Pregnancy Superfood – Fish! But How Much?

I love eating fish, especially sushi, which I miss terribly, but I know I need to watch what type of and how much fish I consume when I am pregnant and breastfeeding.

Shrimp, Salmon, Sardines, Crab, and Tilapia are low in mercury and have important nutrients, such as omega-3s that pregnant moms and children need. Studies have shown that getting enough omega-3s during pregnancy and infancy has a positive effect on a child’s vision and cognitive development.

Purdue university posted a wallet card that tells you how much of what fish is safe during pregnancy and for breastfeeding.

This card states fish with the highest and lowest levels of mercury. Avoid eating shark, marlin, orange roughy, swordfish, tilefish, mackerel, and tuna (Bigeye, Ahi). When purchasing salmon, make sure it is wild and not farm raised! Farmed salmon usually contain PCB’s which are harmful chemicals that cause long-term health effects. 

Here is a delicious ginger and orange glaze recipe for salmon

Wild caught salmon fillet
1 cup organic orange juice
2 teaspoons balsamic vinegar
1 teaspoon finely chopped fresh ginger root
pinch of salt and pepper

1. Preheat oven to 375F
2. Place orange juice in a sauce pan over medium low heat and reduce until slightly thickened (cook and stir 10-15min)
3. Mix in the balsamic and ginger root
4. Line baking sheet with foil or parchment paper and place the salmon skin side down. Cover the salmon with about half of the glaze
5. Bake 10-15min and then brush on the remaining glaze. When the salmon easily flakes with a fork, it is ready!

One thought on “Pregnancy Superfood – Fish! But How Much?

  1. Pingback: Healthy School Lunch Ideas With Smoothies | Lou Lou Ingredients

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