White fish is a lean, low-mercury seafood option that provides protein and omega-3 fats, including DHA, important for your baby's development. It's a safe and versatile choice when cooked thoroughly.
Why it's good in pregnancy
White fish offers easily digestible protein to support your baby's growth along with DHA and omega-3 fats that contribute to brain and eye development. Because it's typically low in mercury, it can be enjoyed more regularly than higher-mercury fish, while also providing zinc and B vitamins for immune health and energy metabolism.
Key nutrients
DHADHA supports your baby's brain and eye development, particularly in the later stages of pregnancy.
ProteinProtein provides essential building blocks for your baby's tissues and organs.
Omega-3Omega-3 fats support healthy fetal brain development.
ZincZinc supports immune function and cell growth.
B VitaminsB vitamins help support energy metabolism and nervous system health.
Serving ideas
Baked white fish fillet with herbs
Steamed white fish with steamed vegetables
Pan-seared white fish cooked through, served over rice
White fish stew or chowder cooked thoroughly
Grilled white fish tacos with cooked fish
Safety
Cook thoroughly; low-mercury choice.
Choose fresh white fish from a trusted source, keep it well chilled, and use it within a day or two or freeze it for later. Always cook white fish thoroughly until it flakes easily and is opaque throughout, avoiding raw or undercooked preparations like sushi or ceviche during pregnancy. Store any leftovers in the refrigerator promptly and reheat until steaming hot before eating.
Common questions
Is white fish low in mercury?Yes, most white fish varieties are considered low-mercury choices, making them suitable for regular consumption during pregnancy.
Can I eat white fish sushi while pregnant?It's best to avoid raw fish preparations like sushi and choose cooked white fish instead.
How often can I eat white fish during pregnancy?As a low-mercury fish, white fish can be part of a regular, varied seafood intake; your healthcare provider can advise on specific weekly amounts.
Did you know?
White fish gets its name from its pale flesh and mild flavor, and includes varieties like cod, haddock, and tilapia.
Because it's low in mercury, white fish is often recommended as a safer alternative to larger predatory fish during pregnancy.
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