Can You Eat Salmon While Pregnant? The Benefits & A Delicious Honey Dijon Alaska Salmon Recipe
Getting all the essential nutrients your growing baby needs during pregnancy means eating a varied and nutrient-rich diet, but that’s sometimes easier said than done, and if you find yourself wondering what foods you should and shouldn’t eat while pregnant, then you are not alone!
Today, we’re addressing one of the more tricky food groups to know the dos and don’ts of; seafood. Here’s a quick breakdown…
High-mercury fish should be avoided during pregnancy as higher levels of mercury can be harmful to baby’s brain development. That includes large, predatory fish such as swordfish, shark, king mackerel, and bigeye tuna.
However, low-mercury seafood is considered a healthy and important part of a pregnancy diet, and in moderation it can actually support brain health!
It’s generally recommended pregnant women consume 2 to 3 servings (8 to 12 ounces) of low-mercury seafood every week while pregnant. Why? Fatty fish has actually been shown to have a protective effect on baby’s brain health during pregnancy and research shows that the health benefits of eating low-mercury fish during pregnancy outweigh the potential risks that consuming mercury may have on fetal brain development.
Salmon is a great choice for pregnancy as it’s fairly low in mercury. To get some perspective, tilefish from the gulf of Mexico have one of the highest average mercury levels found in fish at 1.123 ppm. Salmon on the other hand has minimal amounts of mercury on average, around 0.022 ppm. That's a big difference!
There are some things you need to know about eating salmon while pregnant, so keep reading for all the information you need, the 5 benefits of eating salmon during pregnancy, and a delicious Honey Dijon Alaska Salmon Recipe for you to try.
Eating salmon while pregnant
As we said, salmon is a good low-mercury fish to include in your pregnancy diet and it can actually provide lots of health benefits for you and baby (more on that below!). Here’s what you need to know about eating salmon while pregnant:
How much salmon can I eat while pregnant?
It’s important to eat salmon in moderation. Whilst salmon contains low levels of mercury, consuming more than the recommended amount of low-mercury fish (2 to 3 servings or 8 to 12 ounces per week) can be a concern for baby’s brain development. So it’s best to include salmon as part of a balanced and varied pregnancy diet!
Is there a specific way salmon should be cooked when eating during pregnancy?
Salmon should always be thoroughly cooked when it’s part of your prenatal diet.
It’s recommended to avoid all types of raw fish during pregnancy, including raw salmon. This is because during pregnancy, your immune system is weakened, and therefore your risk of infection is higher. Eating raw or undercooked fish can expose your growing baby to mercury, bacteria, and other harmful parasites. So stick to only fully cooked versions of your favorite sushi rolls and salmon dishes – check these recipes out for inspiration!
Can you eat smoked salmon while pregnant?
During pregnancy, you should avoid cold-smoked salmons as, again, there’s an increased risk of certain infections during pregnancy. Hot-smoked salmon is safe to eat during pregnancy when it’s been heated to at least 165 degrees Fahrenheit, as well as stored in shelf-stable forms – meaning that it is not purchased in a refrigerated section of the store.
If you’re feeling unsure about eating varieties of salmon while pregnant, then we recommend sticking to cooked salmon filets.
5 benefits of eating Alaska salmon while pregnant
1. Eating salmon can reduce the risk of premature birth
Salmon is incredibly nutrient dense and packs in a ton of B vitamins, selenium, and of course, brain-friendly Omega-3 fatty acid DHA which can have a big impact on your pregnancy and labor. Seriously! A 2016 study showed that DHA-rich fish oil supplements could reduce women’s preterm birth rate.
The randomized controlled study which included placebo groups looked at women in both the US & Australia. Results showed that women from the US had more than a 40% reduction in preterm birth risk, whilst those from Australia had more than a 60% reduction in preterm birth risk, compared to those who received a placebo.
2. Eating salmon can make your baby smarter
Did you know that your pregnancy diet can actually help make your baby smarter? Seriously!
A Harvard Medical School study with 135 mothers and their babies found that when more fish was consumed by mama during her second trimester, their babies scored higher on a mental-development test around 6 months old. In another study of 300 children, those who consumed a diet higher in seafood and vegetable sources of Omega 3 at an early age performed better at intelligence tests. That’s pretty powerful stuff.
Salmon is a great source of Omega-3 DHA, so eating it while you’re pregnant could actually help baby’s development & make them smarter.
3. Salmon supports baby’s cell growth
Not only is salmon a great source of brain-boosting nutrients, but it also helps support your baby’s cell growth and overall development, too. This means that including salmon in your pregnancy diet helps to create baby’s bones, hair, and skin cells. How amazing is that?
4. Eating salmon may lower your risk of postpartum depression
There is actually some evidence that suggests that Omega-3 fatty acids can help reduce the risk of postpartum depression. One study found that Omega-3 fatty acids “significantly improved depressive symptoms in perinatal women”, and although more research is needed to understand exactly how Omega-3 fatty acids improve depressive symptoms, it’s worth getting a good amount of this nutrient in your diet.
It’s pretty incredible to think that our diet could help to fight against postpartum depression, but we want to be clear; there’s no food that’s guaranteed to prevent postpartum depression. It’s important to be aware of the symptoms and talk to your healthcare provider about how you’re feeling so they can best help you.
5. Eating salmon could actually improve your memory!
The health benefits of salmon extend way beyond pregnancy, and 2 servings of fish per week really go a long way in terms of nutrient power. Consuming fish such as salmon every week could help improve a healthy adult’s brain function and memory (talk about a natural boost!). Plus, eating 2 servings of fish per week has also been associated with a 30% reduced Alzheimer’s risk and 10% reduced dementia risk.
A pregnancy safe salmon recipe: Baked Honey Dijon Alaska Salmon
4 servings | Prep time: 10 minutes | Cook time: 15 minutes
Give baby the best start with this sizzling plate of Honey Dijon Alaska Salmon, ready in 20 minutes or less. We’ve paired this recipe with steamed kale, but you can prepare any of your favorite veggies to go with this dish - try asparagus or spinach to switch things up.
We recommend getting wild salmon filets for this recipe, as research shows it’s best to choose wild salmon over farmed options during pregnancy as they have been found to be less contaminated. Another good rule of thumb is to remove the outer skin and rinse under cool water before cooking to get rid of any potential pollutants.
Ingredients you’ll need:
4 salmon filets, skin removed
2 tablespoons olive oil
1 tablespoon honey
1 tablespoon Dijon mustard
½ tablespoon fresh ginger
4 lemon wedges
Black pepper to taste
1 pinch of salt
Here's how to make our Honey Dijon Alaska Salmon:
Preheat oven to 395 degrees F/200 degrees C. Line a baking sheet with aluminum foil.
Whisk together olive oil, honey, Dijon mustard, and fresh ginger in a small bowl.
Arrange salmon filets on the baking sheet, season with a pinch of salt, and brush honey Dijon glaze evenly over the filets.
Bake until the glaze is caramelized and the flesh is tender (about 12-15 minutes).
As your salmon bakes, prepare your kale:
a. Destem, wash, and roughly chop
b. Set up a pan with a few inches of water & place a steam basket on top
c. Bring the water to a boil & add your kale to the steamer
d. Steam for about 10 minutes, until the kale is tender
e. Season with ¾ teaspoon of salt
Plate your kale and salmon
Top with a sprinkling of black pepper and a squeeze of fresh lemon
Enjoy!
Calories: 303 / Fat: 21g / Carbs: 5g (4g Sugar) / Protein: 23g
Have a question about eating salmon while pregnant? Want to see another pregnancy safe seafood recipe? Let us know in the comments!
This post was written as part of a paid partnership with Alaska Seafood.
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