow mercury and rich in omega-3s FlounderLow mercury; mild white fish Sole Low mercury; delicate and mild Canned light tuna Lower mercury than albacore/white tuna ShrimpVery low mercury ScallopsLow mercury American/spiny lobster FDA “Best Choice”
The FDA specifically lists salmon, pollock, cod, haddock, catfish, tilapia, trout, sardines, shrimp, scallops, and lobster among its Best Choices.
Fish To limit or avoid:
The FDA identifies these as having the highest mercury levels:
- King mackerel
- Shark
- Swordfish
- Marlin
- Orange roughy
- Tilefish from the Gulf of Mexico
- Bigeye tuna
Also, albacore (white) tuna generally has more mercury than canned light tuna, so canned light tuna is the better choice if you're eating tuna regularly.
Top choices for everyday shopping
If you're standing at a supermarket or fish market and want safe + nutritious + good tasting, I'd put these near the top:
1. Salmon
2. Cod
3. Haddock
4. Pollock
5. Trout
6. Catfish
7. Sardines
8. Shrimp
9. Scallops
10. Canned light tuna
One important distinction: low mercury doesn't automatically mean the fish is fresh or free of bacteria. For fresh fish, FDA recommends buying seafood that is properly refrigerated or iced and keeping it cold until you're ready to cook it.
For safer seafood choices, here’s one wild-caught fish delivery option.
Absolutely. Here’s a practical Top 20 safest fish and seafood choices in the U.S., balancing low mercury, nutrition, availability, and value.Rank Fish / Seafood Mercury Nutrition
1 Salmon Very low Omega-3s, baking, grilling
2 Sardines Very low Omega-3s, canned
3 Atlantic mackerelVery low Omega-3s, grilling
4 Trout Very low Baking, pan-searing
5 Herring Very low Omega-3s, smoking/pickling
6 Pollock Low Affordable white fish
7 Cod Low Baking, frying
8 HaddockLow Baking, frying
9 CatfishLow Frying, blackening
10 TilapiaLow Affordable, mild flavor
11 Flounder Low Light meals
12 Sole Low Delicate dishes13ShrimpVery low Stir-fries, grilling
14 Scallops Low Seared, baked
15 Lobster Low Special occasions
16 Canned light tuna Low Sandwiches, salads
17 AnchoviesVery low sauces, salads
18 Pacific chub mackerel Low Omega-3s
19 Black sea bassLow Baking, pan-searing
20 Pacific oystersLow Raw or cooked*
*Raw oysters carry a separate food-safety risk because of bacteria and should be avoided by people at higher risk of severe foodborne illness.
If you're mainly concerned about mercury
Five favorites would be:
Salmon → Sardines → Trout → Pollock → Cod
These give you a good combination of low mercury, nutrition, availability, and taste.
scallops and live lobster, both can be good low-mercury choices. For those, the bigger concern is freshness and proper handling, rather than mercury.
Fish Why it's a good choice Salmon Low mercury; excellent source of omega-3s PollockLow mercury; mild flavor and versatile Cod Low mercury; lean, mild white fish Haddock Low mercury; good for baking and frying Catfish Low mercury; mild and affordable Tilapia Low mercury; mild and readily availableTrout Low mercury; good source of omega-3s SardinesVery low mercury and high in omega-3s Atlantic mackerel Low mercury and high in omega-3s HerringLow mercury and rich in omega-3s Flounder Low mercury; mild white fish Sole Low mercury; delicate and mild Canned light tuna Lower mercury than albacore/white tuna Shrimp Very low mercury Scallops Low mercury American/spiny lobster FDA “Best Choice”
The FDA specifically lists salmon, pollock, cod, haddock, catfish, tilapia, trout, sardines, shrimp, scallops, and lobster among its Best Choices.
Fish to limit or avoid
The FDA identifies these as having the highest mercury levels:
- King mackerel
- Shark
- Swordfish
- Marlin
- Orange roughy
- Tilefish from the Gulf of Mexico
- Bigeye tuna
Also, albacore (white) tuna generally has more mercury than canned light tuna, so canned light tuna is the better choice if you're eating tuna regularly.
Top choices for everyday shopping
If you're standing at a supermarket or fish market and want safe + nutritious + good tasting, I'd put these near the top:
1. Salmon
2. Cod
3. Haddock
4. Pollock
5. Trout
6. Catfish
7. Sardines
8. Shrimp
9. Scallops
10. Canned light tuna
One important distinction: low mercury doesn't automatically mean the fish is fresh or free of bacteria. For fresh fish, FDA recommends buying seafood that is properly refrigerated or iced and keeping it cold until you're ready to cook it.