Trout

Trout is safe during pregnancy and is one of the best fish for omega-3 fatty acids. It counts towards the two-portion oily fish limit per week.

Safe to eat

Trout — including rainbow trout, brown trout, and sea trout — is safe to eat throughout pregnancy when cooked thoroughly. It is classified as an oily fish and is an excellent source of omega-3 fatty acids (DHA and EPA), which are important for your baby's brain and eye development. Trout is also lower in mercury than many other oily fish, making it a particularly good choice during pregnancy. It provides high-quality protein, vitamin D, vitamin B12, iodine, and selenium. Farmed rainbow trout is the most widely available variety in UK supermarkets and fish counters, and is safe in pregnancy. Smoked trout is also safe — it is typically hot-smoked (meaning it has been cooked through) rather than cold-smoked. As with all oily fish during pregnancy, the NHS recommends no more than two portions per week in total across all oily fish varieties.

What to be aware of

Trout counts toward the two-portion weekly oily fish limit — track intake across all oily fish (salmon, sardines, mackerel, trout).
Cook fresh trout thoroughly — it should be opaque throughout and flake easily.
Smoked trout is generally hot-smoked and safe — check the label or ask if unsure.
Avoid raw trout (e.g. in sashimi or cured preparations).

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

US guidance

FDA guidance lists trout (farmed) as a 'best choice' fish during pregnancy due to its low mercury content and high omega-3 levels.

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

Pan-fried trout with almonds and capers

A restaurant-quality trout dish ready in 15 minutes — rich in omega-3 and thoroughly cooked.

Pregnancy tip: Cooking skin-side down for most of the time gives you crispy skin and gently steams the flesh. Press the fillet flat against the pan for the first minute to prevent curling.

Ingredients

2 rainbow trout fillets
A handful of flaked almonds
1 tbsp capers
2 tbsp butter
Juice of half a lemon
Fresh parsley, chopped
Salt and pepper
1 tbsp olive oil

Method

Season trout fillets with salt and pepper.
Heat olive oil in a pan over medium-high heat.
Place fillets skin-side down and cook for 4–5 minutes, pressing flat. The fish should be opaque more than halfway up.
Flip and cook for a further 1–2 minutes until fully opaque throughout.
Remove fish and keep warm. In the same pan, toast almonds until golden.
Add butter, capers, and lemon juice — swirl to combine.
Pour over the trout and scatter with parsley.