Best Fish to Eat During Pregnancy
Which fish to actively choose during pregnancy for the best nutrition — not just which ones to avoid. A practical shortlist and why each one makes the cut.
Most pregnancy fish guidance focuses on what to avoid — and that matters, but it’s only half the picture. Fish is genuinely one of the best food groups for pregnancy nutrition, and knowing which ones to actively reach for makes the two-portions-a-week target easier to hit with foods you’ll actually enjoy.
Salmon
Salmon is the standout choice — it’s an oily fish rich in omega-3 (DHA in particular), which supports your baby’s brain and eye development, and it’s low enough in environmental pollutants to fit comfortably within the one-oily-fish-portion-a-week guidance. Fresh, tinned, and hot-smoked salmon are all safe; cold-smoked salmon needs cooking first, the same as other cold-smoked fish.
Sardines and Mackerel
Both are oily fish with an excellent omega-3 profile, often overlooked in favour of salmon simply because they’re less commonly cooked at home. Tinned sardines and mackerel are inexpensive, widely available, and need no preparation beyond opening the tin — a genuinely easy way to hit your oily fish portion.
White Fish: Cod, Haddock, and Plaice
For protein without the oily-fish portion limit, white fish is the easiest category to eat freely. Cod, haddock, plaice, and pollock are all low in mercury and carry no weekly limit, making them a reliable everyday choice alongside the oily fish you’re specifically trying to include.
Trout
Trout sits alongside salmon as a readily available, mild-flavoured oily fish — a good option if you’re looking to vary your oily fish choices rather than eating salmon every time.
Prawns and Most Shellfish (Cooked)
Cooked prawns and most shellfish are safe and a good lean-protein option, as long as they’re thoroughly cooked — avoid raw or chilled ready-to-eat shellfish such as oysters served raw.
A Simple Weekly Target
The practical goal is two portions of fish a week, with at least one being oily fish. A realistic week might look like: tinned salmon in a sandwich one day, a baked cod fillet another day — that covers both the oily-fish portion and the general fish target without needing to think too hard about mercury limits, since none of the fish above carry a specific mercury warning beyond the standard oily-fish portion guidance.
For the fish to limit or avoid specifically because of mercury — shark, swordfish, marlin, and tuna — see the separate fish and mercury guide.