Although fish can be an incredibly healthy addition to your diet, there are a few species that contain unsafe levels of mercury and other contaminants like PCBs and should be avoided.

As a general rule, avoid regularly eating any type of tuna, shark, King mackerel, swordfish, and farm raised salmon. Wild salmon is highly nutritious - when you see it noted on a menu, take full advantage!

One average piece of sushi (fish with rice) provides 70 calories, one average piece of sashimi (fish without rice) provides 40 calories. Here's a quick summary on fish to enjoy and avoid.

Fish to enjoy:

• Akagai (ark shell)
• Aoyagi (round clam)
• Awabi (abalone)
• Ayu (sweetfish)
• Ebi (shrimp)
• Hamaguri (clam)
• Hatahata (sandfish)
• Himo (ark shell)
• Hokkigai (surf clam)
• Hotategai (scallop)
• Ika (squid)
• Ikura (salmon roe)
• Kaibashira (shellfish)
• Kani (crab)
• Karei (flatfish)
• Kohada (gizzard shad)
• Masago (smelt egg)
• Masu (trout)
• Mirugai (surf clam)
• Wild Sake (wild salmon)
• Sayori (halfbeak)
• Shako (mantis shrimp)
• Tai (sea bream)
• Tairagai (razor-shell clam)
• Tako (octopus)
• Tobikko (flying fish egg)
• Torigai (cockle)
• Tsubugai (shellfish)
• Uni (sea urchin roe)

Fish to avoid:

• Ahi (yellowfin tuna)
• Aji (horse mackerel)
• Buri (adult yellowtail)
• Hamachi (young yellowtail)
• Inada (very young yellowtail)
• Kanpachi (very young yellowtail)
• Katsuo (bonito)
• Kajiki (swordfish)
• Maguro (bigeye, bluefin or yellowfin tuna)
• Makjiki (blue marlin)
• Meji (young bigeye, bluefin or yellowfin tuna)
• Saba (mackerel)
• Sawara (Spanish mackerel)
• Seigo (young sea bass)
• Shiro (albacore tuna)
• Suzuki (sea bass)
• Toro (bigeye, bluefin or yellowfin tuna)

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