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Choose Your Fish Brochure outside: panel 1 (MDH North Shore) outside: panel 2 (MDH North Shore) outside: panel 3 (MDH North Shore) outside: panel 4 (MDH North Shore–back cover) outside: panel 5 (MDH North Shore–front cover) 4444444444444444444444444444444444444444444444444444444444444444444444444 4444444444444444444444444444444444444444444444444444444444444444444444444 Parmesan Salmon 4444444444444444444444444444444 Fish to Avoid Bought or Try this easy, tasty recipe for serving up a good source of omega-3s. Salmon has a rich, buttery taste and Mercury levels are too high Caught Think: species, tender, large flakes. Serve with brown rice and a mixed Do not eat the following fish if you are pregnant or green salad for up to 4 people. CHOOSE may become pregnant, or are under 15 years old: size and source YOUR What you need 1 pound salmon fillet (not steak) • Lake Superior Lake Trout How much mercury is in 2 tablespoons grated Parmesan cheese (longer than 39 inches) fish depends on the: • Lake Superior Siscowet Lake Trout 1 tablespoon horseradish, drained (longer than 29 inches) 1/3 cup plain nonfat yogurt • Species. Some fish have 1 tablespoon Dijon mustard • Muskellunge (Muskie) more mercury than others 1 tablespoon lemon juice • Shark because of what they eat and How to prepare • Swordfish how long they live. 1. Arrange the fillet, skin side down, on foil-covered broiler pan. Raw and smoked fish may cause illness • Size. Smaller fish generally have less FISHFISHFISH 2. Combine remaining ingredients and spread over fillet. If you are or might be pregnant: 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 • Eat only cooked fish—Parasites and bacteria in rid of mercury. overcook fish. uncooked fish, such as sushi, can cause illness. Cooking, cleaning • Source. Fish from lakes in northeastern Minnesota Other options • Avoid smoked fish due to concerns about the Grill on foil sprayed with cooking oil for 10 to 15 minutes. generally have more mercury than in southern and bacteria Listeria. and contaminants Use tilapia instead of salmon. 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. trimming fat or cooking. Mercury gets into the FOR MORE INFORMATION flesh of fish. Fish bought at a store or restaurant also contain mercury. Farm-raised fish, such as salmon, are low • Minnesota Department of Health • You can reduce some other contaminants by in mercury but can contain other contaminants PO Box 64975 St. Paul, MN 55164-0975 trimming skin and fat when you clean and that may be found in fish feed. The amount of health.state.mn.us/fish cook fish. contaminants is small enough that farm-raised 800-657-3908 salmon are still good to eat 2 times a week. • Minnesota Department of Natural Resources LakeFinder LIGHT OR WHITE dnr.state.mn.us/lakefind/index.html CANNED TUNA? FOR MORE RECIPES The guidelines in this brochure are based on Choose canned light tuna more often than canned Visit ChooseYourFish.org to learn mercury and PCB levels in fish from waters white tuna. Canned light tuna has 3 times less how to select and cook fish. throughout Minnesota and mercury found in mercury than canned white (albacore) tuna and is purchased fish. less expensive. Minnesota North Shore Visit health.state.mn.us/fish for recommendations Developed by HealthPartners in partnership with the for specific Minnesota lakes and rivers and Minnesota Department of Health, 2017, with funding from RECOMMENDATIONS FOR guidelines for men, older boys and women who the U.S. Environmental Protection Agency Great Lakes 4/17 WOMEN & CHILDREN are not and will not become pregnant. Restoration Initiative. 44444444444444444444444444444444 inside: panel 1 (MDH North Shore) inside: panel 2 (MDH North Shore) inside: panel 3 (MDH North Shore) inside: panel 4 (MDH North Shore) inside: panel 5 (MDH North Shore) 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: OR Take a photo of these AND • DHA is a building block of the brain and eyes. recommendations to save, • Pregnant women and breastfeeding moms can share, post or pin. eat fish to give DHA to their babies. • Eating fish can lower the risk of heart disease. EVERY WEEK: EAT 2 TIMES EVERY WEEK: EAT 1 TIME What about mercury and other contaminants? very low mercury low mercury The benefits of eating fish outweigh the risks when eating fish low in mercury and other From Lake Superior From Lake Superior contaminants. • Lake herring (Cisco) • Chinook salmon • Menominee (less than 32 inches long) • Smelt • Coho salmon [IF YOU CHOOSE] Young children (under 15 years old) and fetuses • Lake trout (less than 22 inches long) EVERY MONTH: EAT 1 TIME are more sensitive to mercury. Too much mercury From inland waters • Lake whitefish can cause lasting problems with understanding medium mercury • Rainbow trout • Trout (Brown and Rainbow) and learning. But studies show children benefit developmentally when moms eat fish low in From stores and restaurants From inland waters From Lake Superior Fresh, frozen or mercury during pregnancy. • Cod • Crappie • Chinook salmon • Salmon (Atlantic and Pacific) h (longer than 32 inches) canned, store-bought or • Lake herring (Cisco) What to do? • Sardines h • Lake whitefish • Lake trout (22 to 39 inches long) locally caught—fish tastes good • Eat fish. • Shellfish (such as shrimp and crab) • Splake • Siscowet lake trout and is good for you. • Follow the recommendations in this brochure to • Tilapia • Sunfish (less than 29 inches long) • Fish sticks and sandwiches • Yellow perch • Walleye Do the body and brain good prevent mercury and other contaminants from building up in your body. Eating fish 1 to 2 times a week has health benefits h Higher in omega-3s From inland waters • Contaminants take time to leave the body, so From stores and restaurants for people of all ages. • Canned light tuna • Northern pike spread out your fish meals over time. • Halibut • Trout (Brook, Brown and Lake) • Walleye Fish are a great choice for serving up tasty lean protein with plenty of vitamins and minerals. Fish From stores and restaurants also are a natural source of omega-3 fatty acids— Visit • Canned white (albacore) tuna ChooseYourFish.org * These recommendations are based on a portion a good kind of fat! size of 8 ounces (raw fish) for someone who weighs • Tuna (fillet and steak) for more information. 150 pounds. Visit health.state.mn.us/fish for more information about serving size..
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