What is a meal of fish?

The amount of fish in a meal depends on your body weight. A person's weight is important, because body size affects how the body processes contaminants.

If you weigh 150-pounds, you could safely eat one-half pound/8 ounces of fish in a meal (precooked weight) to stay within the MDH fish consumption guidelines.

Photo of Salmon Steak Meal
  • To adjust the meal size for a lighter or heavier weight - subtract or add 1 ounce of fish for every 20 pounds of body weight. For example, one meal would be:

    7 ounces for a 130-pound person, and
    9 ounces for a 170-pound person.

  • 8 ounces of uncooked fish is to equal about 6 ounces of cooked fish.

  • One piece of sushi is about 1 ounce.

Spacing meals
Be sure to space out meals throughout the month.  For example, don't eat all of your fish meals for the entire month within a few days. Give your body time to handle the contaminants in-between fish meals.

 

How to Follow the Consumption Guidelines --

Examples of monthly fish choices for:
Pregnant Women, Women who may 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 1 meal per week or month, you may prefer to have two smaller sized meals over that week or month.

Updated Thursday, September 15, 2011 at 10:47AM