Content

• Steps
• Method 1 of 3: Learn How to Identify Safe Fish Species
• Method 2 of 3: Eat fish in moderation
• Method 3 of 3: Cook fish appropriately
• Tips
• Warnings

Fish is generally a food that pregnant women are advised to avoid due to the risks of gastrointestinal diseases and high mercury content. If you love fish or do not want to take fish oil supplements to get your recommended daily intake of omega-3 fatty acid during pregnancy, follow these guidelines for safe fish consumption during pregnancy.

Steps

Method 1 of 3: Learn How to Identify Safe Fish Species

Some fish are more likely to contain dangerous levels of mercury than others. In addition, fresh fish must be properly stored so as not to spoil. As long as you know which fish to avoid, you can safely eat fish regularly during pregnancy.

1. 1 Avoid fish species with high levels of mercury. Marlin, Atlantic bighead, catfish, swordfish, bigeye and yellowfin tuna, king mackerel and sharks are fish that should be avoided during pregnancy due to their high mercury content.
2. 2 Avoid chilled smoked fish. Packages of smoked fish such as salmon, cod or tuna can cause listeria - a disease spreading through the digestive tract to which pregnant women are particularly susceptible - and should be avoided with preference for canned smoked seafood unless thoroughly cooked in a casserole or soup.
3. 3 Focus on the fish species with the lowest mercury levels. Anchovies, butterfish, catfish, flounder, haddock, herring, perch, pollock, salmon, sardines, European salt, tilapia, trout, white fish, and whiting are some of the safest types of fish for pregnant women. These types of fish are safe to consume twice a week at 170 g (6 ounces) for pregnant women. A can of canned tuna can be safely consumed every 3-5 days, and canned longfin tuna can be safely consumed every 9-12 days.
4. 4 Make sure to store your fish properly before purchasing. If the fish is not transported, stored and cleaned properly, it may contain chemicals or diseases that spread through the digestive tract, which could put you and your developing baby at risk of disease.
   • Buy only fresh, chilled fish or fish in fresh ice. The fish must be very cold to prevent spoilage and a drainage must be provided.
   • Make sure the fish's eyes are clear and slightly protruding. This indicates fresher fish.
   • Don't buy fish with a faded body. Green or yellow spots on the body may indicate that it has begun to deteriorate. Dry or darkened edges also indicate that the fish has been stored for too long and that it is no longer fresh.
   • Fresh fish meat should be firm and return to normal shape after pressing. The skin or scales on the fish fillets should be shiny and free of mucus. The gills should be bright red.
   • Frozen fish should not be purchased if the packaging is open or broken, or if ice crystals have formed on the fillet. The scales of frozen fish may be dull and the meat may not be as firm after defrosting, but it is generally safe to eat if the packaging has been secured.

Method 2 of 3: Eat fish in moderation

Virtually all seafood contains mercury, but provided you only consume it in moderation, you can safely eat fish during pregnancy.

1. 1 Limit your intake of low-mercury fish to no more than 340 grams (12 ounces) per week. Check package labels for fresh fish, frozen fish, or canned fish to determine grams. If you are eating in a restaurant, ask the waiter to find out how many grams of fish are in the dish before eating all the fillets.
2. 2 Limit your intake of moderately mercury fish to no more than 3 170 g (6 oz) servings per month. Fish with medium mercury content: Chilean sea bass, sea bass, cod, mahi mahi, anglerfish and snapper.
3. 3 Pay special attention to the composition of the food, which may not include fish. Some recipes may contain fish without specifying it. Ask about ingredients in egg salads or pasta dishes, ethnic foods like empanada or sushi, side dishes like caviar, spreads like cream cheese with smoked salmon, seafood imitation products, and other foods you you will not be able to recognize immediately.

Method 3 of 3: Cook fish appropriately

If the fish is left uncooled for too long, harmful impurities can develop in the fish, which can cause serious illness in pregnant women. Undercooked or raw fish can also be a source of gastrointestinal diseases that can affect pregnant women more than others. The dangers of poorly cooked fish can be avoided by thoroughly cooking and following safety precautions during preparation.

1. 1 Thaw fish in the refrigerator. If you have frozen fish, do not defrost it by leaving it on the table. Instead, place the fish under cold water until it's thawed or refrigerate overnight.
2. 2 Do not eat fish with a strong odor. Fish with a strong fishy, ​​sour or ammonia odor should not be eaten. Cook fish if it smells mild and fresh.
3. 3 Cook all seafood thoroughly. Do not eat fish product that has not been thoroughly cooked.
   • Most seafood must be cooked at 80 degrees Celsius (145 degrees Fahrenheit). If you don't have a food thermometer, cook the fish until the meat is cloudy and peels off easily with a fork in several places on the fillet.
4. 4 Do not reuse dirty dishes. If you are cooking fish that has been raw, do not use utensils, plates, or serving bowls to eat the fish after cooking. Use clean utensils and plates to serve cooked fish.

Tips

• Fish is a major source of important nutrients that should not be avoided during pregnancy. The key to avoiding disease or high levels of mercury is proper storage, preparation of fish, and moderate consumption.

Warnings

• If you are not sure about the reliability of fish products or you do not know what type of fish a dish contains, refrain from eating it.
• If you feel unwell for a few days after consuming any type of seafood, contact your doctor immediately.