What is a meal of fish? - EH: Minnesota Department of Health

What is a serving of fish?

salmon on a plate

A typical fish meal is made up of 1 serving of fish. MDH's safe eating guidelines give suggestions for the number of servings of fish to eat per week or month.

How much is a serving of fish?

Serving Sizes

  • One piece of sushi is about one ounce.
  • A fast food fish sandwich is typically between four and five ounces of cooked fish.
  • The salmon in the picture above weighed six ounces before cooking, so it is about 4 1/2 ounces cooked.

Monthly Fish Menu Ideas

The meal plans offered below give you an example of how you can plan fish servings that are low in mercury and based on the guidelines. This menu is suggested for Pregnant Women, Women Who Could Become Pregnant, and Children under age 15.

Month 1 Month 2

1 meal of halibut AND

  • Week 1:
    2 meals of salmon

  • Week 2:
    1 meal of MN-caught bluegill

  • Week 3:
    1 meal of canned light tuna

  • Week 4:
    1 meal of catfish
    (farm-raised) and
    1 meal of tilapia

1 meal of canned white tuna AND

  • Week 1:
    1 meal of salmon and
    1 meal of catfish
    (farm-raised)

  • Week 2:
    1 meal of MN-caught crappie

  • Week 3:
    1 meal of flatfish and
    1 meal of salmon

  • Week 4:
    1 meal of herring and
    1 meal of tilapia

Month 3 Month 4

1 meal of MN-caught walleye (less than 20 inches) AND

  • Week 1:
    1 meal of shrimp and
    1 meal of tilapia

  • Week 2:
    1 meal of MN-caught bluegill

  • Week 3:
    1 meal of pollock and
    1 meal of cod

  • Week 4:
    1 meal of salmon and
    1 meal scallops

1 meal of tuna (steak) AND

  • Week 1:
    2 meals of salmon

  • Week 2:
    1 meal of salmon and
    1 meal of crab

  • Week 3:
    1 meal of light canned tuna

  • Week 4:
    1 meal of catfish
    (farm-raised) and
    1 meal of tilapia

Note: where the guidelines recommend one meal per week or month, you may prefer to have two smaller sized meals over that week or month.
Updated Wednesday, May 03, 2017 at 12:23AM