How much white fish should I eat?
White fish include cod, haddock, plaice, pollack, coley, dover sole, dab, flounder, red mullet and gurnard.
You can safely eat as many portions of white fish per week as you like, except for the following, which may contain similar levels of certain pollutants as oily fish:
- sea bream
- sea bass
- turbot
- halibut
- rock salmon (also known as dogfish, flake, huss, rigg or rock eel)
Anyone who regularly eats a lot of fish should avoid eating these five fish, and brown meat from crabs, too often.
Even though shark and marlin are white fish, there is separate advice about how much of them you should eat:
- Children, pregnant women and women who are trying to get pregnant should not eat shark or marlin. This is because they contain more mercury than other fish.
- Other adults should have no more than one portion of shark or marlin per week.
Many shark and marlin species are endangered, so we should avoid eating these fish to help stop these species becoming extinct. See the sustainable fish and shellfish section below for more information.
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