What Fish Are Safe to Catch and Eat?

November 19, 2025 •

4 min read

According to the FDA, most fish contain trace amounts of mercury, but the levels vary significantly depending on the species. Knowing what fish are safe to catch and eat is crucial for minimizing your exposure to harmful contaminants like mercury and polychlorinated biphenyls (PCBs) while still enjoying the health benefits of seafood.

Quick Summary

This guide provides a comprehensive overview of how to identify and select fish with low levels of contaminants like mercury and PCBs, and how to stay informed about local consumption advisories to ensure safe and healthy consumption.

Key Points

Choose small, younger fish: Smaller, shorter-lived fish like trout and sardines accumulate less mercury than larger, predatory species such as shark and swordfish.
Check local advisories: Before fishing, consult your local state health department or the EPA website for consumption advisories related to specific waterways, as contaminant levels can vary by location.
Limit high-mercury species: Predatory fish like shark, swordfish, king mackerel, and certain types of tuna (bigeye) should be limited due to high mercury content, especially for vulnerable populations.
Be mindful of PCBs: Polychlorinated biphenyls (PCBs) accumulate in fish fat. In some cases, cooking methods that allow fat to drain away can help, but it's best to avoid fish from known contaminated areas.
Favor wild-caught (with research) or sustainable farmed: Wild-caught fish are often seen as superior, but can carry local pollutants. Look for wild-caught from less contaminated areas or sustainably farmed fish with controlled feed.
Variety is key: Eating a variety of low-mercury fish minimizes your exposure to any single type of contaminant while maximizing nutritional benefits.

Understanding the Risks: Mercury and PCBs

When it comes to eating fish you catch, the primary health concerns revolve around two types of contaminants: methylmercury and polychlorinated biphenyls (PCBs). These chemicals accumulate in the environment and are absorbed by fish, concentrating in their bodies over time through a process called bioaccumulation.

The Dangers of Contaminants

Methylmercury: This neurotoxin can harm the brain and nervous system, and the risk is highest for developing fetuses, young children, and pregnant or nursing women. The levels of mercury in a fish are directly related to its size, age, and position in the food chain. Larger, older predatory fish like swordfish and shark have the highest concentrations.
PCBs: These industrial chemicals were banned in the US in 1979 but persist in the environment, settling in river and lake sediments. PCBs are highly fat-soluble and accumulate in the fatty tissues of fish, also undergoing bioaccumulation up the food chain. Exposure to high levels can cause liver damage, skin issues, and potentially lead to cancer.

The Safest Fish to Catch and Eat

Choosing smaller, younger fish that are lower on the food chain is the best way to reduce your intake of contaminants. The FDA and EPA have compiled comprehensive lists of fish species categorized by their mercury levels. For anglers, focusing on freshwater or smaller marine fish is a smart strategy.

Low-Mercury Species

Freshwater Trout: Often farm-raised, but wild trout caught in clear, tested waters are generally a 'Best Choice' due to their shorter lifespans.
Catfish: Both wild and farmed catfish are excellent, low-mercury options, known for their mild flavor.
Perch: Both freshwater and ocean perch are listed as 'Best Choices'.
Tilapia: A popular farm-raised fish that is also a 'Best Choice' for its low mercury content.
Flounder and Sole: These bottom-dwelling marine flatfish are a 'Best Choice' due to their diet and size.
Pollock: Often used in fish sticks and fast-food fish sandwiches, pollock is a widely available and low-mercury choice.

Intermediate-Mercury Species

These fish are generally safe for consumption in moderation, but should be limited, especially for at-risk groups.

Bluefish: A 'Good Choice' but with higher mercury levels than 'Best Choice' fish.
Carp: Listed as a 'Good Choice,' but larger, older carp can accumulate more contaminants, so consumption should be limited.
Halibut: A 'Good Choice' with moderate mercury levels.
Striped Bass (Ocean): A 'Good Choice' but should be eaten in moderation.
Tuna (Canned Albacore): Contains more mercury than canned light tuna, so the FDA suggests limiting consumption to one 6-ounce serving per week.

Reading and Understanding Local Fish Advisories

Even the safest species can be contaminated if caught in polluted waters. All 50 U.S. states and many tribal and territorial governments issue fish consumption advisories for specific bodies of water. These advisories inform the public about potential risks from contaminants and may recommend limiting or avoiding certain species from certain areas.

To find current advisories in your area, you should:

Check with your local health department: State and local agencies have the most specific and up-to-date information.
Visit the EPA website: The Environmental Protection Agency provides a database of historical advisories and links to state resources.
Look for posted signs: Many waterways with advisories will have warning signs posted near public access points.

A Comparison of Safe Fish Choices


Fish Type	Mercury Level	Best for...	Key Considerations
Trout (Freshwater)	Low	Beginners, all ages	Often farmed, wild requires checking local advisories
Catfish	Low	General consumption	Mild flavor, versatile for cooking
Flounder/Sole	Low	Regular consumption	Bottom-dweller, check for local coastal advisories
Perch	Low	Healthy meals	Excellent source of protein, easy to prepare
Tuna (Canned Light)	Low	Convenience, budget	Check for canned light (skipjack), not albacore
Striped Bass	Moderate	Limited meals	Larger fish, higher mercury; check advisories
Salmon	Low (Wild)	Omega-3 intake	High omega-3s, low contaminants, but check for sustainability

Wild-Caught vs. Farm-Raised: A Balanced View

There are differing perspectives on the safety of wild-caught versus farmed fish. While wild fish are generally perceived as healthier, they can accumulate environmental contaminants from their natural habitat. Farmed fish, on the other hand, have controlled diets but may be exposed to antibiotics and high concentrations of pollutants like PCBs from their feed and contained environments. Sustainably farmed options are becoming increasingly regulated and may offer a safer, more consistent choice. It’s important to research the source and farming practices of any fish you plan to eat.

Conclusion

Navigating the world of safe fish consumption requires being an informed consumer and angler. By choosing smaller, shorter-lived species like trout, catfish, and sardines, and being diligent about checking local consumption advisories, you can significantly minimize your risk of exposure to harmful contaminants like mercury and PCBs. Remember that the health benefits of eating fish, such as high protein and omega-3 fatty acids, are well-documented and are accessible even with careful selection. Whether you're fishing for recreation or food, a little research goes a long way toward a healthier, safer meal.

For more detailed information on specific fish species and their contaminant levels, consult the FDA's official advice on eating fish and shellfish.

Frequently Asked Questions

According to the FDA, some of the 'Best Choices' include anchovy, catfish, cod, flounder, haddock, salmon, sardine, tilapia, freshwater trout, and whiting.

No, cooking a fish, whether by frying, grilling, or poaching, does not reduce its mercury concentration. Mercury is bound to the proteins in the fish's muscle and cannot be removed by heat.

Not necessarily. While farmed fish diets can be controlled, they may be exposed to pollutants or antibiotics through their feed and environment. Wild-caught fish depend on the water quality of their habitat. Researching the specific source is the safest approach.

You can find local advisories by checking with your state's health or environmental protection department. The U.S. EPA website also provides links to state-level resources and a database of historical advisories.

Contaminants like PCBs are fat-soluble and tend to accumulate in the fatty tissues of fish, often located near the skin and organs. For some species from contaminated waters, eating only the fillet can reduce exposure.

Pregnant women, nursing mothers, young children, and people who eat a lot of fish are at a higher risk from contaminants like mercury. These groups are often advised to follow stricter consumption guidelines.

Canned light tuna (typically skipjack) is a 'Best Choice' with low mercury levels. Canned albacore ('white') tuna has higher mercury content and should be limited to one 6-ounce serving per week for most adults.