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1. King Mackerel
- Contaminants: High mercury
- Why it’s risky: Mercury affects the nervous system, and king mackerel consistently tests among the highest in mercury levels.
Better alternative: Atlantic mackerel (lower mercury)
2. Shark
- Contaminants: Mercury and PCBs
- Why it’s risky: Large predatory fish accumulate mercury over their long lifespan.
Better alternative: Smaller fish like sardines or trout
3. Swordfish
- Contaminants: Mercury
- Why it’s risky: Swordfish are top predators, making them high in mercury.
4. Tilefish (from the Gulf of Mexico)
- Contaminants: Mercury
- Why it’s risky: Tilefish are slow-growing and high on the food chain, increasing mercury accumulation.
Better alternative: Pollock or cod
5. Orange Roughy
- Contaminants: Mercury and other toxins
- Why it’s risky: These deep-sea fish live decades, giving toxins time to build up.
Better alternative: Wild-caught Pacific salmon
6. Bigeye Tuna
- Contaminants: Mercury
- Why it’s risky: Bigeye tuna is popular in sushi, but frequent consumption can pose mercury risks.
Better alternative: Light canned tuna (lower mercury)
7. Marlin
- Contaminants: Mercury
- Why it’s risky: Another large predatory fish with high mercury levels.
Better alternative: Small pelagic fish like sardines or anchovies
8. Ahi Tuna
- Contaminants: Mercury
- Why it’s risky: Commonly served raw in sushi, ahi tuna can have elevated mercury levels.
Better alternative: Skip for raw sushi; try salmon or shrimp instead
9. Chilean Sea Bass
- Contaminants: Mercury and overfishing concerns
- Why it’s risky: Both health and environmental issues make this fish less ideal.
Better alternative: Farmed rainbow trout or Atlantic mackerel
10. Bluefin Tuna
- Contaminants: Mercury
- Why it’s risky: Popular in high-end sushi, it’s another large predator prone to mercury accumulation.
Better alternative: Skip bluefin; choose skipjack or albacore tuna in moderation
11. Grouper
- Contaminants: Mercury
- Why it’s risky: Large grouper species are high on the food chain and tend to accumulate toxins.
Better alternative: Small whitefish like tilapia or cod
12. Imported Catfish (Certain Sources)
- Contaminants: PCBs and other industrial chemicals
- Why it’s risky: Imported catfish from poorly regulated farms may carry environmental contaminants.
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