fishy business Most fish are healthy for you, but some have harmful chemicals. Michigan’s Eat Safe Fish program can help you choose the best fish for you and your family. Anchovies Pollock Fish are brain food. Catfish Salmon They are a great source of low-fat protein. (farm-raised) (canned, frozen, fresh) Crab Sardines Servi Fish are heart healthy. I ng M Crawfish Scallops r e P Flatfish Shrimp Breastfed babies get health benefits, too! 1nt Poi (flounder, sole) Squid Herring Tilapia Mullet Plan to eat 8 points or less each Trout Oysters (freshwater) month for safer mercury levels. Perch Whitefish Eat 8! is safe for everyone to use, (ocean or freshwater) even pregnant women and kids! These fish have less mercury. Servi Cod Mahi Mahi I ng M r e Freshwater Drum Snapper P ss (aka Sheepshead) Example Monthly Plan PP2ooiinntt Tuna EAT Jack Smelt (canned light) points per 2 servings of Tuna 4 points no more month (canned light) than... = 8 Bass Scorpion Fish 8 1 serving of Tilapia 1 point (sea, striped, rockfish) er points I S vin Tuna M g Bluefish (Albacore, canned white) r 1 serving of Cod points e 2 total P s P4oint Halibut Tuna 1 serving of Salmon (fresh, frozen) (canned) 1 point Lobster Weakfish Sablefish (sea trout) e I S rvin M g r Grouper Marlin e What is a “MI Serving”? P s Just use your hand! 8 P8oint Mackerel Orange Roughy These fish have more mercury. For an adult, MI Serving is: 6-8 ounces of fish 4 Do not eat these fish: = size of an adult’s hand 2 Shark, Swordfish, Tilefish, King Mackerel For a child, MI Serving is: 2-4 ounces of fish = size of the palm of an adult’s hand High in heart-healthy omega-3 fatty acids. Is the fish you’re buying caught in Michigan waters? If so, please check the Eat Safe Fish Guide for advice. Get to know the3 for Michigan caught fish. Want more info on 1 2 3 Michigan caught fish? Choose Clean Cook Check out the new Eat Safe Fish Guide! Cut away the fat along the back. Choose fish with less chemicals! Let the fat drip away: Use the Eat Safe Fish Guide to find: Cut away the fatty • Remove skin or poke holes in it • waters that are less polluted area along the side. • Cook on a grate or grill • fish lower in chemicals Keep the smaller fish while Doing this can remove up avoiding bottom feeders. to half of some chemicals. Fish from Michigan Cut away the Mercury cannot be waters have been belly fat. removed this way! tested! • Trim away fat you can see. • Remove and throw away the organs, too. Have questions? Want a free MDCH Eat Safe Fish Guide? Call MDCH at 1-800-648-6942 or visit www.michigan.gov/eatsafefish. You can also scan the code with your smartphone to go to the Eat Safe Fish website. 09/2014.