Let's discuss heavy metals today, specifically mercury. How many of your order the salmon when you go to a restaurant thinking, "hey, I'm being super healthy and getting my dose of omega 3s today! Go me!!"? Did you know that you are also getting your dose of mercury for the day (or for the year)? That's right, farm raised Atlantic salmon is chock full of the nasty heavy metal that causes a reduction in sensory abilities such as taste, touch, vision, hearing. It also has been shown to increase the risk for cardiovascular disease, fatigue, irritability, among others. Makes you want to order the chicken, doesn't it?
How do we know which fish is safe? Typically, the larger, predatory fish contain much higher levels of mercury and it's not advised to eat them more than once/month (if at all). Tuna, swordfish, shark, king mackeral, orange roughy, marlin, Chilean bass, lobster, halibut, snapper are high in this metal due to their size and longevity.
While farm raised Atlantic salmon is unsafe, you are free to eat wild Alaskan salmon (King-Chinook, Red-Sockeye, Silver-Coho). Fish with the lowest mercury content: clam, ocean perch, tilapia, flounder, sole, catfish.
Hope this helps clear up the confusion surrounding mercury toxicity and fish. Below is a basic baked salmon recipe using (obviously) Alaskan salmon. Enjoy!
Baked salmon
Preheat oven to 400 degrees. Place fish in 8x8 dish and sprinkle with olive oil and any spices. Bake for 10 minutes for each inch of thickness.
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