Mercury in Fish and Shellfish: What Pregnant Women and Women Trying to Conceive Should Know

Posted on April 5, 2010

Pregnant woman sitting in living room smilingThe following questions-and-answers on safe fish consumption before conception and during pregnancy come from Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be, winner of the 2009 Mom’s Choice Gold Award! As Diane Snyder, MD, OB/GYN said: “As an obstetrician this is a welcome resource for our patients. We often wish we had more time during prenatal visits to review healthy eating and recommendations for adequate nutrition. This book is a welcome addition.”  This information is from a text box on page 320.

What is mercury and methylmercury?

Mercury occurs naturally in the environment, and it can also be released into the air through industrial pollution. Mercury falls from the sky, accumulating in streams and oceans, where it turns into methylmercury in the water. Fish absorb methylmercury as they feed. High amounts of methylmercury in certain types of fish can potentially be harmful to the neurological development of an unborn baby and young child.

Is there methylmercury in all fish and shellfish?

Nearly all fish and shellfish contain traces of methylmercury. Large fish (swordfish, shark, king mackerel, and tilefish) with long lifespans have the highest levels of methylmercury, mainly because they’ve had more time to accumulate it. These fish pose the greatest risk. Other types of fish should be eaten in amounts recommended by the FDA and EPA.

What about fish sticks and fast food sandwiches?

Fish sticks and fast-food sandwiches are usually made from fish that are low in mercury, so they are safe to eat.

What about tuna steaks?

Because tuna steak generally contain higher levels of mercury than canned light tuna, you may eat up to 6 ounces (one average meal) of tuna steak per week.

What if I eat more than the recommended amount of fish and shellfish in a week?

One week’s consumption of fish does not change the level of methylmercury in your body much at all.

I’m trying to conceive.  Should I be concerned about methylmercury?

If you regularly eat fish high in methylmercury, it can accumulate in your bloodstream over time. Methylmercury is excreted from the body naturally, but it may take over a year for high levels to drop significantly. Therefore, it may be present in a woman before she becomes pregnant. For this reason, women who are trying to conceive should also try to avoid eating high-mercury fish, but they certainly should eat other fish.

Source: EPA, U.S. Environmental Protection Agency [Internet]. Fish Advisories, Consumption Advice, Joint Federal Advisory for Mercury in Fish, “What You Need to Know about Mercury in Fish and Shellfish, 2004 EPA and FDA Advice for Women Who Might Become Pregnant, Women Who Are Pregnant, Nursing Mothers, and Young Children.” [last updated August 14, 2008; cited September 2008]. Available from www.epa.gov/waterscience/fishadvice/html.

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Tips on Buying Fish and Shellfish

Posted on March 28, 2010

Salmon for DinnerAs the spring and summer grilling season kicks off, here are some tips to help you navigate the seafood counter or your local fish market! Remember, too, that your fishmonger is a terrific source of knowledge. Ask him or her about amounts, best cuts, and optimal cooking methods and times. If you are not going home right after shopping, request to have  your seafood placed in a bag of ice. Enjoy!

Tips for buying fresh fish filets and steaks

  1. Look for firm, shiny flesh that gives slightly when pressed. Flesh should not be mushy, and it should not separate easily.
  2. If the head is on, the fish’s eyes should be clear and should bulge a bit. Avoid dull, cloudy, sunken, or bloody eyes.
  3. The gills should be bright pink or red, not brown or gray.
  4. The fish should have a pleasant ocean-fresh smell, not a fishy or ammonia-like odor.
  5. Scales (if on the fish) should be shinny and should cling tightly to the flesh.
  6. Steaks and filets should be moist, not slimy or dry, and the color should be uniformly bright, not dull.

Tips for buying live crabs, lobsters, and shrimp

  1. Legs should be lively when touched unless the crustacean is soft-shelled (such as soft shell crabs).
  2. The tail of a live lobster tail should curl under when lifted up. It should not hang limp.
  3. Shellfish should feel weighty, not light or dry.
  4. Raw shrimp should have translucent shells with a grayish green, a pinkish-tan, or a pink tint. They should be moist and firm, not mealy.

Tips for buying live clams, mussels, oysters, scallops, and other mollusks

  1. Shells should be tightly closed. If they are open, they should shut immediately when gently tapped. Discard gaping shells that do not close when tapped.
  2. Shells should be moist and intact, not cracked, dry or chipped.
  3. Mollusks should have a clean ocean-fresh scent, not a fishy odor.

Tips for buying shucked clams, mussels, oysters, scallops, and other mollusks

  1. Meat should be plump, not shriveled, dark, or dry.
  2. Meat should be free of shell and sand particles.
  3. Liquid should be clear, not cloudy or opaque, and it should be less than 10% of the volume.
  4. Mollusks should have a clean ocean-fresh scent, not a fishy odor.

Tips for buying frozen fish and shellfish

  1. Flesh should be frozen solidly.
  2. Fish should be contained in a tight, moisture-proof package.
  3. Fish should not have any freezer burn or ice crystals.
  4. When thawed, fish should pass the same test as outlined for fresh fish and shellfish above.
  5. Frozen fish should remain frozen until it is thawed for cooking. Do not refreeze fish or shellfish.

Tips for cooking fresh fish

  1. Marinades and dry rubs add tremendous taste to fish, and the choices are endless. Play around to find your favorites.
  2. Keep marinating fish refrigerated; do not leave it at room temperature. Do not use the plate or platter that held the raw fish to serve the cooked fish. Discard any marinades or sauces that came in contact with the raw fish. Do not serve them as sauce and do not recycle them.
  3. The healthiest and tastiest ways to cook fish are grilling, broiling, poaching, steaming, pan sautéing, or baking. Avoid deep frying.
  4. 10-Minute-Per-Inch Rule for Fish: Measure fish at its thickest point (if stuffed or rolled measure after stuffing). If baking (at a high temperature), grilling, broiling, poaching, steaming, or sautéing, cook the fish for about 10 minutes per inch of thickness. Add 5 minutes of cooking time to the total cooking time for fish wrapped in foil or covered with a sauce. Double the cooking time for frozen fish that has not been thawed prior to cooking.
  5. Fish is done when the flesh turns from translucent to opaque. It should flake easily with a fork or knife. A thermometer should read 140 degrees F when cooked.
  6. Cook fish skin-side down. The filet or meat will slide off the fish easily when cooked.

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Broiled Swordfish with Artichoke Heart-Green Olive Tapenade

Posted on November 1, 2009

Broiled Swordfish with Artichoke Heart-Green Olive Tapenade

This tapenade (a fancy name for a spread) doubles as a delicious dip with crackers. Use it and the Lemon-Oregano Marinade on any type of grilled fish, shellfish, or chicken.

Serves 4

Lemon-Oregano Marinade
1/3 cup freshly squeezed lemon juice
1 tablespoon dried oregano
2 tablespoons minced shallots or 2 garlic cloves, minced
1 tablespoon olive oil or canola oil
1 tablespoon Dijon mustard

1-1/4 pounds swordfish steaks (about 1-1/4-inch thick)

Artichoke Heart-Green Olive Tapenade (makes about ¾ cup)
¾ cup canned artichoke hearts in brine (about 4 hearts) drained
10 pitted green olives (not with pimentos)
2 tablespoons freshly squeezed lemon juice, or to taste
2 tablespoons olive oil or canola oil
1 garlic clove
1 teaspoon ground coriander
Salt and freshly ground pepper, to taste
¼ cup lightly packed fresh cilantro leaves
Canola oil cooking spray or canola oil, for greasing the baking sheet
Salt and freshly ground pepper, to taste

1. Combine all of the marinade ingredients in a bowl, mix, then pour the marinade in to a shallow dish. Add the swordfish and marinate, refrigerated, for at least 30 minutes, or up to 24 hours.
2. For the tapenade, combine all of the ingredients except the cilantro leaves in the bowl of a food processor and process until almost smooth. Add the cilantro and pulse a few times, until the cilantro leaves are chopped but not pureed. If the tapenade is too thick, add 1 tablespoon of water and pulse a couple more times. Adjust seasoning and transfer to a serving bowl. This sauce will be served at room temperature, so set it aside if serving within 1 hour; otherwise, refrigerate and bring it to room temperature before serving. (The tapenade can be made up to 2 days in advance and kept refrigerated.)
3. To broil the fish, preheat the broiler. Line a baking sheet with foil and spray with canola oil cooking spray or grease with canola oil. Place the fish on the foil and season with salt and pepper. Flip the fish and season the other side. Broil the fish for 4 minutes on one side, then flip and broil for 3 to 4 minutes more, or until the fish is cooked through. The cooking time will depend on the strength of the broiler and the thickness of the fish. (Note: When broiling anything, watch the oven carefully to avoid fires.)
4. Transfer the swordfish to a serving platter, and serve immediately with the tapenade on the side.

Cooking Tip: The swordfish steaks can be cooked on an outdoor grill for about 7 minutes total grilling time, on an indoor grill for about 5 minutes total grilling time. They can also be pan fried for about 3 minutes on each side.

Nutrition Highlights: Protein and B vitamins

Approximate Nutritional Information: Serving size: one-quarter broiled swordfish: Calories: 172 cals, 9%; Protein: 28 g, 56%; Total fat: 5.6 g, 9%; Saturated fat: 1.5 g, 8%; Cholesterol: 55 mg, 18%; Carbohydrates: 0 g, 0%; Fiber: 0 g, 0%; Sodium: 273 mg, 11%; Niacin: 14 mg, 69%; Vitamin B6: .4 mg, 23%; Vitamin B12: 2 mcg, 41%; Diabetic Vitamin K: 0 mcg, 0%; Diabetic Exchange: 4 Very Lean Meat, 1 Fat
Approximate Nutritional Information: Serving size: 2 tablespoons artichoke heart-green olive tapenade: Calories: 69 cals, 3%; Protein: 2 g, 3%; Total fat: 5.0 g, 8%; Saturated fat: .6 g, 3%; Cholesterol: 0 mg, 0%; Carbohydrates: 5 g, 2%; Fiber: .9 g, 4%; Sodium: 207 mg, 9%; Vitamin K: 24 mcg, 29%; Diabetic Exchange: 1 Fat
Source: Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love

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