Cod & White Fish

Cod and other white fish — haddock, plaice, sole, pollock, and sea bass — are safe and nutritious throughout pregnancy with no portion limits.

Safe to eat

White fish is one of the safest and most versatile fish to eat during pregnancy, with no restriction on how much you can eat. Cod, haddock, plaice, sole, pollock, coley, and sea bass are all low in mercury, low in fat, and high in protein. The NHS and most health authorities place no limit on the consumption of white fish during pregnancy, making it an ideal protein source. White fish provides high-quality protein, iodine (crucial for thyroid function and your baby's brain development), vitamin B12, and selenium. Unlike oily fish, white fish does not accumulate significant levels of environmental pollutants, which is why it carries no weekly portion limit. The only requirement is that it must be cooked thoroughly — it should be completely opaque and flake easily when pressed. Smoked white fish such as smoked haddock and smoked cod are also safe, as they are typically hot-smoked or used in thoroughly cooked dishes.

What to be aware of

Cook white fish thoroughly until completely opaque and flaking — no raw or translucent flesh.
White fish carries no weekly portion limit in pregnancy, unlike oily fish.
Avoid raw white fish (e.g. ceviche, tiradito) — see the sushi article for raw fish guidance.
If buying from a fishmonger or fish counter, ensure it smells fresh and has been stored on ice.

NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/

US guidance

FDA guidance is consistent — white fish such as cod, haddock, and pollock are among the 'best choices' for pregnant women due to their low mercury content, with up to 2–3 servings per week encouraged.

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

Baked cod with lemon, capers, and butter

A simple, restaurant-quality dish ready in 20 minutes — high in protein and iodine, with no raw fish concerns.

Pregnancy tip: The fish is done when it flakes easily with a fork and is completely opaque throughout. Overcooking dries it out — check at 12 minutes.

Ingredients

2 cod fillets (around 150g each)
2 tbsp butter
2 tbsp capers
Juice and zest of 1 lemon
2 cloves garlic, crushed
Fresh parsley, chopped
Salt and pepper
New potatoes or green beans to serve

Method

Preheat oven to 200°C (180°C fan).
Place cod fillets in a baking dish, season with salt and pepper.
Mix butter, capers, lemon juice, zest, and garlic, then dot over the fish.
Bake for 12–15 minutes until the fish is completely opaque and flakes easily.
Scatter with fresh parsley and serve with new potatoes or green beans.