Understanding Fish Safety
For many of us, fish is not only a deliciously wholesome meal but also a source of essential nutrients. However, it’s important to be aware that some types of fish can harbor harmful substances like mercury and lead. Let’s dive into this topic with clarity to keep our meals safe and enjoyable.
Watch Out for Large Sweet Fish

We often think large fish are more delectable and nutritious. While large sweet fish, typically freshwater varieties, weigh between 1.5 to 2kg naturally, you’ll sometimes see even larger ones in the market, tipping scales at 4-7kg. It’s wise to skip these oversized fish because they might have been given growth hormones or raised in environments prone to pollution.

Farmers may use growth stimulants extensively, meaning these big fish could contain toxins harmful to our health. Opt for normal-sized fish that promise natural growth and nutrients.
Be Wary of Fish with Big Bellies
Ever notice a fish at the market with a bloated belly? This might mean it has been deceased for quite some time. A swollen belly often results from the accumulation of gases as the fish decomposes. Consuming such fish risks bringing harmful bacteria and toxins into your diet, potentially leading to digestive complications like bloating, diarrhea, or even more severe health issues over time.
Consuming Tuna with Caution
Tuna is a favorite for many due to its versatility and taste. However, this fish has significant mercury levels, posing a risk if consumed frequently. It’s wise to relish tuna in moderation to protect your health from mercury exposure.

Careful with Catfish and Snakehead Fish
Catfish, particularly those exported from countries like Vietnam, have shown positive results for substances like mercury and Malachite green. In some places, these fish are tagged as “dirty,” suggesting they might not be the safest option for regular consumption.
Avoid Puffer Fish
Puffer fish holds certain allure but beware—it’s potentially one of the most toxic fish out there. It hosts toxins such as tetradotoxin and hepatoxin, which can be life-threatening if not properly neutralized during cooking. Pregnant women are especially cautioned against any contact with puffer fish.

Limit Swordfish in Your Diet
Swordfish is another flavorful marine choice. However, it contains high mercury levels, increasing the risk of methylmercury poisoning. Ideally, its consumption should be limited, helping fend off potential health issues linked to heavy metals.
Considerations Around Farmed Salmon
Wild-caught salmon typically feast on natural diets, but farmed salmon is often nourished with industrial feeds to boost growth. The result? They end up with more calories and saturated fats, but fewer beneficial minerals. Additionally, their omega-3 to omega-6 fatty acid ratio might not be favorable. When salmon farming protocols aren’t strictly followed, these fish are vulnerable to dioxins and PCBs contamination. For a healthy choice, opt for responsibly sourced wild salmon when possible.
Conclusion: Enjoy Fish Safely
Fish remains a nutritious and delightful part of our diet—but like everything, balance is key. Being informed about potential contaminants should guide our seafood choices, helping us savor it safely and healthily. By selecting fish thoughtfully, we enrich our meals while conscientiously protecting our well-being.