3 fish that every pregnant woman should avoid (and which ones she can eat)

Excessive consumption of fish during pregnancy can be harmful to your health because of the high concentration of mercury found in your meat. The mercury ingested by the mother through feeding passes through the placenta to the baby and this can impair the baby's neurological development, so it is especially recommended for women to avoid overeating fish, such as:

  • Tuna fish;
  • Dogfish;
  • Swordfish.

These 3 are not recommended because they are fish that tend to have a lot of mercury in the meat. However, it is not prohibited for pregnant women to eat fish, but it is necessary to be careful with consumption in large quantities.

Eating fish can even help to have a healthy pregnancy, as most contain omega 3, iodine, phosphorus and proteins, with the consumption of fish being recommended 2 to 3 times a week, but avoiding mainly fatty fish that eat other smaller fish as a power source.

Can pregnant woman eat raw fish?

Raw fish in pregnancy should be avoided, as well as seafood, as these foods can contain bacteria and viruses and, therefore, cause food poisoning more easily. Thus, it is recommended to consume fish and seafood during pregnancy only when cooked because when cooked, the possibility of causing intoxication is reduced.

If the pregnant woman likes sushi or rare fish dishes, the ideal is to wait a little until the baby is born and, until then, prefer well-done fish.

Fish most suitable for pregnancy

Some fish most suitable for consumption during pregnancy are:

  • Salmon;
  • Sardine;
  • Sole;
  • Herring;
  • Hake.

These fish should be eaten 2 to 3 times a week, preferably grilled or roasted. They are great sources of phosphorus, protein and omega 3, which is a good type of fat for the body that helps in the child's neurological development process. See what are the benefits of omega 3.

Grilled fish recipe

Grilled fish is a great option for lunch or dinner and can be accompanied by a carbohydrate source, such as brown rice, and a salad with vegetables.


  • 1 serving of sole
  • Olive oil
  • Lemon
  • Salt to taste

Preparation mode

You should put a drizzle of oil in the frying pan and wait for it to warm up before placing the fish, already seasoned with lemon and a little salt. Wait for about 5 minutes and turn the fish over to grill the other side. After grilling on both sides, it can be eaten.