Pregnancy is a crucial time for women to ensure that they are consuming a healthy and balanced diet. Seafood is a great source of nutrients, including omega-3 fatty acids, which are essential for the development of the fetus. However, some types of fish contain high levels of mercury, which can be harmful to the developing fetus.
In this article on PregnancyBoss, we will explore whether it is safe to eat halibut during pregnancy.
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What is Halibut?
Halibut is a type of flatfish that belongs to the family of right-eye flounders. It is native to the North Pacific Ocean and is fished by commercial fisheries, sport fishers, and subsistence fishers. Halibut is a demersal fish, which means it lives and feeds on the bottom of the seabed. It is highly regarded as a food fish as well as a sport fish. Halibut is a lean fish with mild, sweet-tasting, firm white flesh that pairs well with bolder seasonings like pesto, lemon juice, and more.
There are three different species of halibut: Pacific, Atlantic, and Greenland halibut (also called turbot). Pacific halibut is the largest species of flatfish, and it is a traditional source of protein for Alaska Native and Canadian First Nation coastal communities.
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What is the Nutritional Value of Halibut?
Here are some of the nutritional values of halibut:
- Water: 74.3 g
- Energy: 115 kcal
- Protein: 23.4 g
- Total lipid (fat): 1.68 g
- Carbohydrate: 0.1 g
- Selenium: 38.8mcg
- Niacin: 5.5mg
- Vitamin B6: 0.5mg
- Vitamin B12: 0.9mcg
- Potassium: 369.8mg
- Sodium: 58mg
- Choline: 52.5mg
- Vitamin D: 4mcg
- Calcium: 16mg
- Magnesium: 27mg
- Phosphorus: 246mg
- Iodine: 67 IU/100g
- Zinc: 0.5mg
Halibut is also a good source of omega-3 fatty acids, which are essential for the development of the fetal brain and eyes. Omega-3 fatty acids are important for maintaining heart health, reducing inflammation, and improving brain function. Halibut is also low in fat, with just 1 gram of fat per 3.5-ounce serving.
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Is Halibut high in mercury?
Halibut is classified as a fish with mid-range mercury levels, according to Global Seafoods. This means that it should be consumed at low levels. The FDA reports that halibut has a mercury concentration mean of 0.241 ppm and a median of 0.188 ppm. This is considered low in mercury. The Verywell Fit website also classifies halibut as a moderate-mercury fish.
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Is it safe to eat Halibut during Pregnancy?
Halibut is safe to eat during pregnancy as long as it is cooked thoroughly, and consumption is restricted to once a week. Halibut is a type of flatfish that is relatively low in mercury, making it safe to eat during pregnancy, within limits, and if it is fully cooked. The types of halibut that you may encounter are Pacific halibut (also referred to as Alaskan halibut), California halibut, and Atlantic halibut.
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What are pros and cons of eating Halibut during Pregnancy?
| Pros | Cons |
|---|---|
| Halibut is a great source of nutrients, including omega-3 fatty acids, protein, vitamins, and minerals. | Halibut can be expensive. |
| Halibut is low in fat, with just 1 gram of fat per 3.5-ounce serving. | Halibut has a low potential for marinating. |
| Halibut is safe to eat during pregnancy as long as it is cooked thoroughly, and consumption is restricted to once a week. | Halibut can contain mercury, which can be harmful to the developing fetus if consumed in large quantities. |
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How much Halibut can you eat during Pregnancy?
It is safe to eat cooked halibut during pregnancy, but moderation is the key. Seafood contains mercury, and it is probably the biggest concern with fish consumption during pregnancy. Most adults can consume some amounts of mercury without experiencing any health problems. But, an excess of mercury can cause problems for fetal health. Therefore, if you are pregnant, limit your halibut consumption to 4 ounces or about 113g per week.
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How to cook Halibut for a Pregnant Woman?
Here are some ways to cook halibut for pregnant women:
- Baked Halibut with Chimichurri Sauce: Preheat the oven to 375°F. Thoroughly wash 1 cup of fresh flat-leaf parsley and ½ cup of fresh cilantro under cool, running, drinkable water. Then, place the halibut fillets in a baking dish and season them with salt and pepper. Bake the halibut for 10-12 minutes or until it is cooked through. Serve the halibut with chimichurri sauce made from parsley, cilantro, garlic, red wine vinegar, and olive oil.
- Seared Halibut with Sweet Corn Sauce: Heat a skillet over medium-high heat. Season the halibut fillets with cumin, salt, and pepper. Add the halibut to the skillet and cook for 3-4 minutes on each side or until it is cooked through. Serve the halibut with sweet corn sauce made from sweet corn, shallots, garlic, heavy cream, and butter.
- Halibut with Brussels Sprout Hash: Heat a skillet over medium-high heat. Season the halibut fillets with salt and pepper. Add the halibut to the skillet and cook for 3-4 minutes on each side or until it is cooked through. Serve the halibut with Brussels sprout hash made from Brussels sprouts, bacon, onion, apple cider, and apple cider vinegar.
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What are other safe seafood choices during Pregnancy?
The FDA recommends that pregnant women eat at least 8 ounces and up to 12 ounces (340 grams) of a variety of seafood lower in mercury a week. That’s about two to three servings. Safe seafood choices during pregnancy include:
- Salmon
- Anchovies
- Herring
- Sardines
- Freshwater trout
- Pacific mackerel
- Shrimp
- Pollock
- Tilapia
- Cod
- Catfish
- Canned light tuna
However, limit white (albacore) tuna and tuna steaks to 6 ounces (170 grams) a week. It is also important to avoid large, predatory fish such as shark, swordfish, king mackerel, or tilefish, which contain high levels of mercury.
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Conclusion
In conclusion, halibut during pregnancy is safe to eat as long as it is cooked thoroughly, and consumption is restricted to once a week. Halibut is a great source of nutrients, including omega-3 fatty acids, which are essential for the development of the fetus. However, it is important to limit halibut consumption to 4 ounces or about 113g per week. Pregnant women should also consume a variety of seafood lower in mercury, such as salmon, anchovies, herring, sardines, freshwater trout, Pacific mackerel, shrimp, pollock, tilapia, cod, catfish, and canned light tuna. It is also important to avoid large, predatory fish such as shark, swordfish, king mackerel, or tilefish, which contain high levels of mercury.
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Frequently Asked Questions (FAQs)
Can I consume halibut throughout my entire pregnancy?
Yes, you can include halibut as part of a balanced diet during your pregnancy. However, moderation and proper cooking are essential.
Are there other seafood options that are safer than halibut?
While halibut is generally considered safe, you can also explore alternatives like salmon, sardines, and trout, which are rich in omega-3 fatty acids and have low mercury levels.
How often can I eat halibut while pregnant?
Experts recommend enjoying halibut once or twice a week, along with a variety of other nutritious foods.
Are there any specific benefits of omega-3 fatty acids for pregnant women?
Omega-3 fatty acids, found in halibut, are associated with improved cognitive development and reduced risk of preterm birth.
