Damon Mcknight
Seafood is generally considered a safe and healthy food option, but it is important to be aware of potential risks. Each year, some Australians are affected—and even hospitalized—by illnesses such as bacterial infections, fish parasites, scombroid poisoning, and ciguatera poisoning from their own catch. To ensure the seafood you eat is safe, it is important to heed warnings from local authorities about any pollution risks in the waters where you are fishing or gathering shellfish or crustaceans. It is also recommended to chill fish with ice as soon as possible after capture, particularly large, fast-swimming predators like tuna, mackerel, and marlin. Additionally, always gut the fish as soon as it is caught, and either freeze or cook it thoroughly to kill any parasites. In terms of sustainability, over 85% of seafood caught in Australia is considered sustainable, and guides are available from organizations like the Marine Stewardship Council (MSC) and the Aquaculture Stewardship Council (ASC) to help consumers make informed choices.
Characteristics and values of safe-to-eat fish in Australia
| Characteristics | Values |
|---|---|
| Fish with low mercury levels | Salmon, Sardines, Tuna, Gemfish, Blue-eye trevalla, Blue mackerel, Oysters, Arrow squid, Barramundi, Bream, Flathead, Scallops, Mussels |
| Fish with high omega-3 fatty acids | Salmon, Sardines, Tuna, Gemfish, Blue-eye trevalla, Blue mackerel, Oysters, Arrow squid, Barramundi, Bream, Flathead, Scallops, Mussels |
| Fish to avoid due to high mercury levels | Swordfish, Marlin, Shark, Flake, Some species of Tuna |
| Fish to limit in diet if pregnant | Shark, Marlin, Swordfish |
| Fish to avoid due to sustainability concerns | Flake, Tuna, Swordfish, Dory |
| Fish with healthier population numbers | Australian Salmon, Whiting, Mullet, Flathead |
| Safe fishing practices | Be aware of pollution risks, including chemical contamination and shellfish toxins; chill fish with ice immediately after capture; gut the fish and freeze or cook to 63°C to kill parasites |
| Nutritious and sustainable fish options | Mackerel, Sardines, Bream |
| Fish with high omega-3 content | Salmon, Trout |
| Fish with good eating qualities | Flathead, Coral Trout, Barramundi, Baldchin Groper, Tripletails, Golden Snapper, Black Jew, Threadfin Salmon, Red Emperor, Dusky Flathead, WA Jewfish, Pearl Perch, King George Whiting, Sand Whiting, Snapper, Tasmanian Trumpeter, Black Sole, Silver Dory, Mirror Dory |
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What You'll Learn
Fish to avoid due to high mercury levels
Fish is an important part of a healthy diet, offering high protein and low calories, as well as selenium, which helps prevent DNA damage from chemicals and radiation. However, it is important to be aware of the mercury levels in fish, as consuming fish with high mercury levels can be harmful.
Mercury levels differ from one species of fish to another, and factors such as the type of fish, size, location, habitat, diet, and age can influence these levels. Predatory fish that are large and at the top of the food chain tend to have higher mercury levels.
In general, it is recommended that fish with high mercury levels be avoided by pregnant women, those planning pregnancy, breastfeeding women, and young children. Unborn babies are at an increased risk from mercury, as it can be passed on through the placenta and breast milk, potentially affecting the baby's developing nervous system. Research has shown that mothers who consumed significant amounts of fish with high mercury levels during pregnancy had children with impaired brain development.
While mercury in fish is not a significant health concern for most healthy adults when consumed as part of a normal diet, it is still recommended that adults avoid eating fish with high mercury levels more than once a week.
Fish known to contain higher levels of mercury include:
- Shark
- Marlin
- Tuna
- Mackerel
- Skipjack
- Bonito
- Large carp
- Catfish
- Trout
- Perch
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Fish to eat with high omega-3 content
Seafood is generally a safe and healthy food option, but it is important to be aware of potential risks such as bacterial infections, fish parasites, and poisoning from toxins. To ensure the safety of your fish, it is recommended to follow food safety guidelines and be mindful of local warnings regarding water pollution.
When it comes to fish with high omega-3 content in Australia, there are several species that stand out:
- Salmon: Salmon is widely known for its high omega-3 fatty acid content. It is also a rich source of high-quality protein, vitamin D, selenium, and B vitamins. Both wild-caught and farmed salmon are available in Australia, with the latter being considered more nutritious.
- Sardines: These small oily fish pack a powerful nutritional punch. They are an excellent source of omega-3 fatty acids, vitamin B12, vitamin D, and selenium. Sardines are often eaten as appetizers, snacks, or delicacies and are considered one of the most nutritious and sustainable seafood options.
- Mackerel: Mackerel is another nutrient-rich fish, providing high levels of vitamin B12, selenium, and omega-3 fatty acids. It is a versatile fish that can be prepared in various ways and is commonly smoked or eaten as whole fillets.
- Trout: Trout is a farmed fish with high omega-3 content, similar to salmon. It is considered a nutritious option and is moderately sustainable.
- Herring: Herring is a medium-sized oily fish that is often cold-smoked, pickled, or precooked. It is a good source of selenium and vitamin B12, in addition to providing a decent amount of omega-3 fatty acids.
In addition to these omega-3-rich fish, other seafood options in Australia with varying levels of omega-3 include flathead, coral trout, red emperor, threadfin salmon, Tassie trumpeter, and mangrove jacks. It is worth noting that while sustainability is an important consideration when choosing seafood, it is complex and challenging to quantify due to the contribution of the fishing industry to global emissions.
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Safe fishing locations and sustainability
Seafood is generally safe to eat, but it is important to be aware of potential risks. Each year, some Australians are affected—and even hospitalised—by illnesses such as bacterial infections, fish parasites, scombroid poisoning, and ciguatera poisoning from their catch. To ensure your catch is safe to eat, follow these tips: stay informed about any pollution risks in the waters where you fish, chill your catch with ice as soon as possible, gut the fish as soon as it is caught, and freeze or cook it thoroughly to kill any parasites.
When it comes to safe fishing locations in Australia, there are plenty of options to choose from. With thousands of kilometres of coastline, countless lakes, and fish-filled rivers, Australia is unmatched in the abundance and variety of its fish species. Here are some top spots for fishing in Australia:
- Port Lincoln in South Australia's Boston Bay is often referred to as the Seafood Capital of Australia. Bluefin tuna is the signature species here, and you can fish for it from December through May. You can also find Bronze Whaler Sharks and Kingfish in the summer, and Nannygai, Gummy Sharks, Yellowfin Whiting, Snapper, and Garfish year-round. Crabs and Lobsters are typically caught in the summer and early autumn.
- Exmouth is home to the Ningaloo Reef, which boasts over 500 species of fish and 200 species of coral. From April to July, you can swim with the gentle Whale Sharks that visit the reef each year. If you're visiting from August to November, you can try to spot a Humpback Whale.
- South Australia offers many popular holiday destinations that double as great fishing spots. Brighton, known as Adelaide's best metropolitan fishing jetty, is a top spot for squid, blue swimmer crabs, and King George whiting. Long Beach, just north of Kingston South-East, is a prime surf fishing destination that hosts the annual Kingston SE Surf Fishing Contest.
- Port MacDonnell in South Australia is known for its rock lobsters and southern bluefin tuna. You can fish for tuna with local charters from February to September and for lobster from October to May. Streaky Bay, another fishing spot in South Australia, offers crabbing, snook fishing, and oyster farming experiences.
To ensure the sustainability of Australia's marine ecosystems, it is important to make informed choices when consuming seafood. GoodFish: Australia's Sustainable Seafood Guide is a helpful resource for consumers, providing guidance on making sustainable seafood choices. With more than three-quarters of global fish stocks over-exploited or fished to their limit, it is crucial to tread lightly and choose seafood that supports the long-term health of our oceans.
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Safe handling and preparation of fish
Seafood is generally safe to eat in Australia due to strict regulations and testing. However, it is important to handle seafood safely to avoid foodborne illnesses or food poisoning. Here are some tips for the safe handling and preparation of fish:
Purchasing Seafood
When purchasing seafood, only buy from reputable and licensed retailers to ensure the seafood has been handled and stored correctly. Take a cooler bag or Esky to the store and ask the fishmonger to pack the seafood with ice. It is recommended to buy seafood last and to put it in the fridge or freezer as soon as you get home. When buying whole fish, look for bright pink-red and firm gills, and bright flesh. For sushi, ensure the raw fish is sashimi-grade, very fresh, and of the highest quality. Whole prawns should have firmly attached heads and tight, shiny shells. Opened oysters should look wet and smell of the fresh sea, while unopened oysters and mussels should have closed shells that close when tapped. Avoid seafood with a strong 'fishy' odour.
Storing Seafood
Store seafood in the refrigerator or freezer within two hours of buying it, or one hour if it has been exposed to high temperatures. If you plan to use the seafood within two days, store it in a clean refrigerator at 40°F (4°C) or below. Otherwise, wrap it tightly and store it in the freezer. Store prawns in an airtight container, covered tightly, and away from other food in the coldest part of the fridge. Keep oysters in the fridge below 5°C and consume within 24 hours of opening.
Preparing Seafood
Wash and dry your hands thoroughly before and after handling raw seafood. Ensure kitchen utensils, countertops, and cutting boards are also clean and dry. When preparing raw seafood, take steps to avoid cross-contamination with cooked or ready-to-eat foods. Use separate utensils and surfaces, or wash them with soap and hot water before reusing. For added protection, use kitchen sanitizers or a bleach solution on surfaces that have come into contact with raw seafood.
Cooking Seafood
Cook all seafood thoroughly. Do not eat shellfish that do not open during cooking. Fish fillets can be cooked to around 69°C or until the flesh flakes easily. Cooking seafood kills most bacteria and viruses, but it may not remove all toxins and chemical pollutants, so it is important to only harvest seafood from safe waters and follow safe handling and storage practices.
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Fish to avoid due to chemical contamination
Fish is a great source of protein, vitamins, minerals, and omega-3 fatty acids, which are beneficial for heart and brain health. However, due to various environmental factors, some fish may be contaminated with chemicals, making them unsafe for consumption. Here are some types of fish that should be avoided due to chemical contamination:
Eel
Eel is slow-growing and has been overfished globally, leading to a decline in its populations. Additionally, eels tend to absorb and store high levels of harmful chemicals and contaminants, such as polychlorinated biphenyls (PCBs) and flame retardants. As a result, the Monterey Bay Aquarium's Seafood Watch guide lists eel as a fish to "avoid."
Larger, Older Fish
Larger and older fish tend to accumulate more contaminants than smaller, younger fish due to the process of bioaccumulation. This means that they have had more time to build up higher levels of toxins in their bodies. It is recommended to consume smaller, younger fish to reduce the potential intake of contaminants.
Fish from Contaminated Waters
Fish that inhabit waters contaminated by industrial and municipal discharges, agricultural practices, stormwater runoff, or other sources of chemical pollution are likely to have higher levels of toxins. It is important to follow local advisories and warnings about pollution risks in the waters where you fish or gather shellfish or crustaceans.
High-Mercury Fish
Mercury is a significant contaminant in fish, and it can have detrimental effects on human health, especially for women who are pregnant or planning to become pregnant, nursing mothers, and young children. Fish that are known to have high mercury levels include large oceanic fish like shark, tuna, and marlin. It is advisable to follow mercury advisories and choose fish with lower mercury levels, such as salmon or sardines.
By avoiding fish from contaminated sources, opting for smaller, younger fish, and being mindful of mercury levels, you can minimise your exposure to chemical contaminants and safely enjoy the nutritional benefits that fish has to offer.
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Frequently asked questions
Some fish that are considered safe to eat in Australia include Australian salmon, whiting, mullet, flathead, barramundi, bream, and flathead. It is important to note that while these fish are generally safe to consume, it is always advisable to follow local guidelines and stay informed about any pollution risks or contamination issues that may impact the safety of fish in a particular region.
It is recommended to avoid consuming endangered, vulnerable, and heavily fished species, such as flake (shark), tuna, swordfish, and dory. These fish may have higher levels of mercury or other contaminants, so it is best to limit their consumption or opt for alternative options.
To minimize the risk of foodborne illnesses, it is essential to follow safe handling and preparation practices. This includes being aware of any local warnings regarding water pollution or contamination and ensuring that the fish is properly chilled, gutted, and cooked to the appropriate temperature to kill any potential parasites. Additionally, it is important to consider the mercury levels in different types of fish, especially for vulnerable groups such as pregnant women and young children.
