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Your fish and seafood consumption guide

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How it works

Using The App

Browse through the Fish Directory to see all the fish profiled in the app.

Get a glims at the Mercury concentration and Sustainability ranking, along with Consumption recommendations.

To get more information on a specific fish, click on its name.

For each fish, on the Nutritional Value tab, you'll get information on average concentrations of some nutrients (selenium and omega-3 fatty acids), toxins (mercury) and irritants (wax esters).

The Notes tab will give you additional information on the sustainability of fisheries.

how it works

On a side note...

The information on mercury is intended to help you assess your seafood consumption in a holistic manner. When choosing which fish to eat, consider all the fish and seafood you eat during a month.

If you are pregnant, breastfeeding or are introducing fish into your infants' diet, it's better to stick to fish with minimal concentrations of mercury. Those are identified by a green mercury check. For more details on BeneFISHiary mercury and sustainability classification, consult the legend.

Always consult your physician before changing your diet significantly.

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On a side note...

  • m Mercury: very high > 1.00 ug/g
  • m Mercury: high 0.51 - 1.00 ug/g
  • mMercury: med 0.20 - 0.50 ug/g
  • mMercury: low > 0.20 ug/g
  • s Sustainability: depleted
  • s Sustainability: declining
  • sSustainability: vulnerable
  • sSustainability: good choice
  • sSustainability: unknown
  • c Consumption: to be avoided
  • c Consumption: monthly
  • cConsumption: weekly
  • cConsumption: daily
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About This App

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BeneFISHiary App

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Welcome! BeneFISHiary helps you to make informed decisions about the fish you eat by providing you with the best information available on the average mercury concentration and nutritional data on omega-3 fatty acids and selenium that are found in local and imported fish available in Bermuda. When the information is available, you can also learn more on the environmental sustainability of various fish species that are locally available.

This app project was initiated by: Dr. Philippe Max Rouja, Co-Principal Investigator for the Oceans and Human Health Bermuda research program; Dr. Catherine Mc Lean Pirkle, Principal Investigator for the research "Documenting the nutrition and general health of pregnant women in Bermuda: An evaluation of how public health messages are understood and enacted" and initiator of this project; and Huactive, the digital creative agency that conceptualized and developed the app.

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Disclaimer

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Choosing healthy and sustainable seafood is easy with BeneFISHiary. Discover common local and imported fish, consult their nutrients and toxins reports, learn more about their sustainability and get consumption and substitution recommendations all at one place with this handy app.

Remember to consult a physician before changing your diet significantly.

ARE THERE ANY RISKS OR BENEFITS TO USING THIS APP? BeneFISHiary developers do not anticipate any risks to you by using this app other than those encountered in day-to-day life. The benefits of using this app include a better understanding of the risk and benefits of consuming local fish.

DISCLAIMER AND LIMITATION OF LIABILITY BeneFISHiary is not intended to replace the information that your health professional may give you. BeneFISHiary developers are not responsible for any adverse consequences you may experience because of downloading or using this app.

When you create a profile to use this app, you will be asked to provide some data about you, the app user, such as your gender, age, nationality and education level. This data will help researchers to get an idea of the types of people who are downloading and using the app. All information that you provide is anonymous and for research purposes only. It will not be shared with any commercial groups or organizations.

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Fish Directory

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Amberjack

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Amberjack

(Seriola dumerili)

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Note
  • Mercury: 0.51 - 1.00 ug/g
  • Selenium: 0.20 - 1.00 ug/g
  • Omega-3 fatty acid: < 2.50 mg/g

Amberjack has high to very high concentrations of mercury. Also, it's not particularly high in omega-3 fatty acids. However, it's a good, and sometimes exceptional source of selenium.

Some people call this fish allied kingfish, rock salmon, greater amberjack, sailor's choice or yellowtail.

This migratory fish swims in schools. Amberjack is often confused with the almaco jack (bonita in Bermuda), another elongate brown or blue-gray fish.

Smart substitutions
Wahoo and dolphin fish are good substitutes for amberjack. They're similar to amberjack in terms of colour and oiliness but contain less mercury.

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Anchovy

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Anchovy

Sp - generic Engraulidae

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Note
  • Mercury: < 0.20 ug/g
  • Selenium: 1.00 ug/g
  • Omega-3 fatty acid: 5.01 - 10.00 mg/g

Anchovies are low in mercury, elevated in omega-3 fatty acids, and an exceptional source of selenium.

In Bermuda, people most often eat the sardinella anchovia variety of anchovy.

This small fish measures between 2 and 8 inches long and likes to swim in schools.

The taste test
Fresh anchovies have a mild taste. They taste great deep fried. They also constitute the basis of Worcestershire sauce and Asian fish sauces.

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Atlantic Cod

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Atlantic Cod

Gadus morhua

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Note
  • Mercury: < 0.20 ug/g
  • Selenium: 0.20 - 0.50 ug/g
  • Omega-3 fatty acid: < 2.50 mg/g

The Atlantic cod has low levels of mercury. It's also a good source of selenium. However, it's not a good source of omega-3 fatty acids.

The color of this fish varies between brownish, greenish and gray. On average, it measures between 12 and 29 inches long and weighs between 5 and 15 lbs. Schools of this fish can be found in cold waters, in a variety of habitats.

This round or oval-shaped flatfish is brown on top and white on the bottom. This fish migrates to deep waters in the winter to reproduce. It comes back to shallow waters in the summer to feed.

Smart substitutions
For sustainability reasons, Atlantic cod should be avoided unless it's Marine Stewardship Council certified. Pacific cod is a sustainable alternative. It's also sold on the market as scrod and rock cod.

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Barracuda

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Barracuda

Sphyraena barracuda

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Note
  • Mercury: 0.51 - 1.00 ug/g
  • Selenium: 0.20 - 0.50 ug/g
  • Omega-3 fatty acid: < 2.50 mg/g

Barracuda frequently has a high mercury concentration. It is not particularly a good source of omega-3 fatty acids, but it is a good source of selenium.*

Though not scientifically verified, larger barracuda have been associated with ciguatera poisoning. Ciguatera is extremely rare in Bermuda.

Barracuda is the most common name for this fish in Bermuda. Elsewhere, people also call this fish barra, Commerson's sea pike or great barracuda.

This fish is recognizable by its elongate body that can measure up to 6 feet long and its pronounced jaw and evident teeth. This blue or brown-gray fish can weigh up to 110 lbs. It is usually observed swimming on its own but, at times it does school.

The taste test
This fish has a firm texture that is perfect for the grill or a sizzling pan.

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Bermuda Chub

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Bermuda Chub

Kyphosus sectatrix

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Note
  • Mercury: < 0.20 ug/g
  • Selenium: 0.20 - 0.50 ug/g
  • Omega-3 fatty acid: < 2.50 mg/g

The Bermuda chub is very low in mercury and a good source of selenium, but it is relatively low in omega-3 fatty acids. Its liver contains extremely high levels of vitamin A and should not be consumed.

This fish is also known as shit bibbler but is most commonly referred to as chub.

Adult chubs are bronze or gray with yellow stripes. Young chubs often display spots. This fish swims in large schools. Flat and oval-shaped, it typically weighs 1.5 to 2 lbs and measures between 10 and 12 inches long.

The taste test
Its dark and white meat is great grilled or fried. Traditionally a prized fish, today the Bermuda chub is most commonly used in fish cakes.

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Bermuda Mackerel

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Bermuda Mackerel

Euthynnus alletteratus aurolitoralis

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Note
  • Mercury: 0.51 - 1.00 ug/g
  • Selenium: 0.20 - 0.50 ug/g
  • Omega-3 fatty acid: > 10.00 mg/g

Bermuda mackerel has medium to high concentrations of mercury. However, it's a good source of selenium. It's also an exceptional source of omega-3 fatty acids.

It is also called mackerel, little tunny, or Atlantic little tuna.

The little tunny looks like a blue torpedo and often swims in schools. The 30-inch long fish can weigh up to 20 lbs, but it is usually caught at 2 or 3 lbs.

The taste test
This fish has a coarse texture and a strong flavour. For a better taste, it's preferable to bleed the fish, bake it and remove the dark stripes in the meat.

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Black Grouper

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Black Grouper

Mycteroperca bonaci

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Note
  • Mercury: 0.51 - 1.00 ug/g
  • Selenium: 0.20 - 1.00 ug/g
  • Omega-3 fatty acid: < 2.50 mg/g

Black grouper typically has a high concentration of mercury. It is also low in omega-3 fatty acids. It is considered a good source of selenium.*

Some people call it black rockfish, runner or simply rockfish.

This fish has a wide range colorations and patterns. It can appear jet black, olive coloured, gray or even white over the sand. The black grouper prefers to swim near the seabed and structures.

Smart substitutions
Because of the high mercury concentration of black grouper and the fact that this species is in decline, it's preferable to replace it by snapper in a recipe.

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Blackfin Tuna

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Blackfin Tuna

Thunnus atlanticus

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Note
  • Mercury: 0.20 - 0.50 ug/g
  • Selenium: N.A.
  • Omega-3 fatty acid: N.A.

Blackfin tuna contains medium concentrations of mercury. Data on omega-3 fatty acids and selenium are not available.*

In some parts of the world, this is fish is also sold as albacore or deep-bodied tunny.

Blackfin tuna is one of the smaller species of tuna. This blue-black tuna migrates in schools with other varieties of tuna from one tropical spot to the other.

The taste test
Fish lovers like the mild flavour and firm texture of this fish, perfect for grilling.

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Blue Marlin

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Blue Marlin

Makaira nigricans

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Note
  • Mercury: > 1.00 ug/g
  • Selenium: > 1.00 ug/g
  • Omega-3 fatty acid: < 2.50 mg/g

Blue marlin contains very high concentrations of mercury. It's also relatively low in omega-3 fatty acids. However, it is an exceptional source of selenium.*

This fish is also called billfish. Elsewhere, people also call it Cuban black marlin or ocean guard.

Found in warmer waters, this is the largest fish of the billfish family. This fish can, in fact, weigh up to one ton.

Smart substitutions
Given its high concentrations of mercury and declining population, pregnant women should not eat blue marlin. You can replace blue marlin with cod or halibut, which have a flakier texture.

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Blue Runner

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Blue Runner

Caranx crysos

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Note
  • Mercury: 0.51 - 1.00 ug/g
  • Selenium: 0.20 - 0.50 ug/g
  • Omega-3 fatty acid: > 10.00 mg/g

The blue runner is high in mercury, but also an exceptional source of omega-3 fatty acids and a good source of selenium.

Sometimes called longfin jack, the blue runner is also known as hardtail or yellow mackerel elsewhere.

This fish has a shiny greenish or bluish back and a gray or golden belly. It can measure up to 2 feet long and weigh up to 11 lbs. This sociable fish likes to swim in schools.

The taste test
This fish has a firm flesh like the albacore tuna. The taste of the blue runner is closer to a strongly flavoured mackerel.

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Blue-striped Grunt

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Blue-Striped Grunt

Haemulon sciurus

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Note
  • Mercury: 0.21 - 0.50 ug/g
  • Selenium: 0.21 - 0.50 ug/g
  • Omega-3 fatty acid: < 2.50 mg/g

The blue-striped grunt has a low-medium mercury concentration and is a good source of selenium. However, it is not a good source of omega-3 fatty acids.

This fish is also called bull grunt in Bermuda. Elsewhere, it's also called golden grunt, humpback grunt and redmouth grunt. These names all refer to the to grunt-like sound this fish makes when it grinds its teeth.

This blue and yellow fish likes to swim in small groups. It can grow up to 18 inches, but never weighs more than 1.75 lbs.

The taste test
The firm flesh of this fish is great pan seared.

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Bonita

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Bonita

Seriola rivoliana

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Note
  • Mercury: < 0.20 ug/g
  • Selenium: 0.20 - 0.50 ug/g
  • Omega-3 fatty acid: < 2.50 mg/g

In general, a small bonita has low mercury concentrations. However, larger fish weighing more than 4.5 lbs are likely to have medium to high mercury concentrations. Bonita is a good source of selenium, but it is not a good source of omega-3 fatty acids.

Almaco jack and jack are some of the different names for this fish in Bermuda. Elsewhere, people also call this fish longfin yellow tail.

This gray to black oval fish typically measures between 12 and 24 inches long. It can grow to a maximum of 36 inches long. This social species swims in small inquisitive schools.

The taste test
Its firm texture and rich flavour are perfect for the grill.

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Canned Dark/Light Meat Tuna

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Canned Meat Dark and Light Meat Tuna

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Note
  • Mercury: 0.20 - 0.50 ug/g
  • Selenium: N.A.
  • Omega-3 fatty acid: N.A.

This fish used in canned light and dark meat tuna typically have medium mercury concentrations. Data on omega-3 fatty acids and selenium are not available.

For more information on canned light meat tuna, look at the profile of the yellowfin tuna. This is the fish used in canned light meat tuna.

For more information on canned dark meat tuna, look at the profile of the Bermuda mackerel. It is labeled as dark meat tuna when canned.

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Canned White Meat Tuna

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Canned White Meat Tuna

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Note
  • Mercury: 0.20 - 0.50 ug/g
  • Selenium: N.A.
  • Omega-3 fatty acid: N.A.

Blackfin tuna contains medium concentrations of mercury. Data on omega-3 fatty acids and selenium are not available.

For more information on canned white meat tuna, look at the blackfin tuna profile. It is the only type of tuna allowed to be marketed as canned white meat tuna.

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Coney

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Coney

Cephalopholis fulva

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Note
  • Mercury: < 0.20 ug/g
  • Selenium: 0.51 - 1.00 ug/g
  • Omega-3 fatty acid: < 2.50 mg/g

Coney is low in mercury and is not a particular high source of omega-3 fatty acid. However, it's a very good source of selenium.

Sometimes, this fish is referred to as butterfish.

This chameleon fish changes colours depending on the depth of water at which it lives, which can cause confusion with other species. In deepwater, the coney is red or yellow. When it moves to shallow waters, it turns orange-brown or yellow. The biggest coney ever caught was 16 inches long.

The taste test
Its mild flavour is ideal for those who do not like the taste of fish.

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Dusky Shark

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Dusky Shark

Carcharhinus obscurus

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Note
  • Mercury: > 1.00 ug/g
  • Selenium: N.A.
  • Omega-3 fatty acid: 5.01 - 1.00 ug/g

Lager sharks are very high in mercury while smaller sharks tend to be lower in mercury. Shark can be a very good source of omega-3 fatty acids.*

In Bermuda, people sometimes call this shark puppy shark. It's also known as the black whaler, brown dusky and shovelnose.

There is some confusion about the division between the dusky and the Galapagos sharks. The dusky shark is brown or gray and it can measure up to 10 feet long.

Smart substitutions
Overall, sharks are high in mercury and vulnerable species. Try to replace this fish with halibut or cod, which have a flakier texture.

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Escolar

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Escolar

Lepidocybium flavobrunneum

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Note
  • Mercury: 0.51 - 1.00 ug/g
  • Selenium: N.A.
  • Omega-3 fatty acid: N.A.

Escolar has high concentrations of mercury. Currently, there is no data available on the levels of selenium and omega-3 fatty acids of this fish.*

Escolar also contains wax esters, an indigestible substance that may cause intense but short-lived, gastrointestinal discomfort.

This fish is sometimes called the black oilfish.

The escolar has a dark brown, almost black conical body of about 5 feet long. During the day, it stays on the bottom of tropical and temperate seas, and it moves up at night.

Smart substitutions
Escolar is a controversial fish that contains wax esters, an indigestible susbtance that may cause some unpleasant symptoms. Cod can replace this fish in a recipe.

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Flying Fish

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Flying Fish

Exocoetidae

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Note
  • Mercury: < 0.20 ug/g
  • Selenium: < 0.20 ug/g
  • Omega-3 fatty acid: 2.50 - 5.00 mg/g

Flying fish tend to be very low in mercury and a good source of selenium and omega-3 fatty acids.

This classic Caribbean dish can measure up to 13 inches. This blue and silver fish is famous for living at the surface of the water, becoming airborne and gliding away with the approach of predators or boats.

The taste test
This oily fish is better eaten fresh out of the water before it gets a fishy taste. It can be steamed, sauteed or deep-fried.

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Galapagos Shark

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Galapagos Shark

Carcharhinus galapagensis

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Note
  • Mercury: > 1.00 ug/g
  • Selenium: N.A.
  • Omega-3 fatty acid: 1.00 - 5.01 ug/g

Shark is very high in mercury. It's a very good source of omega-3 fatty acids.*

Other common names for this fish include gray reef whaler and mackerel shark.

This large brown-gray shark of 7 feet is often observed near oceanic islands. It looks like the gray reef shark and the Galapagos shark, but it is more slender than the former and has fewer vertebrates than the latter.

Smart substitutions
Sharks are vulnerable and high in mercury. You can replace it with halibut or cod, which have a flakier texture.

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Gray Snapper

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Gray Snapper

Lutjanus griseus

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Note
  • Mercury: 0.20 - 0.50 ug/g
  • Selenium: 0.20 - 0.50 ug/g
  • Omega-3 fatty acid: N.A

Gray snapper has low to medium mercury concentrations. It is a good source of selenium. Omega-3 fatty acid data is not available.

In Bermuda, people sometimes call this fish gray dog or mangrove snapper. It's also known as the mango snapper, lawyer, or silk.

As one of the smaller snappers, this fish caps at 2 feet long and 15 lbs. It is sometimes confused with the cubera snapper. Large and small schools of this species are often found inshore and offshore.

The taste test
This mild-tasting fish cooks perfectly in almost all mediums, filleted or whole.

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Hogfish

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Hogfish

Lachnolaimus maximus

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Note
  • Mercury: < 0.20 ug/g
  • Selenium: 0.20 - 0.50 ug/g
  • Omega-3 fatty acid: < 2.50 mg/g

Hogfish has low mercury concentrations and is a good source of selenium. However, its benefits as a source of omega-3 fatty acids varies with the season, providing more fat (and as such more omega-3 fatty acids) during the winter.

Hogfish has only one name.

This easily identifiable fish with its pronounced dorsal fin and elongate jaw and snout can reach 3 feet long and weigh a maximum of 35 lbs. This species of white and brownish-red fish tends to swim in small groups.

Smart substitutions
Hogfish is often compared to the lionfish, an invasive species in Bermuda. The tender meat and delicate taste of lionfish is a great substitute for hogfish.

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Lionfish

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Lionfish

Pterois volitans

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Note
  • Mercury: < 0.20 ug/g
  • Selenium: 0.20 - 0.50 ug/g
  • Omega-3 fatty acid: < 2.50 mg/g

Lionfish contains low concentrations of mercury. It's also low in omega-3 fatty acids. However, it's a good source of selenium.

This beautiful fish is also called peacock lionfish, red firefish, scorpion volitans, and turkeyfish.

This red and white striped fish can sting when it feels threatened. Its venom is extremely painful. The pain can last for several hours.

The taste test
There is no venom in the delicate and mild flesh of the lionfish. The poisonous spines can be removed quickly and easily with a pair of scissors.

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Ocean robin

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Ocean Robin

Decapterus macarellus

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Note
  • Mercury: 0.20 - 0.50 ug/g
  • Selenium: 0.51 - 1.00 ug/g
  • Omega-3 fatty acid: < 2.50 mg/g

Ocean robin contains low to medium concentrations of mercury and is relatively low in omega-3 fatty acids. On the plus side, it's a very good source of selenium.

This fish is sometimes called mackerel scad in Bermuda. Elsewhere, it's also known as opelu and round scad.

This elongated blue and silver fish has the shape of a cylinder, and it can grow to a maximum of 1 foot long. It is sometimes confused with the red tail scad. Very little is known about its behaviour.

The taste test
You can cook it like you would mackerel or rainbow runner.

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Orange Roughy

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Orange Roughy

Hoplostethus atlanticus

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Note
  • Mercury: 0.20 - 0.50 ug/g
  • Selenium: 0.51 - 1.00 ug/g
  • Omega-3 fatty acid: < 2.50 mg/g

Orange roughy typically has medium mercury concentrations. It's a very good source of selenium but it's not a significant source of omega-3 fatty acids.*

Other names for this fish include Atlantic slimehead and red roughy.

This bright red fish likes deep and cold waters and can be found all over the world. It typically measures 16 inches and can weigh up to 15 lbs.

Smart substitutions
Orange roughy is a sustainable choice. Pacific cod and tilapia are good substitutes.

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Petrale Sole

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Petrale Sole

Eopsetta jordani

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Note
  • Mercury: < 0.20 ug/g
  • Selenium: 0.20 - 0.50 ug/g
  • Omega-3 fatty acid: < 2.50 mg/g

Petrale sole is low in mercury and a good source of selenium but it's not a significant source of omega-3 fatty acids.

It's also called California sole, brill and petral.

This round or oval-shaped flatfish is brown on top and white on the bottom. This fish migrates to deep waters in the winter to reproduce. It comes back to shallow waters in the summer to feed.

The taste test
This fish is mild in taste and has a firm texture.

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Rainbow Runner

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Rainbow Runner

Elagatis bipinnulata

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Note
  • Mercury: < 0.20 ug/g
  • Selenium: 0.20 - 0.50 ug/g
  • Omega-3 fatty acid: 2.50 - 5.00 mg/g

The rainbow runner has low mercury concentrations and is a good source of omega-3 fatty acids and selenium.*

In other parts of the world, some people call this fish Spanish-jack, yellow tail, tabio or simply runner.

This elongated fish can be dark olive green or blue above and white below. It is often observed in schools of fish measuring up to 4 feet long.

The taste test
This fish is often sold fresh, whole or in fillets. It's similar to dolphin fish and mild jack in taste. You can smoke it.

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Rainbow Trout

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Rainbow Trout

Oncorhynchus mykiss

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Note
  • Mercury: < 0.20 ug/g
  • Selenium: 0.20 - 0.50 ug/g
  • Omega-3 fatty acid: > 10.00 mg/g

The rainbow trout has low concentrations of mercury. It's generally a good source of selenium and an exceptional source of omega3-fatty acids.

This fish is sometimes called hardhead or salmon-trout.

This silver fish is shaped like a torpedo. It typically measures between 20 and 31.5 inches long and weighs between 3 and 15 lbs. It spends its youth in rivers on the North American Pacific Coast. Then it migrates to the sea before returning to rivers to spawn.

The taste test
The delicate texture and medium taste of this fish can by replaced with wild salmon and even cod, haddock, and snapper.

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Red Hind

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Red Hind

Epinephelus guttatus

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Note
  • Mercury: 0.20 - 0.50 ug/g
  • Selenium: N.A.
  • Omega-3 fatty acid: < 2.50 mg/g

The red hind typically has low to medium mercury concentrations. Other fish found in Bermudian waters are better sources of omega-3 fatty acids, including flying fish, barber, anchovies, and frys and they are also low in mercury.

Strawberry grouper, cabrilla, hind, and rockhind are other names for this fish in other parts of the world.

This strong and thick fish can shift between burnt orange and white with spots. It prefers to swim alone though it groups in schools at specific times, to spawn for example. Typically, this fish weighs between 5 and 10 lbs.

The taste test
The flesh of this fish is white and its flavour delicate. Fillets hold well enough together for poaching. The fish can also be scaled and baked whole.

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Red Snapper

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Red Snapper

Lutjanus campechanus

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Note
  • Mercury: < 0.20 ug/g
  • Selenium: 0.21 - 0.50 ug/g
  • Omega-3 fatty acid: < 2.50 mg/g

The red snapper has low mercury concentrations and is a good source of selenium. Compared to other fish, it is not particularly high in omega-3 fatty acids.*

This fish is also known as the true silk snapper or the queen snapper.

This pinkish red fish lives offshore. It typically measures 24 inches and can weigh up to 20 lbs.

Smart substitutions
For sustainability reasons, tilapia, sole and orange roughy can be used as substitutes for this fish.

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Salmon

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Salmon

Sp - generic oncorhynchus

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Note
  • Mercury: < 0.20 ug/g
  • Selenium: 0.20 - 0.50 ug/g
  • Omega-3 fatty acid: > 10.00 mg/g

Salmon is low in mercury. It's a low source of selenium and an exceptional source of omega3-fatty acids.

There are different varieties of salmon, some of the most popular include the sockeye, coho and pink salmon.

This robust fish's size and metallic hues vary on its variety. They can be observed in saltwater and in freshwater.

The taste test
The delicate texture and medium taste of this oily fish are very popular.

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Sardine

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Sardine

Sardinops sagax

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Note
  • Mercury: < 0.20 ug/g
  • Selenium: 0.51 - 1.00 ug/g
  • Omega-3 fatty acid: > 10.00 mg/g

Sardines are low in mercury. They also are a very good source of selenium and an exceptional source of omega-3 fatty acids.

Other names for this fish include sprats, brisling and pilchard.

This small blue-green fish can grow up to 12 inches long. Like other small fishes, sardines swim in schools, preferably in warmer waters.

Smart substitutions
These small fish are very popular canned, but they are also delicious on the grill.

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Shortfin Mako Shark

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Shortfin Mako Shark

Isurus oxyrinchus

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Note
  • Mercury: > 1.00 ug/g
  • Selenium: N.A.
  • Omega-3 fatty acid: 5.01 - 1.00 ug/g

Shark is very high in mercury. It's a very good source of omega-3 fatty acids.*

In Maori, the language spoken by the indigenous people of New Zealand, mako means shark. Other names for this fish include Atlantic mako and blue shark.

This metallic blue fish typically measures 10 feet long and weigh between 135 and 300 lbs. It is found in tropical waters. Capable of speeding up to 32 km/h, it's arguably the fastest shark.

Smart substitutions
Sharks are vulnerable and high in mercury. Try flakier fish like halibut and cod instead.

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Spiny Lobster

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Spiny Lobster

Panulirus argus

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Note
  • Mercury: 0.20 - 0.50 ug/g
  • Selenium: N.A.
  • Omega-3 fatty acid: N.A.

Mercury concentrations in spiny lobster are low to medium. At the moment, there is no information available on selenium and omega-3 concentrations.*

This variety of lobster is also known as the Bermuda or Caribbean spiny lobster.

You'll recognize the spiny lobster it by its spines, the cream spots on its tail and its lack of claws.

The taste test
There are many ways to prepare the soft and delicate meat from the tail and legs of the spiny lobster.

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Swordfish

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Swordfish

Xiphias gladius

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Note
  • Mercury: > 1.00 ug/g
  • Selenium: N.A.
  • Omega-3 fatty acid: N.A.

Swordfish contains very high concentrations of mercury. A single portion of swordfish can contain more than the tolerable dose of mercury for an entire month!*

This fish is sometimes called broadbill or broadbill swordfish.

This large fish can be distinguished from other billfishes by its longer bill and its black or brown hues. It is usually caught measuring between 45 and 75 inches long while migrating from cooler waters to warmer waters in the summer or doing the opposite trip in the fall.

Smart substitutions
Though flakier, cod and petrale sole are good substitutes for this firm and meaty fish.

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Tilapia

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Tilapia

Oreochromis spp., Saratherodon spp.

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Note
  • Mercury: < 0.20 ug/g
  • Selenium: 0.20 - 0.50 ug/g
  • Omega-3 fatty acid: < 2.50 mg/g

Tilapia is low in mercury and a good source of selenium. However, it's not a good source of omega-3 fatty acids.*

Other names for this fish include Nile tilapia, Mozambique tilapia, Blue tilapia, St. Peters fish.

Tilapia, a gray flatfish, originally comes from North Africa. This freshwater fish adapts well to a wide range of conditions and it's easy to farm.

The taste test
This flaky and mild tasting fish can easily replace cod or flounders in a recipe.

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Turbot

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Turbot

Balistes capriscus

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Note
  • Mercury: > 0.20 ug/g
  • Selenium: 0.20 - 0.50 ug/g
  • Omega-3 fatty acid: > 2.50 mg/g

Turbot has low mercury concentrations and good selenium concentrations. It is not particularly high in omega-3 fatty acids.*

Turbot's correct name is gray triggerfish. It's also called filefish and pig-faced.

This oval and flat fish has a green to blue-gray back and an orange-yellow belly. It is usually caught at 12 inches in rocky bottoms amongst a school, and sometimes while swimming on its own. It never weighs more than 12 lbs.

The taste test
The dense texture and mild flavour of this fish are very appreciated by many.

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Wahoo

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Wahoo

Acanthocybium solandri

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Note
  • Mercury: 0.20 - 0.50 ug/g
  • Selenium: 0.51 - 1.00 ug/g
  • Omega-3 fatty acid: > 10.00 mg/g

Wahoo typically has low-medium mercury concentrations. However, a wahoo weighing 44 lbs or more may have medium to high mercury concentrations. Wahoo is a very good source of selenium and can be an exceptional source omega-3 fatty acids at the right season.

Some people call it small wahoo lizard. Elsewhere, people also call it kingfish or queen fish.

This slender dark blue or green fish is usually caught when measuring between 39 and 66 inches long, but it can grow up to 98 inches. It usually swims alone, but it can also be found in small schools.

The taste test
This popular fish has a firm white flesh that gets dry when overcooked. Its delicate flavour pairs well with sauce.

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White Water Snapper

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White Water Snapper

Lutjanus synagris

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Note
  • Mercury: 0.20 - 0.50 ug/g
  • Selenium: 0.20 - 0.50 ug/g
  • Omega-3 fatty acid: < 2.50 mg/g

White water snapper has low-medium concentrations of mercury. It is a good source of selenium, but it is not particularly high in omega-3 fatty acids.

Other names for this fish include lane snapper, silk snapper and whitewater snapper.

This fish is typically 14 inches long and weighs less than 1 lb. In its deep-water phase, this fish is dark pink or red. It lightens up when entering its shallow-water phase. Once established, this fish stays at the same spot for the rest of its life.

The taste test
The delicate flavour and texture of this fish will please everyone.

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Yellowfin Tuna

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Yellowfin Tuna

Thunnus albacares

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Note
  • Mercury: 0.20 - 0.50 ug/g
  • Selenium: 0.51 -1.00 ug/g
  • Omega-3 fatty acid: < 2.50 mg/g

Yellowfin tuna has medium concentrations of mercury. It is a very good source of selenium, but not a particularly high source of omega-3 fatty acids.

This variety of tuna is also called Allison tuna and long fin tunny.

This torpedo-shaped tuna can weigh up to 880 lbs! It is recognizable by its yellow fins. This migratory fish like to travel in a group.

Smart substitutions
Wahoo or cod can be substituted for yellowfin tuna.

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Yellowtail Snapper

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Yellowtail Snapper

Ocyurus chrysurus

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Note
  • Mercury: 0.20 - 0.50 ug/g
  • Selenium: 0.20 - 0.50 ug/g
  • Omega-3 fatty acid: < 2.50 mg/g

The Yellowtail snapper has low to medium concentrations of mercury. It is a good source of selenium, but it's not particularly high in omega-3 fatty acids.

Yellowtail snapper is the most common name for this fish around the world.

This elongated silver or white fish has a bright yellow stripe running through its body. It can reach a maximum of 34 inches long. This common Caribbean fish is often observed in schools.

The taste test
People appreciate this tangy and fluffy fish pan seared or fried.