Pregnancy food guidance, in plain English

Salmon

Cooked salmon is safe and nutritious during pregnancy. Limit to two portions of oily fish per week. Avoid raw salmon (e.g., sushi).

Safe to eat
Salmon

Salmon is an oily fish rich in omega-3 fatty acids, which are important for your baby's brain and eye development. Cooked salmon is safe throughout pregnancy and actively encouraged as part of a healthy pregnancy diet. The NHS advises that pregnant women can eat up to two portions of oily fish per week — this includes salmon, trout, mackerel, and herring. Raw salmon, such as in sushi or sashimi, should be avoided due to the risk of harmful bacteria and parasites. Smoked salmon is considered safe by the NHS, though some women prefer to limit it or heat it through due to a small Listeria risk.

What to be aware of

  • Limit oily fish (including salmon) to a maximum of two portions per week.
  • Avoid raw salmon — no sushi, sashimi, or salmon tartare.
  • Smoked salmon is considered safe by the NHS, but heating it through gives extra reassurance.
  • Ensure cooked salmon is opaque throughout and flakes easily.

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

US guidance

The FDA recommends that pregnant women eat 2–3 servings of low-mercury fish per week. Salmon is on the FDA's 'best choices' list. Raw salmon should be avoided, consistent with NHS guidance.

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

Baked salmon with lemon and dill

Baked salmon with lemon and dill

A simple, healthy baked salmon fillet — cooked all the way through and full of omega-3.

Pregnancy tip: Baking at 200°C for 15–20 minutes ensures the salmon is fully cooked. The flesh should be opaque and flake easily with a fork.

Ingredients

  • 2 salmon fillets
  • 1 lemon, sliced
  • Fresh or dried dill
  • 1 tbsp olive oil
  • Salt and pepper

Method

  1. Preheat oven to 200°C (180°C fan).
  2. Place salmon fillets on a lined baking tray.
  3. Drizzle with olive oil and season with salt, pepper, and dill.
  4. Lay lemon slices on top.
  5. Bake for 15–20 minutes until the flesh is opaque and flakes easily.
  6. Serve with new potatoes and steamed vegetables.
Salmon fishcakes

Salmon fishcakes

Homemade fishcakes using well-cooked salmon — a great way to enjoy oily fish during pregnancy.

Pregnancy tip: The salmon is fully cooked before being mixed into the patties, then pan-fried — making this thoroughly safe and very satisfying.

Ingredients

  • 2 salmon fillets, cooked and flaked
  • 400g mashed potato
  • 2 spring onions, finely chopped
  • Zest of 1 lemon
  • 1 tbsp capers (optional)
  • 2 tbsp plain flour
  • 1 egg, beaten
  • Breadcrumbs for coating
  • Oil for frying

Method

  1. Mix the flaked salmon with mashed potato, spring onions, lemon zest, and capers.
  2. Shape into 4 patties and dust with flour.
  3. Dip in beaten egg, then coat in breadcrumbs.
  4. Fry in a little oil over medium heat for 3–4 minutes each side until golden.
  5. Serve with a dressed green salad and lemon wedges.