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Healthy Fish Guide
Eat Fish, Be Smart, Choose Wisely

The healthy fish guide is for everyone - especially women who are or might become pregnant, nursing mothers, and young children. This guide will help you gain the health benefits from fish and reduce your exposure to toxic chemicals such as mercury and PCBs. Print or order the wallet-sized version of this guide in English or Spanish.

Safe to Eat
2 to 3 Meals Per Week

Anchovies

Butterfish

Catfish

Clams

Cod (Pacific) (Atlantic)

Crab (Blue, King, Snow) (US, Canada) (imported King)

Crab-Imitation

Crayfish (imported farmed)

Flounder/Sole (Pacific) (Atlantic)

Herring

Mackerel (canned)

Oysters

Pollock/Fish sticks

Salmon (fresh, canned)

Chinook (King) (coastal, Alaska)
Chum (Keta)
Coho (Silver)
Farmed (Environmental and health information)
Pink (Humpy)
Sockeye (Red)

Sardines

Scallops

Shrimp/Prawns (US, Canada) (imported)

Squid/Calamari

Tilapia (US, Central/South America) (China, Taiwan)

Trout

Tuna (canned light)

OR

 

Safe to Eat
1 Meal Per Week

Black sea bass

Chilean sea bass

Chinook salmon (Puget Sound)

Croaker (white, Pacific)

Halibut (Pacific) (Atlantic)

Lobster (US, Canada) (imported Spiny Caribbean)

Mahi mahi (imported longline)

Monkfish

Rockfish/Red snapper (trawl-caught)

Sablefish/Black cod

Tuna, Albacore (fresh, canned white) (WA, OR, CA troll/pole) (longline - except Hawaii)

 

AVOID
Due to Mercury

Women who are or may become pregnant, nursing mothers, and young children should NOT eat:

Mackerel (King)

Marlin (imported)

Shark

Swordfish (imported)

Tilefish (Gulf of Mexico, South Atlantic)

Tuna Steak

Bluefin
Bigeye (imported longline)
Yellowfin (imported longline)

Highest in healthy omega-3 fatty acids.

Orange Text: Overfished, farmed, or caught using methods harmful to marine life and/or environment.

A seafood serving or meal size of fish is about the size and thickness of your hand, or 1 ounce for every 20 pounds of body weight.
160 lb. Adult = 8 oz.     80 lb. Child = 4 oz.

Get a free Healthy Fish Guide

Print or order this guide in English or Spanish.

Print or order the healthy fish guide.

 

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Washington State Department of Health
Office of Environmental Health, Safety, and Toxicology

PO Box 47825, Olympia, WA 98504-7825
Phone: 360-236-3385  Toll Free: 1-877-485-7316

 

Last Update: 09/15/2011 12:04 PM

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