Pregnancy guidance, in plain English

Sea Bass (Branzino)

Sea bass — also known as branzino, particularly on Italian menus — is safe during pregnancy when thoroughly cooked, and it is low in mercury compared to larger predatory fish, so it doesn't count toward the two-portions-a-week oily fish limit.

Safe to eat

Sea bass — sold and served as branzino on many Italian and Mediterranean menus, referring to the same fish — is a safe and healthy fish to eat during pregnancy, provided it is cooked thoroughly — no raw or undercooked sea bass, including in dishes like ceviche or crudo, which should be avoided in the same way as sushi and other raw fish preparations. Sea bass is a white fish, relatively low on the food chain compared to large predatory species, so it carries considerably less mercury than fish like shark, swordfish, or marlin, and it does not fall under the 'oily fish' category that carries a two-portions-per-week limit due to pollutant accumulation (that limit applies to fish like salmon, mackerel, and trout). This means sea bass can be eaten more freely as part of the NHS-recommended two portions of fish per week. It is a good source of protein, vitamin B12, and selenium. As with all fish, buy from a reputable source, store properly refrigerated, and cook until the flesh is opaque and flakes easily.

What to be aware of

  • Cook sea bass thoroughly — avoid raw preparations like ceviche or crudo.
  • Low in mercury and not classed as oily fish, so it doesn't count toward the two-portion oily fish limit.
  • Counts toward the NHS-recommended two portions of fish per week.

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

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

Image needed

A crispy-skinned sea bass fillet on a plate with lemon wedges and parsley, overhead food photography, bright natural light

Pan-fried sea bass with lemon

A quick, simple way to cook sea bass fillets with crisp skin.

Ingredients

  • 2 sea bass fillets, skin on
  • 1 tbsp olive oil
  • Half a lemon
  • Salt and pepper
  • Fresh parsley, chopped

Method

  1. Pat the fillets dry and score the skin lightly.
  2. Season both sides with salt and pepper.
  3. Heat oil in a non-stick pan over medium-high heat.
  4. Place fillets skin-side down and press gently for 30 seconds.
  5. Cook for 3–4 minutes until skin is crisp, then flip and cook 1–2 minutes more until opaque throughout.
  6. Squeeze lemon over and finish with parsley.