Black Cod
Black cod (sablefish) is safe during pregnancy and low in mercury, despite the name it isn't part of the cod family at all.
Cross-checked against NHS guidance
Black cod — also called sablefish, and not actually related to true cod despite the name — is a rich, buttery fish popular in Japanese and Pacific Northwest cooking, often served miso-glazed. It's safe to eat during pregnancy when thoroughly cooked, and sits among the lower-mercury fish choices, similar to salmon or trout. Because it's a fattier fish, it carries more of the beneficial omega-3 profile of oily fish, which means — unlike true cod — it does count toward the NHS-recommended two-portions-a-week limit for oily fish, in the same way as salmon or mackerel. As with all fish, it should be cooked until opaque and flaking, never served raw, and bought from a reputable fishmonger or supermarket.
What to be aware of
- Cook black cod thoroughly until opaque and flaking — never eat it raw.
- Unlike true cod, black cod is an oily fish and counts toward the two-portions-a-week oily fish limit.
- Buy from a reputable fishmonger or supermarket.
US guidance
The FDA lists sablefish (black cod) among its 'best choices' for seafood during pregnancy due to its low mercury level.