can I eat cooked fish?
Cooked fish is not just safe during pregnancy — it's actively encouraged. Aim for two portions a week, including one of oily fish like salmon or sardines, while keeping oily fish to no more than two portions weekly.
why it matters
Fish provides protein, vitamin D and omega-3 fatty acids that support your baby's brain and eye development. The oily fish cap exists because these fish can carry small amounts of pollutants; the two-portion balance keeps benefits high and exposure low.
how to have it safely
Cook fish until it's opaque and flakes easily. Salmon, cod, haddock, sardines, trout, plaice and pollock are all excellent, low-mercury choices.
worth knowing
- UK (NHS): 2 portions of fish a week, at least 1 oily — but no more than 2 oily portions.
- US (FDA): 2–3 servings (8–12 oz) a week from the 'best choices' list.
- Avoid high-mercury species regardless of cooking: swordfish, shark, marlin.
- Tinned salmon and sardines are convenient, safe, and count toward your oily fish portions.
common questions
How much fish should I eat per week while pregnant?
About two portions a week, one of them oily (like salmon or sardines). Don't exceed two portions of oily fish weekly, and steer around high-mercury species like swordfish.
Why is oily fish limited to two portions?
Oily fish can contain traces of pollutants such as dioxins that build up over time. Two portions a week keeps the omega-3 benefits while keeping exposure well within safe levels.
also in fish & seafood
Aligned with guidance from the NHS, FDA and WHO. This is general information, not personal medical advice — check with your midwife or doctor about your own situation. How we write.