Crisp days, chilly nights, family gathering for festive meals in Fayetteville AR - it's a great time to serve seafood! It's a healthy choice, since fish is low in fat and calories and cholesterol but high in protein and other nutrients. There's such a great variety of seafood, too, with so many possible preparations that it will stay interesting throughout the season.

More about seafood in Fayetteville AR

But many of us are nervous now about serving fish. You're thinking about a hearty fish stew or a delicate dish of spaghetti in white clam sauce - and then you remember reading something about mercury in fish. Dr. Myshka wants you to know that you don't have to worry about serving fish. Just pay attention to how you shop.

First, let's get clear on what toxins can turn up in our fish and how they get there. Fish live in water, and when there are pollutants in the water, toxins can accumulate in the bodies of the fish that live there. Some of the toxins that have shown up in fish:

• Mercury is a poison; the saying "mad as a hatter" came about when hatmakers in the 18th and 19th centuries absorbed mercury, which was used in the trade in those days, through their skins. This could lead to brain damage. It still can, if we eat fish that has absorbed mercury through its skin. We also now know that mercury, especially in the form of methyl mercury, which is formed by water-borne microorganisms, can cause cancer.
• PCBs are synthetic mixtures that are oily or waxy. They don't mix with water (there's another old saying - "like oil and water"), so they don't spread or settle or break down easily. They build up in the fat deposits of fish over time. PCBs can cause developmental problems for babies and young children, and they may also affect the liver, the immune system, and brain functioning. This is especially important for pregnant women.

In general, choose wild fish over farm-raised fish, remove fat and skin before cooking or eating, and avoid frying whole fish - you can seal in contaminants that way, while grilling or broiling the fish lets the fat drain away. The fat deposits are the part of the fish that collects the toxins. Choose smaller, younger, leaner fish for safety's sake.

Here are some fish to avoid:

• bluefish
• striped bass
• eel
• seatrout
• weakfish
• mackerel
• marlin
• swordfish
• shark

Enjoy trout, snapper, wild salmon, sea bass, sole, albacore tuna, and tilapia, among many other varieties of fish not listed above.