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Fish and Mercury |
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Eat a Variety of Fish
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A serving size may not be the same size as the portion you eat in a meal. One Canada's Food Guide Serving is 75 grams or 2.5 ounces or about half a cup. |
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High omega-3 fats (Good for your heart) |
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Fish that may be caught or farmed in a way that is harmful to the environment (www.seachoice.org) |
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Safe to Eat Every Day (Very Low Mercury)
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- 1 serving* a day for children
- 2 servings* a day for women who are pregnant, breastfeeding or who could become pregnant, including teenage girls
- Unlimited servings* for men, teenage boys and women 50+
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 Basa
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Pollock
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Capelin
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Salmon, Canned
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Kamaboko (Fish Cake,
Processed White Fish)
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Salmon (Chum, Coho, Pink,
Wild Pacific)
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Milkfish
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Sea Urchin
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Octopus
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Silver Pomfret
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Oysters
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Tilapia
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Safe to Eat Often (Low Mercury)
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- 2 servings* a week for children
- 4 servings* a week for women who are pregnant, breastfeeding or who could become pregnant, including teenage girls
- Unlimited servings* for men, teenage boys and women 50+
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Anchovies (Fresh/Frozen)
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Sardines
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Arctic Char
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Sea Cucumber
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Atlantic Mackerel
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Shiner
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Clams
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Smelt (Atlantic, Lake)
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Grass Carp
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Sole (Dover, Petrale)
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Herring
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Squid
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Mussels (Blue)
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Trout, Rainbow
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Porgie
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Tuna, Canned Light (Skipjack,
Tongol, Yellowfin)
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Salmon (Chinook, Sockeye,
Steelhead)
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Eco Unfriendly
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Atlantic Cod
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Salmon (Atlantic, Farmed)
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Flounder
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Scallops
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Haddock
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Shrimp/Prawns
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Safe to Eat Sometimes (Medium Mercury)
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- 1-2 servings* a month for children
- 2-4 servings* a month for women who are pregnant, breastfeeding or who could become pregnant, including teenage girls
- 4 servings* a week for men, teenage boys and women 50+
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Black Pomfret
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Redfish
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Catfish
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Sablefish (Black Cod)
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Halibut
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Skate
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Jackfish
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Snapper (Various Species)
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Kingfish (King Mackerel,
Spanish Mackerel)
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Trout (Lake, Various Species)
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Lake Whitefish
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Tuna steak (Skipjack,
Southern Yellowfin)
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Mahi Mahi (Dolphin Fish)
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Tuna, Canned White (Albacore)
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Perch
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Whiting
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Eco Unfriendly
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Atlantic Halibut
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Grouper
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Bluefin Tuna Steak
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Red Snapper
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Avoid or Eat Rarely (High Mercury)
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- Less than 1 serving* a month for children
- Less than 1 serving* a month for women who are pregnant, breastfeeding or who could become pregnant, including teenage girls
- No more than 1 serving* a week for men, teenage boys and women 50+
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Barracuda
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Tilefish
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 Buffalo
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Tuna steak (Various Species,
Bigeye)
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Escolar (Snake Mackerel)
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Marlin
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= Not high in mercury but
high in PCBs
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Pickerel (Pike, Sauger,
Walleye, Yellow Pickerel,
Zander)
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Eco Unfriendly
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Orange Roughy
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Shark
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Sea Bass
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Swordfish
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