Seafoods
Seafood is low in fat, rich in Omega 3 fatty acids, and good for your heart. However, its health benefits need to be balanced with concerns about contaminants such as mercury and PCBs, especially for pregnant women.
If you are pregnant or breastfeeding, it is suggested that you consume 8 to 12 ounces per week of a variety of seafood.
We recommend:
- Remove visible fat before cooking
- Don’t eat the skin
- Thoroughly grill, broil or bake the fish
- Let the fat drip off during cooking
- Don’t use fat for gravy or sauces
- Eat a variety of fish
- Consume younger, smaller fish
- If you eat more than the recommended amount one
month, eat less the next month
Seafood Choices
Best safe to eat 2-3 times per week | Good safe to eat once per week | Avoid do NOT eat if you are pregnant, planning to become pregnant or nursing |
Anchovies Butterfish (Silver Pomfret) Catfish Clams Cod (Pacific, Atlantic) Crab (Blue, King, Snow, US, Canada, Russia) Crayfish Flounder / Sole Herring Oysters Pollock / Fish Sticks Salmon (Fresh, Canned-Chinook, Chum, Coho, farmed Atlantic, Pink, Sockeye) Sardines Scallops Shrimp (US, imported) Squid / Calamari Tilapia Trout | Black Sea Bass Chilean Sea Bass Chinook Salmon (Puget Sound) Croaker (white, Pacific) Halibut (Pacific, Atlantic) Lobster (US, Canada) Mahi-Mahi Monkfish Rockfish / Red Snapper (Trawl caught) Sablefish Tuna (canned white Albacore) | King Mackerel Shark Swordfish Tilefish Tuna Steak (Ahi) ALL Raw fish |