Fish is a great source of protein and omega-3 fatty acids, which are essential for your baby’s brain development. However, if you're pregnant, you need to be cautious about how your fish is prepared. Raw or undercooked seafood can carry risks for both you and your baby. Let's explore whether seared, smoked, or raw fish is safe to eat during pregnancy.

Is It Safe to Eat Raw Fish During Pregnancy?

The general recommendation is , it is not safe to consume raw fish during pregnancy. Raw fish, including sushi or sashimi, can carry harmful bacteria, parasites, and viruses like or . These can increase the risk of foodborne illnesses, which are particularly dangerous during pregnancy due to the weakened immune system. Infections like can lead to miscarriage, premature labor, or other complications.

Raw fish to avoid during pregnancy includes:

• Sushi or sashimi (raw or partially cooked fish)
• Ceviche
• Carpaccio
• Cold-smoked fish (like smoked salmon or lox)

Seared Fish: Is It Safe?

Seared fish, like a lightly cooked tuna steak with a raw center, is during pregnancy. While the outside may be cooked, the inside remains raw or undercooked, which still poses the same risks of bacteria and parasites.

To safely enjoy seared fish:

• Ensure the fish is cooked to an internal temperature of 145°F (63°C), which kills harmful pathogens.
• Avoid consuming any fish that is still raw in the center.

What About Smoked Fish?

Smoked fish, especially cold-smoked fish like smoked salmon or lox, can harbor Listeria, a bacteria that can cause serious infections. Cold-smoked fish should be avoided unless it is fully cooked in a dish (like a casserole) that reaches a safe temperature.

On the other hand, hot-smoked fish, which is cooked at a high temperature during the smoking process, is generally safer. Make sure to check the packaging and verify that the fish has been smoked at a high temperature to reduce the risk of harmful bacteria.

Safe Fish Choices During Pregnancy

You don’t have to give up fish entirely during pregnancy! In fact, it’s encouraged to consume fully cooked fish rich in omega-3s and low in mercury. Safe fish options include:

• Salmon
• Tilapia
• Cod
• Shrimp
• Canned light tuna (in moderation)

These fish are lower in mercury and safe when fully cooked to 145°F. Avoid high-mercury fish like swordfish, king mackerel, and shark, as mercury can harm your baby's developing nervous system.

Tips for Safe Fish Consumption During Pregnancy

• Always opt for fully cooked fish to 145°F.
• Avoid raw or undercooked seafood, including sushi, ceviche, or seared fish.
• Limit your intake of smoked fish unless it is hot-smoked or fully cooked in a dish.
• Choose low-mercury fish options, and aim for 2-3 servings per week for optimal nutrition.

While fish is an important part of a healthy pregnancy diet, it’s best to avoid raw, seared, or cold-smoked fish due to the risk of harmful bacteria and parasites. Stick to fully cooked options to keep both you and your baby safe. If you're ever unsure, consult your healthcare provider to get personalized advice on what’s safe to eat during pregnancy.