6 Sustainable and Healthy Fish to Eat (And 4 Types to Avoid)

Whether it’s baked, grilled, poached, fried, or served up cold, it’s hard to deny the appeal of fish. For starters, it’s incredibly nutritious. Fish is a source of lean protein, critical minerals like zinc, iron, and selenium. And, (depending on which type of seafood you eat) it’s also a source for good-for-you omega-3 fats. Add to all that how many tasty ways there are to prepare it and it’s easy to see why fish is usually a win-win in our book.

Healthy Fish and Pregnancy

The United States Department of Agriculture (USDA) recommends eating 8 ounces of healthy fish weekly.1 They also advise that some people, like pregnant or nursing women and children, limit their consumption to fish that’s lower in mercury, like tilapia, salmon, cod, and oysters. In high doses, mercury can lead to neurological and kidney damage and is especially dangerous to pregnant women and developing children because it can cause congenital disabilities2.

That said, if you’re pregnant, you don’t have to (and shouldn’t) cut healthy fish from your diet. According to the U.S. Dietary Guidelines Advisory Committee’s 2020 Scientific Report, eating certain fish during pregnancy may reduce the risk of high blood pressure disorders and preterm birth, supporting better brain development, language, and communication skills in children. Consult your physician or check out the recommendations from the American College of Obstetricians and Gynecologists, which has a helpful list of seafood to limit or avoid during pregnancy.