Understanding safe food choices during pregnancy is important for the health of both the expectant mother and the developing fetus. Fish often raises questions due to concerns about mercury content and foodborne illnesses.
Haddock’s Safety Profile for Pregnancy
Haddock is a safe fish choice during pregnancy due to its low mercury levels. The U.S. Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) classify haddock as a “Best Choice” fish, meaning pregnant individuals can safely consume it weekly.
Mercury can accumulate in fish, and high levels of methylmercury are toxic to a developing baby’s brain and nervous system. Haddock’s smaller size and shorter lifespan contribute to its lower mercury content compared to larger, predatory fish.
Key Nutrients Haddock Provides
Haddock offers nutrients beneficial for maternal health and fetal development. It is a lean source of protein, providing about 17 grams per 3-ounce serving, which supports the growth of fetal tissues and the mother’s body. Protein is fundamental for building muscles, organs, and blood cells.
Haddock also contains omega-3 fatty acids, including DHA and EPA, important for the baby’s brain and eye development. While not as rich in omega-3s as some oily fish, haddock still contributes to these needs.
Additionally, haddock is a source of B vitamins (niacin, B6, B12), which play roles in energy metabolism, nerve function, and red blood cell formation. Minerals like phosphorus and selenium contribute to bone health and act as antioxidants.
General Fish Consumption Advice for Expectant Mothers
Pregnant individuals are encouraged to consume fish for its health benefits. The FDA, EPA, and Dietary Guidelines for Americans recommend eating 8 to 12 ounces of a variety of low-mercury seafood per week, typically two to three servings.
Select fish from the “Best Choices” list, including:
Salmon
Shrimp
Pollock
Tilapia
Cod
Haddock
Avoid or limit certain fish due to high mercury content, such as shark, swordfish, king mackerel, marlin, orange roughy, and Gulf of Mexico tilefish. Limit albacore (white) tuna to no more than 6 ounces per week. For fish caught from local waters, check for local advisories. If none are available, limit consumption to 6 ounces per week.
Safe Preparation and Serving of Haddock
Proper preparation of haddock during pregnancy is essential. All fish and shellfish, including haddock, should be thoroughly cooked to an internal temperature of 145°F (63°C) to eliminate harmful bacteria and parasites. Fish is done when it becomes opaque throughout and flakes easily with a fork.
Pregnant individuals should avoid raw or undercooked haddock and other raw seafood like sushi, sashimi, and raw oysters, due to the risk of foodborne illnesses. To prevent cross-contamination, use separate cutting boards and utensils for raw seafood.
Fresh haddock should be refrigerated promptly and cooked within one to two days, or frozen for longer storage in an airtight container. Healthy cooking methods such as baking, grilling, steaming, or pan-frying with minimal added fats are recommended.