Choose fish carefully Choose healthy fish Catch the
Choose fish carefully Choose healthy fish Catch the
Healthy Benefits
higher-mercury fish are: fish from this list.
of Eating Fish Escolar Marlin
Shark Orange roughy
Swordfish Tuna (fresh or frozen)
Choose a variety of lower-mercury fish often. See
Healthy Fish Guide on the back of this handout.
Light tuna is lower in mercury
Canned Light Tuna is one way of getting the benefits
of fish. Light tuna is generally lower in mercury than
canned Albacore (White) Tuna. The safest choice for
women of childbearing-age and children under 12 is
canned Light Tuna.
Further information
For more information on mercury in fish, go to
Health Canada’s Web site at: www.hc-sc.gc.ca
Raw fish and sushi
Raw (sashimi) and undercooked fish and shellfish can
carry harmful bacteria, viruses or parasites. Seniors,
pregnant women, young children and people with
weakened immune systems should avoid eating raw
or undercooked fish or shellfish, including sushi.
Sushi made with well-washed vegetables
and/or cooked lower-mercury fish is
fine for everyone.
Healthy Fish Guide
It is important for women of child-bearing age,
pregnant, or breastfeeding women and children under
age 12 to choose fish from this list. For safe amounts
check the Health Canada website: www.hc-sc.gc.ca
Alberta fish
Fish caught in Alberta lakes and rivers may contain
mercury and other chemicals. To check the safety of
sport fish caught in provincial waters go to the
Alberta Guide to Sportfishing Regulations website:
www.albertaregulations.ca/fishingregs
or call
Alberta Health and Wellness: 1-780-427-4518
NT0065(2008/07)
Anchovy
Basa
Capelin
Char
Clams
Cod
Crab
Flounder
Haddock
Hake
Herring
Mackerel (Atlantic)
Mussels
Mullet
Oysters
Pollock
Salmon
Sardines
Scallops
Shrimp
Smelt
Sole
Trout (Rainbow)
Tuna (Light, Canned)
Herb-roasted fish
Use one single serving-sized fillet per person.
Place fillets in baking dish.
1. Sprinkle 1 tsp of tarragon over each fillet.
2. Sprinkle 1 tsp of basil over each fillet.
3. Drizzle 1 tsp of olive oil over each fillet.
Bake at 425°F for 15 minutes or until fish flakes easily.
Serve and enjoy.
A serving of fish
A serving is: 1/2 cup, 75 grams,
2.5 ounces, or a piece of cooked fish that
fits into the palm of your hand.
Canada’s Food Guide recommends at least
two servings of a variety of fish each week.
Go for variety
Make it a habit to eat
a variety of fish. Fish
is a great source of
many nutrients. Low
in saturated fats, it is
rich in protein and
healthy fats. It is
heart-healthy and
good for brain and
eye development.
Try the Herb-roasted fish one day and
a salmon-salad sandwich another day.
For more information contact your
community health centre.
Eat fish
Everyone, including pregnant women, should eat fish
and shellfish for the healthy benefits. Eating Well with
Canada’s Food Guide recommends at least two Food
Guide servings of fish each week. Some fish are high in
mercury, a chemical that can be harmful. Adults should
carefully choose a variety of fish for themselves and
their families. See the Healthy Fish Guide on the back
of this handout.
Ensure healthy development
Women of child-bearing age, pregnant or breastfeeding
women and children under age 12 should eat
lower-mercury fish and shellfish for the many benefits.
However, this group should limit higher-mercury
fish such as: Escolar, Marlin, Orange roughy, Shark,
Swordfish and Tuna (fresh or frozen).
Heart-healthy fish
Eating fish is good for your heart. Many recipes can be
prepared quickly and easily. Baked, broiled, steamed
and grilled fish is healthier than fried, sautéed or
deep fried fish.
