Eat up to 12 ounces (2 average meals) a week of a variety of fish … For most people, it’s recommended to limit the amount of high-mercury fish consumed in general, but for children and pregnant women, it’s advisable to avoid eating high-mercury fish altogether. This species is also highly vulnerable to overfishing. The U.S. FDA recommends eating 8 - 12 ounces of fish low in mercury per week. Do not eat Shark, Swordfish, King Mackerel, or Tilefish because they contain high levels of mercury. Listed in alphabetical order, these are anchovies, herring, salmon, sardines, shad and trout. Main Digest. The mercury content in kingklip was quite a surprise for us. Salmon is one of the most common culinary fish, and salmon steak, sashimi, sushi, and smoked salmon are all popular options.. Fish contain vital nutrients including omega 3 fatty acids, protein, vitamins, and minerals such as iron. 2. HIGH-MERCURY FISH HIGH VERY HIGH Canned Albacore Tuna King Mackerel Spanish Mackerel Swordfish Fresh/Frozen Tuna Shark Grouper Gulf Tilefish Marlin Tuna Sushi/Bluefin Tuna Orange Roughy . To make your life easier, EWG has identified six fish species that it recommends as "good choices" for people who are looking for high omega-3, low-mercury fish. Before shopping for seafood, familiarize yourself with the levels of mercury in fish. Herring contains less mercury than other omega-3-rich fish you may be eating, like tuna, king mackerel, swordfish and halibut. Fish and shellfish concentrate mercury in their bodies, often in the form of methylmercury, a highly toxic organic compound of mercury. Title: Guide to mercury levels in Author: Bender 2) Salmon. Choice to Avoid: HIGHEST MERCURY LEVELS *Some fish caught by family and friends, such as larger carp, catfish, trout and perch, are more likely to have fish advisories due to mercury … Luckily, Atlantic mackerel is high in omega-3s, low in mercury and is rated a top choice in terms of health and sustainability. Grouper. King mackerel is a medium-sized fish with a strong taste that can contain high levels of mercury, according to the FDA. But not all mackerel should be avoided: Atlantic mackerel is actually on the low-end of mercury levels, according to the FDA, and can be a great alternative. 3.5 ounces (100 grams) of cooked Atlantic salmon provides 2,586 mg of the fatty acid ().Salmon is also an excellent source of beneficial carotenoids such as … It is not necessarily the big fish that have a higher mercury content, although that does tend to be the case. Grouper is on the list when it comes to fish you should never eat due to its moderately high mercury levels. 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