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Eat More Vermont Fish!

Everyone knows that fishing is a great way to enjoy the outdoors with family and friends. But don’t forget that eating the fish you catch is good for your health, good for the environment, and good for your taste buds!

Good for Your Brain
The health benefits of eating fish are well documented. Fish has long been known as brain food, and for good reason. The omega-3 fatty acids found in fish serve as essential building blocks for the human brain. Many studies have demonstrated the benefits of fish consumption by pregnant and breast-feeding mothers on the brain development of their babies.

Good for Your Heart
Omega-3s are also good for your heart. In a 2006 comprehensive review of relevant studies, Drs. Mozaffarian and Rimm found that one or two servings of fatty fish per week can reduce the chances of dying from heart disease by 36%. Also, fish is better for your heart than other meats because it is lower in saturated fats.

What about Mercury?
Some people are concerned about mercury in fish. The US Food and Drug Administration states that: “for most people, the risk from mercury by eating fish and shellfish is not a health concern” and “women and young children in particular should include fish or shellfish in their diets due to the many nutritional benefits." You can use the Vermont Department of Health’s Guidelines to plan your meals.

What about Pollution?
Some people mistakenly think that water pollution from leaky septic systems, sewage treatment plants, and farm runoff makes fish unsafe to eat. While these types of pollution do affect the water quality and the aquatic ecosystem, typically they do not make properly cooked fish unsafe or unpalatable for human consumption.

Go Green – Eat Fish
Eating Vermont fish is good for the environment. There is no better way to “eat local” fish than to catch your own. And, when you eat local you have the satisfaction of knowing fewer fossils fuels were burned in getting your meal to the table. Also, some fish you might buy at the grocery store come from sources that are not eco-friendly, but Vermont’s fisheries resources have been sustainably managed for decades.

A Tasty Meal
Finally, Vermont fish are tasty. What better way to end a pleasant day on the water with family and friends then to enjoy a delicious meal of fresh fish?

Eat more Vermont fish - healthy, local, and tasty!

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Boost Your Health with Omega-3s
The table below shows the grams of omega-3 fatty acids per 100 gm serving for some common fish and meats. The fish in bold italics are species that can be caught in Vermont.

Fish or Meat


Atlantic mackerel 2.5
Atlantic salmon, farmed 2.5
American shad 2.5
Fish roe (eggs) 2.4
Lake trout 2.0
Sockeye salmon, canned 1.7
Lake whitefish 1.5
Pink salmon, canned 1.2
Bluefish 0.8
Striped bass 0.8
Rainbow smelt 0.7
Rainbow trout 0.7
Bass, freshwater 0.7
Drum (sheepshead) 0.7
Brook trout 0.6
Brown bullhead 0.5
Channel catfish 0.5
Atlantic pollock 0.4
Carp 0.4
Cisco 0.4
White perch 0.4
Walleye 0.3
Yellow perch 0.3
Flounder 0.3
Tuna, canned light 0.3
Atlantic cod 0.2
Burbot (cusk) 0.2
Pumpkinseed sunfish 0.1
Haddock 0.1
Northern pike 0.1
Egg, chicken 0.1
Beef, grass fed 0.1
Chicken, breast with skin 0.0
Ham 0.0


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