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Choose Your Fish 4444444444444444444444444444444444444444444444444444444444444444444444444 44444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444 Fish to Avoid Parmesan Salmon Bought or Try this easy, tasty recipe for serving up a good source Mercury levels are too high Caught of omega-3s. Salmon has a rich, buttery taste and Do not eat the following fish if you are pregnant or Think: species, tender, large flakes. Serve with brown rice and a mixed green salad for up to 4 people. CHOOSE may become pregnant, or are under 15 years old: size and source YOUR What you need • King mackerel 1 pound salmon fillet (not steak) How much mercury is in • Muskellunge (Muskie) 2 tablespoons grated Parmesan cheese • Shark fish depends on the: 1 tablespoon horseradish, drained • Swordfish 1/3 cup plain nonfat yogurt • Species. Some fish have • Tilefish 1 tablespoon Dijon mustard more mercury than others 1 tablespoon lemon juice because of what they eat and Raw and smoked fish may cause illness How to prepare how long they live. If you are or might be pregnant: 1. Arrange the fillet, skin side down, on foil-covered broiler pan. • Size. Smaller fish generally have less FISHFISH • Eat only cooked fish—Parasites and bacteria in FISH 2. Combine remaining ingredients and spread over fillet. uncooked fish, such as sushi, can cause illness. mercury than larger, older fish of the 3. Bake at 450°F or broil on high for 10 to 15 minutes, same species. Unlike people, fish do not get until you can easily flake the fillet with a fork. Do not • Avoid smoked fish due to concerns about the rid of mercury. overcook fish. bacteria Listeria. Cooking, cleaning • Source. Fish from lakes in northeastern Minnesota Other options Grill on foil sprayed with cooking oil for 10 to 15 minutes. generally have more mercury than in southern and and contaminants Use tilapia instead of salmon. FOR MORE INFORMATION central Minnesota. How clean a lake looks is not a • You cannot remove mercury through cleaning, sign of how safe the fish are to eat. • Minnesota Department of Health trimming fat or cooking. Mercury gets into the PO Box 64975, St. Paul, MN 55164-0975 flesh of fish. Fish bought at a store or restaurant also contain health.state.mn.us/fish mercury. Farm-raised fish, such as salmon, are low 800-657-3908 • You can reduce some other contaminants by in mercury but can contain other contaminants • Minnesota Department of trimming skin and fat when you clean and that may be found in fish feed. The amount of Natural Resources LakeFinder cook fish. contaminants is small enough that farm-raised dnr.state.mn.us/lakefind/index.html salmon are still good to eat 2 times a week. The guidelines in this brochure are based on mercury and PCB levels in fish from waters LIGHT OR WHITE throughout Minnesota and mercury found in purchased fish. CANNED TUNA? FOR MORE RECIPES Visit ChooseYourFish.org to learn Visit health.state.mn.us/fish for recommendations Choose canned light tuna more often than canned how to select and cook fish. for specific Minnesota lakes and rivers and guidelines for men, older boys and women who white tuna. Canned light tuna has 3 times less are not and will not become pregnant. mercury than canned white (albacore) tuna and is less expensive. To obtain this information in a different format, Developed by HealthPartners in partnership with the call 651-201-4911. Minnesota Department of Health, 2017, with funding from the U.S. Environmental Protection Agency Great Lakes RECOMMENDATIONS FOR Restoration Initiative. ID#53606 WOMEN & CHILDREN Printed on recycled paper. 2/20 44444444444444444444444444444444 inside: panel 1 (MDH Statewide) inside: panel 2 (MDH Statewide) inside: panel 3 (MDH Statewide) inside: panel 4 (MDH Statewide) inside: panel 5 (MDH Statewide) These recommendations* are for women who are or may The omega-3 fatty acids found in fish are called EPA and DHA. Our bodies cannot make EPA CHOOSE become pregnant and children under 15 years old. and DHA. Eating fish is the main way to get these important fatty acids that you do not get from other foods. (Supplements may not be as FISH beneficial.) Here is the best part: Take a photo of these AND • DHA is a building block of the brain and eyes. recommendations to save, OR • Pregnant women and breastfeeding moms can share, post or pin. eat fish to give DHA to their babies. EVERY WEEK: EAT 1 TIME • Eating fish can lower the risk of heart disease. EVERY WEEK: EAT 2 TIMES low mercury What about mercury and other contaminants? From stores and restaurants very low mercury The benefits of eating fish outweigh the risks • Canned light tuna when eating fish low in mercury and other From stores and restaurants • Halibut contaminants. • Catfish (farm raised) [IF YOU CHOOSE] • Cod From Minnesota lakes and rivers EVERY MONTH: EAT 1 TIME Young children (under 15 years old) and fetuses • Herring h • Bullhead medium mercury are more sensitive to mercury. Too much mercury • Mackerel (Atlantic) h • Crappie can cause lasting problems with understanding • Pollock • Inland Trout (Brook, Brown, From stores and restaurants and learning. But studies show children benefit • Salmon (Atlantic and Pacific) h developmentally when moms eat fish low in Rainbow) • Canned white (albacore) tuna • Sardines h Fresh, frozen or • Lake herring (Cisco) mercury during pregnancy. • Shellfish • Chilean sea bass • Lake whitefish • Grouper canned, store-bought or (such as shrimp and crab) What to do? • Sunfish (such as bluegill) • Marlin locally caught—fish tastes good • Tilapia • Eat fish. • Yellow perch • Tuna (fillet and steak) and is good for you. • Fish sticks and sandwiches • Follow the recommendations in this brochure to prevent mercury and other contaminants from h Higher in omega-3s From Minnesota lakes and rivers Do the body and brain good building up in your body. Eating fish 1 to 2 times a week has health benefits • Bass • Contaminants take time to leave the body, so for people of all ages. • Catfish spread out your fish meals over time. • Lake trout • Northern pike Fish are a great choice for serving up tasty lean * These recommendations are based on • Walleye protein with plenty of vitamins and minerals. Fish a portion size of 8 ounces (raw fish) Visit • All other Minnesota species also are a natural source of omega-3 fatty acids— for someone who weighs 150 pounds. a good kind of fat! ChooseYourFish.org Visit health.state.mn.us/fish for not listed more information about serving size. for more information..
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