Basa Fish
Basa (sometimes sold as river cobbler) is safe during pregnancy and low in mercury, as long as it's cooked thoroughly.
Cross-checked against NHS guidance
Basa — a mild white fish farmed in the Mekong Delta and often sold in UK supermarkets as 'river cobbler' — is safe to eat during pregnancy when fully cooked. It's a freshwater, farmed fish rather than a large predatory species, so its mercury content is low, similar to tilapia or cod. It should always be cooked thoroughly until opaque and flaking, never eaten raw. Because basa is widely imported and farmed, buying from a reputable supermarket or brand gives some reassurance about sourcing and food safety standards, though this is a general good practice for any fish rather than a basa-specific concern. It's a budget-friendly source of lean protein and is often used as a straightforward substitute for cod or haddock in recipes.
What to be aware of
- Cook basa thoroughly until opaque and flaking — never eat it raw or undercooked.
- Buy from a reputable supermarket or brand.
- Low in mercury and not an oily fish, so it doesn't count toward the two-portion oily fish limit.
US guidance
The FDA groups basa (often labelled 'swai' in the US) among lower-mercury farmed white fish suitable for regular consumption during pregnancy.