Haddock
Haddock is safe to eat during pregnancy and low in mercury, making it one of the better everyday fish choices, cooked either fresh or smoked.
Haddock is a low-mercury white fish and a good source of protein, vitamin D, and iodine, all of which are useful during pregnancy. It's safe eaten fresh and cooked through — whether baked, grilled, or in a classic fish and chips — and counts towards the NHS recommendation of two portions of fish a week. Smoked haddock, commonly used in dishes like kedgeree or fish pie, is also safe as long as it has been properly smoked (hot-smoked) and cooked through as part of the dish, rather than eaten cold and unheated. As with all fish, avoid eating it raw.
What to be aware of
- Cook haddock thoroughly — avoid eating it raw or undercooked.
- Smoked haddock is safe when cooked into a hot dish such as kedgeree or fish pie.
- Buy from a reputable fishmonger or supermarket and store chilled until cooking.
- Haddock is low in mercury, so it doesn't carry the same portion restrictions as species like tuna or swordfish.
- Aim for two portions of fish a week as part of a varied diet, as recommended by the NHS.
NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/
US guidance
The FDA lists haddock among its 'best choices' low-mercury fish, recommending 2-3 servings a week.