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To benefit fetal growth and development, women who are breastfeeding, pregnant or who might become pregnant should consume 8-12 ounces of lower-mercury fish each week (2-3 servings), according to updated advice from the Food and Drug Administration (FDA) and Environmental Protection Agency (EPA).
The advice also suggests avoiding four types of fish associated with high methyl mercury levels: swordfish, tilefish from the Gulf of Mexico, shark and king mackerel. In addition, white (albacore) tuna should be limited to 6 ounces a week for these women.
Lower mercury fish include salmon, shrimp, pollock, canned light tuna, tilapia, catfish and cod. Varying the type of fish eaten is the best approach to a balanced eating plan. Families eating fish caught from local streams, rivers and lakes should follow fish advisories from local authorities. If that is not available, limit intake of local fish to 6 oz. a week and 1-3 ounces for children.
Fish and shellfish offer high-quality protein, vitamins, minerals and omega-3 fatty acids and some contain vitamin D.
Try these cheesy fish tacos, and watch your kids inhale the fish!



  • 1lb. of Tilapia
  • 1T butter or olive oil
  • 2 cloves minced garlic
  • 1/4t paprika
  • 1t soy sauce
  • corn tortillas
  • mozzarella or cheddar cheese
  • handful of spinach
  • Salsa
  • Sour cream
  • Sliced avocado

Saute the fish over medium heat in oil or butter until brown and slightly crispy on the edges. Add minced garlic, paprika and soy sauce and sauté one more minute. Lay on tortillas and cover with spinach and cheese. Microwave for 30 seconds. Add avocado, sour cream and salsa for those who like it.