I scare easily.
Not just when my roommate sneaks up on me, or when the internet hints at a sriracha shortage — I mean the big, irrational fears that have followed me since childhood: exploding cell phones, microwave radiation, Toxic Shock Syndrome, turning orange from too many carrots, or getting a cramp and drowning after lunch. Those are the anxieties that once kept me awake, and they’re the reason I’ve always been wary of seafood and mercury.
Over time I’ve managed to outgrow a lot of the smaller fears, but two stuck: the fear of drowning after eating and the fear of mercury in fish. The latter is surprisingly common, so when Fishpeople invited me to take part in their #FearNoFish campaign, I jumped at the chance to learn more and share what I found.
I love seafood. I eat it often, prefer wild and sustainable choices when I can, and appreciate the nutrition it provides: lean protein, vitamins, minerals, and omega-3s that support heart and brain health. Still, worry about mercury is understandable — mercury is inflammatory and can harm the nervous system, and it’s a valid concern for pregnant or nursing women and young children.
fish consumption = mercury consumption = dangerous
That simple equation is misleading. After digging into mercury and sustainable seafood, here are a few practical facts to help you choose seafood with confidence.
1. Not all fish have the same mercury levels. Mercury accumulates up the food chain, so large predatory fish — swordfish, tilefish, orange roughy, and some tunas — tend to have higher levels. Choosing lower-mercury species regularly reduces exposure; keeping a reference guide handy is useful.
2. Farmed fish isn’t automatically safer. Farmed fish can have lower mercury but may contain higher levels of other contaminants and can be associated with environmental harms. Consider both contamination and sustainability when choosing fish.
3. You can enjoy higher-mercury fish in moderation. The occasional spicy tuna roll or swordfish steak is fine for most people if your overall seafood intake is varied. Pregnant or nursing people and those with autoimmune conditions should avoid high-mercury species.
4. Mercury poisoning from eating seafood is very rare. For most people, the health benefits of eating fish outweigh the risks. Making informed choices and varying species keeps exposure low while preserving the benefits.
Knowledge helps reduce anxiety, but if you want to simplify decision-making, companies like Fishpeople provide sustainably caught, individually portioned frozen fillets with low levels of mercury, PCBs, and other contaminants. Their wild Pacific rockfish, wild keta salmon, and wild albacore tuna are convenient options. Albacore tuna tends to have moderate mercury compared with ahi, which is why it’s a sensible choice for recipes like the Grilled Tuna Tostadas below.
These tostadas are crispy baked tortillas topped with creamy avocado, marinated grilled tuna, and a bright mango-black bean salsa. They’re easy, nutritious, and festive. If you prefer, swap tuna for salmon or a firm white fish like cod, which is lower in mercury. The recipe is simple: a citrus-spice marinade, a quick sear on a grill or pan, then flake and assemble. No kitchen disasters required.
If you’re short on time, use store-bought tostada shells or serve the fillings in warmed tortillas as soft tacos. Whether you’re easing back into seafood or already a fan, these tostadas offer a flavorful, worry-reduced way to enjoy fish — go forth and #FearNoFish!
To get you excited about eating more fish, Fishpeople provided a prize pack to share with readers. I’m a fan of their frozen single-portion fillets, and the wild albacore is my go-to for these tostadas.
Grilled Tuna Tostadas with Mango-Black Bean Salsa (Makes 8 tostadas / Serves 4)
Ingredients:
Zest of 1 lime
Juice of 1½ limes
2 tablespoons extra virgin olive oil, divided
½ teaspoon ground cumin
1 teaspoon chili powder
1 large garlic clove, grated or finely minced
1 package Fishpeople Wild Albacore Tuna, defrosted
8 small corn tortillas
Kosher salt
Freshly ground black pepper
For the Mango-Black Bean Salsa:
1 ripe (but still firm) mango, diced small
1 15-ounce can black beans, drained and rinsed
Juice of 1 lime
1 shallot, minced
¼ packed cup fresh cilantro leaves, finely chopped
Pinch of cayenne pepper (optional)
Kosher salt
For the Avocado Mash:
2 ripe avocados
Juice of ½ lime
Kosher salt
Freshly ground black pepper
For serving (optional): thinly sliced baby radishes, chopped cilantro, lime wedges
Instructions:
- Preheat the oven to 400°F.
- Make the mango-black bean salsa: combine salsa ingredients in a bowl, season with salt, and refrigerate until ready to use.
- Whisk lime zest and juice, cumin, chili powder, garlic, and 1 tablespoon olive oil. Place tuna in a sealed bag with the marinade and marinate at room temperature for 20 minutes, turning once halfway through.
- Brush tortillas with the remaining olive oil on both sides, place on a baking sheet, and sprinkle with kosher salt (optional: a dash of chili powder). Bake 6 minutes, flip, then bake another 5–8 minutes until crisp. Set aside.
- Make the avocado mash: scoop avocado into a bowl, add lime juice and a generous pinch of salt, and mash until mostly smooth. Season with black pepper and set aside.
- Preheat a lightly oiled grill or grill pan over medium heat. Pat the fish dry, season with salt and pepper, and cook 2½ minutes per side for medium-rare (cook longer if you prefer). Transfer to a cutting board and flake with a fork.
- Assemble: spread each tostada with avocado mash, top with flaked tuna and mango-black bean salsa, and garnish with cilantro and sliced radishes if desired. Serve with lime wedges.
Grilled Tuna Tostadas with Black Bean-Mango Salsa
Ingredients
- Zest of 1 lime
- Juice of 1½ limes
- 2 tablespoons extra virgin olive oil, divided
- ½ teaspoon ground cumin
- 1 teaspoon chili powder
- 1 large garlic clove, grated or finely minced
- 1 package Fishpeople Wild Albacore Tuna, defrosted
- 8 small corn tortillas
- Kosher salt and freshly ground black pepper
For the Mango-Black Bean Salsa:
- 1 ripe (but still firm) mango, diced
- 1 15-ounce can black beans, drained and rinsed
- Juice of 1 lime
- 1 shallot, minced
- ¼ packed cup fresh cilantro, finely chopped
- Pinch of cayenne (optional)
- Kosher salt
For the Avocado Mash:
- 2 ripe avocados
- Juice of ½ lime
- Kosher salt and freshly ground black pepper
For serving (optional):
- Thinly sliced baby radishes
- Freshly chopped cilantro
- Lime wedges
Instructions
- Preheat the oven to 400°F.
- Prepare the salsa by combining all salsa ingredients in a bowl, seasoning to taste, and refrigerating until use.
- Whisk lime zest and juice, cumin, chili powder, garlic, and 1 tablespoon olive oil. Marinate the tuna in this mixture for 20 minutes, turning once.
- Brush tortillas with olive oil, season with salt, and bake 6 minutes. Flip and bake 5–8 more minutes until crisp. Set aside.
- Make the avocado mash by mashing avocado with lime juice and salt, then season with black pepper. Set aside.
- Heat a lightly oiled grill or pan to medium. Pat the fish dry, season, and cook 2½ minutes per side for medium-rare. Flake with a fork.
- Assemble tostadas: spread avocado mash, add flaked tuna and salsa, garnish, and serve with lime wedges.
Notes
Nutrition
Nutrition information is an approximation.
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