How Often Can You Eat Bluefish Safely?

January 12, 2026 •

4 min read

According to a study published in the journal Environmental Health News, mercury levels in bluefish caught off the U.S. Atlantic coast dropped by more than 40% over four decades, but consumption limits are still advised due to residual contaminants. Many health experts, including the FDA, have issued guidelines to help consumers navigate the consumption of predatory fish like bluefish.

Quick Summary

Due to potential mercury and PCB contamination, the frequency of bluefish consumption should be limited. Recommended amounts vary depending on the fish's size and the consumer's health profile, particularly for pregnant women and children. Properly preparing the fish can also help reduce exposure to some contaminants.

Key Points

Moderate Consumption: Limit bluefish intake due to potential mercury and PCB accumulation, particularly in larger specimens.
Higher Risk for Sensitive Groups: Pregnant women, nursing mothers, and young children should severely limit or completely avoid eating bluefish.
Size Matters: Opt for smaller, younger bluefish as they have lower concentrations of mercury and other toxins compared to larger, older fish.
Reduce Contaminants with Proper Preparation: Trim all fat and skin, and remove the dark, fatty lateral line to decrease exposure to PCBs; however, this does not affect mercury levels.
Choose Cooking Methods Wisely: Cook bluefish by baking or broiling on a rack to allow fatty drippings to fall away, and avoid reusing oil if frying.
Consult Local Advisories: Check for local fishing advisories, as contamination levels can vary by region and body of water.
Rotate Your Fish Choices: Diversify your seafood intake with a variety of lower-mercury options to reduce overall exposure to contaminants.

Understanding the Risks of Eating Bluefish

Bluefish ( Pomatomus saltatrix ) are a flavorful, oily fish popular with recreational anglers, but they are also known to accumulate higher levels of contaminants like mercury and polychlorinated biphenyls (PCBs). As apex predators, bluefish consume smaller, contaminated fish throughout their lifespan, leading to a buildup of these chemicals in their muscle tissue and fatty areas. While omega-3 fatty acids offer significant health benefits, the risks associated with mercury and PCB exposure, especially for sensitive populations, necessitate a cautious approach to consumption frequency.

Mercury and PCB Contamination Explained

Mercury is a neurotoxin that can cause harm to the nervous system, and it is particularly dangerous for unborn babies and young children. PCBs are persistent organic pollutants that have been linked to a variety of health problems. When these contaminants are present in fish, they are stored differently in the fish's body. Mercury primarily accumulates in the muscle tissue or meat of the fish, and its concentration increases with the fish's size and age. In contrast, PCBs are stored in the fatty deposits. This difference is important for how you prepare the fish to minimize exposure. While some contaminants can be reduced through preparation, mercury levels cannot be decreased by trimming fat or cooking methods. The only way to reduce mercury exposure is to limit the amount of contaminated fish consumed.

Recommended Consumption Guidelines

Due to the varying levels of contaminants, many states and federal health agencies have issued specific guidelines for bluefish consumption. It is critical to differentiate recommendations based on the size of the fish and the health profile of the consumer. Larger, older bluefish, sometimes called 'gator blues,' have had more time to accumulate toxins than smaller, younger fish.

General Population (Low-Risk): For the general population, guidelines often advise limiting consumption based on the fish's size. For example, some advisories suggest no more than six meals per year of bluefish over 6 pounds or 24 inches, and no more than one meal per month of smaller bluefish. Other federal recommendations classify bluefish as a 'Good Choice' fish, meaning one serving per week is acceptable for an adult.
High-Risk Population: This group includes pregnant women, nursing mothers, women who may become pregnant, and young children. Given the serious risks of mercury exposure to a developing brain and nervous system, recommendations for this group are much stricter. Some state agencies, like Maine's, advise this group to avoid bluefish entirely. Other federal advice suggests limiting consumption of 'Good Choice' fish, including bluefish, to no more than six ounces per week.

Practical Preparation for Reduced Contaminants

For PCBs and other fat-soluble contaminants, proper preparation is key. This will not, however, affect the mercury content. The following steps can help reduce exposure to contaminants concentrated in the fish's fat:

Remove the Dark Lateral Line: This dark red or black strip that runs down the center of the fillet contains fat deposits where contaminants can accumulate. Cutting this section out significantly reduces your exposure.
Trim All Fat and Skin: Before cooking, remove all skin and visible fat from the fillet.
Bake or Broil on a Rack: Cook the fish on a rack or grill to allow the remaining fat to drip away from the fillet. Do not reuse any drippings for sauces or marinades.

Comparison of Contaminant-Reducing Preparation Methods


Preparation Method	Reduces Mercury?	Reduces PCBs and Other Fat-Soluble Contaminants?	Notes
Baking on a Rack	No	Yes	Allows fat to drain away, best with skin and fat removed.
Broiling on a Rack	No	Yes	Similar to baking, effective for draining fat.
Grilling	No	Yes	Using a grill rack ensures fat drips away from the meat.
Frying	No	No (if oil reused)	While fat is rendered, it can contaminate the cooking oil. Never reuse oil.
Trimming Fat & Skin	No	Yes	A crucial step for reducing fat-soluble contaminants before cooking.
Cooking Thoroughly	No	No	Proper cooking eliminates bacteria but does not remove mercury or fat-soluble contaminants.

A Case for Smaller Bluefish

When considering bluefish, opting for smaller, younger specimens is a safer choice due to their lower contaminant levels. These fish have had less time to bioaccumulate mercury in their tissues. Smaller bluefish (under 24 inches) are typically recommended more frequently than their larger counterparts. Additionally, sourcing matters; while some areas have seen reductions in mercury levels, local advisories should always be consulted for fish caught in specific waters.

Conclusion

In summary, while bluefish is a delicious and nutrient-rich source of protein, it should be consumed in moderation due to potential contamination risks. The frequency depends heavily on the size of the fish and the individual's health status, with sensitive populations needing to be particularly cautious. By understanding the guidelines for consumption and utilizing proper preparation techniques to reduce contaminants where possible, you can still enjoy bluefish as part of a balanced and healthy diet. Always check for the latest local fishing advisories and follow a diversified diet of fish to minimize risk. For more information on seafood consumption, refer to guidelines from the FDA.

Frequently Asked Questions

The primary risk is exposure to contaminants such as mercury and PCBs. As an apex predator, bluefish accumulate these toxins in their muscle tissue and fat over their lifespan.

No, mercury is stored in the muscle tissue of the fish and cannot be removed by trimming fat or through any cooking method. Limiting consumption is the only way to reduce mercury exposure.

Yes, PCBs are fat-soluble and concentrate in the fatty parts of the fish. Removing the skin, trimming visible fat, and cutting out the dark lateral line can significantly reduce PCB levels.

Larger, older bluefish have had more time to bioaccumulate contaminants like mercury in their tissues. Therefore, smaller, younger fish are generally a safer option.

High-risk populations, including pregnant women, nursing mothers, women who may become pregnant, and young children, should be especially cautious and may be advised to avoid bluefish entirely.

Despite the risks, bluefish is a nutritious source of lean protein and essential nutrients. It is a good source of selenium, niacin, vitamin B12, and omega-3 fatty acids.

Consumption guidelines vary, but some recommendations suggest the general population can have one meal of smaller bluefish (under 6 lbs or 24 inches) per month.