Fish is supposed to be the healthy choice, right? That’s what makes the mercury issue so frustrating. Some of the most popular fish out there are actually the worst offenders when it comes to mercury levels, and too much of them can do more harm than good. It’s one of those things most people don’t think about until it becomes a problem. The good news is there are plenty of safer options that still taste great and don’t come with a warning label. Here’s a look at the fish you should probably skip and what to eat instead.
King Mackerel
King mackerel ranks high on the mercury list thanks to its long lifespan and its habit of feeding on smaller fish. Unlike its canned cousin, Atlantic mackerel, this species is larger, predatory, and stores more mercury in its tissue over time. While it’s often praised for its rich, oily flavor, the health risks from regular consumption outweigh the benefits. If you’re looking for a safer option with similar flavor and texture, try sardines, herring, or Atlantic mackerel. They’re lower on the food chain, short-lived, and significantly lower in mercury.
Swordfish
Known for its firm texture and bold flavor, swordfish is often the go-to for grilling or broiling. Unfortunately, it’s also one of the top offenders for mercury content. As a large, apex predator, swordfish accumulates high levels of mercury through its diet of smaller fish. Eating it too frequently can pose risks, especially for pregnant women and children. If you like the steak-like quality of swordfish, consider swapping in mahi-mahi or wild-caught salmon. They’re still meaty and flavorful but much lower in mercury.
Shark
Shark meat isn’t a staple on most menus, but when it does appear, it’s often seen as a bold, adventurous choice. The problem is that sharks live long lives and consume other high-mercury fish, causing mercury to build up significantly in their systems. That puts them near the top of the danger list. If you’re after something with a similarly firm bite but without the health risk, try Pacific halibut. It’s easier to find, better for you, and still holds up to the grill.
Tilefish
Tilefish from the Gulf of Mexico are particularly concerning due to their deep-sea habitat and lengthy life cycle. These bottom-dwellers feed on smaller fish that have already absorbed mercury, leading to even higher levels in tilefish themselves. The FDA lists this species as one of the most mercury-contaminated fish available. A safer alternative is catfish or tilapia. Both have a mild flavor and work well in most recipes that call for tilefish, but without the heavy metal baggage.
Tuna
Tuna is a tricky one. While it’s a popular protein in many households, not all tuna is created equal. Bigeye and bluefin tuna, which are often found in sushi and sashimi, have some of the highest mercury levels among commonly eaten fish. Their size and predatory behavior make them more dangerous when eaten regularly. Instead, stick with skipjack or light canned tuna, which are much lower in mercury. Wild Alaskan salmon is also a great stand-in for tuna in many recipes.
Orange Roughy
Orange roughy has become a favorite for its mild flavor and versatility, but it comes at a cost. These fish can live up to 150 years, giving them plenty of time to absorb mercury from their environment. The longer the life span, the higher the risk. To get a similar texture and taste without the risk, try Arctic char or U.S. farmed trout. They’re sustainable options that give you the same cooking flexibility with a fraction of the mercury content.
Marlin
Marlin is prized among sport fishermen and occasionally pops up in high-end seafood dishes. Its dense, flavorful meat makes it a popular choice for grilling and sashimi. But like other top predators, marlin carries a high mercury load, with levels that can be concerning even in moderate portions. For a safer substitute, consider striped bass or U.S. farmed barramundi. They deliver a similar texture and richness without the same level of risk.
Bluefish
Bluefish has a strong, oily flavor that attracts people who prefer bolder seafood, but its mercury content can be surprisingly high. Since bluefish feed on smaller species and sit higher in the food chain, they tend to accumulate mercury quickly. If you’re after that same punchy flavor without the concerns, sardines and Atlantic mackerel are better bets. They’re flavorful, affordable, and much safer to eat on a regular basis.
Sablefish
Sablefish, often served in upscale restaurants and known for its buttery flavor, doesn’t top the mercury charts but still carries enough to be cautious about. Its rich, velvety texture is perfect for broiling or miso glazes, but it’s best to enjoy this fish occasionally rather than often. If you’re looking for a regular option with a similar mouthfeel and taste, Atlantic mackerel or Pacific cod are both safer and more accessible choices.
Grouper
Grouper is a favorite in coastal regions, especially in the Southeast, where it’s often fried, grilled, or tucked into tacos. Its mild flavor and flaky texture make it a crowd-pleaser, but the larger varieties tend to carry a significant amount of mercury. That’s due to their long lifespans and predatory diet. For something with the same versatility and less risk, try U.S. farmed catfish or Pacific halibut. Both are great replacements that won’t leave you worrying about long-term health effects.
12 Foods You Should Always Buy Organic
It turns out that the crunch of an apple or the sweetness of strawberries might come with an unwanted extra: pesticides. These chemicals, aimed at keeping pests and diseases at bay, tend to linger more on some fruits and veggies than others. Every year, the Environmental Working Group (EWG) lists the “dirtiest,” most heavily sprayed foods. Here’s what to avoid this year or choose their organic counterparts.
Read it Here: 12 Foods Containing The Most Pesticides That You Should Buy Organic
12 Reasons To Avoid Farmed Fish
Farmed fish might seem like a convenient and sustainable option, but there are some serious downsides to consider. From hidden contaminants to environmental havoc, these fish can pose risks to your health and the planet. Before you make your next seafood choice, learn why farmed fish might not be the best catch for you. Here’s what you need to know about what’s really going on beneath the surface.
Read it Here: 12 Reasons Why You Should Avoid Farmed Fish
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Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.
