Tilapia
Tilapia is safe during pregnancy and one of the lowest-mercury fish you can eat, as long as it's cooked thoroughly.
Cross-checked against NHS guidance
Tilapia is a mild, farmed white fish and one of the most widely available low-mercury fish options, making it a good everyday choice during pregnancy. It sits firmly in the 'best choices' category used by food safety authorities because it's farmed rather than a large predatory species, so it doesn't accumulate mercury the way fish like swordfish or shark do. Tilapia should always be cooked thoroughly until it's opaque and flakes easily — never eaten raw or undercooked. Because most tilapia sold in UK and US supermarkets is farmed, quality and safety depend somewhat on the source; buying from a reputable supermarket or fishmonger is a reasonable safeguard. It's a good source of lean protein, vitamin B12, and selenium, with less of the beneficial omega-3 content of oily fish like salmon or mackerel.
What to be aware of
- Cook tilapia thoroughly until opaque and flaking — never eat it raw or undercooked.
- Buy from a reputable supermarket or fishmonger.
- Tilapia is low in mercury and doesn't count toward the two-portion oily fish limit, since it isn't an oily fish.
US guidance
The FDA lists tilapia among its 'best choices' for seafood during pregnancy due to its low mercury content, recommending 2-3 servings a week as part of a varied diet.