Canned light tuna is in the “Best Choices” category and it is fine to eat 2 to 3 servings per week. If you are a vegetarian, you may want to consider adding a small amount of fish oil to your diet. Fish oil is a good source of omega-3 fatty acids, which are important for brain development and brain health. It is also a great way to reduce Eat up to 12 ounces (two average meals) a week of a variety of fish and shellfish that are lower in mercury. Shrimp, canned light tuna, salmon, pollock, and catfish are low-mercury fish. Albacore (“white”) tuna has more mercury than canned light tuna. So limit your intake of albacore tuna to once a week. You can find a table of various fish How Much Fish Should I Eat when Pregnant? The FDA recommends eating 8 to 12 ounces of fish low in mercury per week. This is about 2 - 3 servings of fish per week. Fish is High in Nutrients. Eating fish low in mercury provides important nutrients that can have a positive impact on growth and development as well as on general health. Many Americans do not eat adequate amounts of fish. However, the FDA recommends eating 8 to 12 ounces of fish low in mercury per week. That amounts to about 2 to 3 servings of fish per week, which can be eaten in place of other types of protein. Make sure to choose a variety of fish lower in mercury, such as salmon, tilapia, shrimp, tuna Advertisement. Fish low in mercury are shrimp, salmon, canned light tuna, pollock and catfish -- and a daily serving of these should be safe for most people, according to federal agencies. For How much salmon do I need for 4 adults? Provided that the time length you bake salmon fillet at 350 degrees is correct, usually, 1 person will eat about ⅓ to ½ pounds of salmon fillet. So if you’re serving salmon to 4 people, your safest bet is to buy 2 pounds of salmon fillet, 3 pounds for 6 people, and double that to 6 pounds for 12 people. She recommends two to four ounces of fish per week for good health. The FDA only recommends one 7-ounce helping per week of large fish, such as shark and swordfish. Officials advise no more than 14 ounces of seafood a week, or one serving per day, for seafood with lower levels of mercury. Since Omega-3 content in fish varies widely, it is notable that ocean farmed Atlantic salmon, at 1.9 grams per serving, and most species of wild salmon, provide more Omega-3 fatty acids than most other fish sources. For example, fresh yellowfin tuna provides 0.2 grams per serving, swordfish provides 0.6 grams per serving and flounder. Eat more fish, aiming for two to three servings a week. Both canned and fresh fish are fine. Substitute wine in moderation for other alcoholic beverages. Replace beer or liquors with wine — no more than two 5-ounce glasses per day for men, and one glass per day for women. Cut out sugary beverages. Replace soda and juices with water. Nor can they tell how much of each variety they can eat per week without consuming too much mercury. As EWG’s January 2014 report cautioned , not everyone who follows federal government dietary guidelines and eats two or three fish meals per week will achieve the intended health benefits: some people could consume too much mercury, and others fTRtc.