Do you want to know whether you can eat Pomfret Fish During Pregnancy or not? This short yet informative article has the answer to all your worries!
Eating Fish During Pregnancy
It’s usually advisable for pregnant women to avoid fish due to its high mercury content and risk of food-borne infection. Nevertheless, fish is rich in two omega-3 fatty acids – DHA and EPA that are vital for the child’s prenatal development. High mercury consumption may result in birth defects, but consumption of fish in moderate amounts is important during pregnancy because the nutrients present in fish help in the development of the baby’s brain. Consume fish with the least mercury content but consume no more than 12 ounces of low mercury fish per week. A common question that few of our readers ask is whether you can eat pomfret fish during pregnancy or not? Keep reading to find the answer and other facts.
Mercury Levels in Different Fishes
High-Mercury Fish – Swordfish, Shark, Mackerel, and Tuna.
Medium-Mercury Fish – Chilean sea bass, Cod, Mahi Mahi, Monkfish, and Snapper.
Low-mercury Fish – Anchovies, Butterfish, Catfish, Flounder, Haddock, Herring, Perch, Pollock, Salmon, Sardines, Tilapia, Trout, and Whitefish.
It is advisable to always check for proper storage of fish before purchasing. Stored fish or canned fish contain a lot of chemicals and may result in food-borne illnesses. Buy only fresh fish that is refrigerated or on fresh ice.
Pomfret Fish During Pregnancy
Seafood, like butterfish or pomfret, is very nutritious and rich in vitamins A and B12, niacin, minerals, omega-3 fatty acids, and lean protein. The Food & Drug Administration considers butterfish a safe choice for pregnant women because the mercury content is considered to be the lowest in butterfish, hence you can safely consume two 6-oz servings a week. It is significant to eat a well-balanced diet that includes food from all the food groups. Sometimes, waxy esters may be found in a few variants of butterfish which can cause gastrointestinal problems like diarrhea and waxy stools. Thus, it is advisable to consult a doctor before pomfret fish during pregnancy.
Pomfret fish is a rich source of Vitamin A, Vitamin D, Vitamin B12, Calcium, Phosphorous, Iron, Lean Protein, Low fats, and Iodine.
100 gm of Pomfret fish contains the following nutritional values:
- calories=96 kcal
- Protein= 19 gram
- Fat= 1.7 gram
- Carbohydrate = 0 gram
- Iron = 2 mg
- Phosphorus = 150 mg
How to Consume?
1. Grilled Fish
Grilling fish retains the nutrients but doesn’t overcook the fish as well. Brush the grill plate with little olive oil and place the marinated fish on it. After it turns brown on one side, then flip it over to the other side and repeat the process.
2. Poached Fish
This technique helps keep the fish moist. Pour water/Chicken stock/vegetable stock in a pan or vessel and add the fish pieces. Simmer it for some time and when you see bubbles, it is time to remove the fish from the pan.
3. Steamed Fish
Steaming is the best way to preserve the nutrients of the fish. You can rub the fish with garlic/ginger and mild spices of your choice before placing it in the steamer basket. This way the fish is cooked well and tastes amazing.
Tips to Properly Prepare Fish and Decrease Exposure Contaminants
- Buy fresh, properly refrigerated seafood. Pack it up in a sealed container and store it in the fridge if you don’t plan to cook it immediately.
- Use separate cutting boards for meats (including fish), fruits, and veggies.
- Don’t reuse marinating sauces.
- Cook seafood until it reaches an internal temperature of 145° F. If a thermometer isn’t available, you’ll know it’s done when the flesh is opaque or milky white and fillets flake easily when using a fork.
This was all about eating pomfret fish during pregnancy. Pregnancy is a tough and amazing experience, you don’t want to eat anything that might harm your baby. Therefore, it is always advisable to consult your doctor before making any changes to your diet. We wish you luck in your upcoming journey of Motherhood!