Pregnant women are generally advised not to eat fish due to its high mercury content and the risk of food poisoning. However, fish is an excellent source of nutrients important for baby's prenatal development, such as omega-3 fatty acids. With a few simple precautions, however, you can eat some delicious seafood without ingesting too much mercury. The key to avoiding poisoning is to store fish properly, cook it right and consume it in moderation.
Steps
Part 1 of 2: Recognizing the Safe Fish
Step 1. Choose fish with the lowest mercury levels
In theory, every type of fish contains this metal, so you have to look for those species that are less "contaminated". Do not eat more than 360g of low-mercury fish per week. Although small amounts of this metal cannot seriously harm the fetus, you should still consume no more than three 180g servings of fish per month. If you eat at a restaurant, ask the waiter how many grams of fish there are in the dish before eating the whole fillet.
- Fish with a high mercury content are swordfish, shark, mackerel and tuna. You should avoid these species when pregnant. Be especially vigilant about fish that have a metallic taste, as it is a clear indicator of high mercury levels.
- The species that have an average content of this metal are the Patagonian nototenid, the grouper, the cod, the dolphin fish, the lofio and the Atlantic snapper.
- Those that contain little mercury are the safest for pregnant women. Some examples are anchovies, escolar, catfish, flounder, donkey, herring, perch, whiting, salmon, sardines, sole, tilapia, trout and whitefish..
Step 2. Eat tuna very rarely and always in small quantities
Albacore tuna has only a third of the mercury content of the regular yellow fin. This means that it is less dangerous to consume, but you should always proceed with caution and moderation. You can safely eat a can of albacore tuna once every 9-12 days.
Step 3. Find out where the fish came from
Mercury poisoning is not the only danger from fish that naturally contain this metal. Human-caused environmental alteration, for example the installations of energy plants, also contaminates the water and consequently the fish that live there. Always read the label to make sure the fish was caught in clean water.
Step 4. Before proceeding with the purchase, make sure that the fish has been stored in the right way
If it has undergone a storage process, it may contain chemical agents or be a vehicle for food poisoning that subject the fetus to serious risks. Although the fishing industry carefully controls the shipping, storage and cleaning conditions of its products, you should always be very vigilant. Read the label carefully to make sure it contains all the traceability information in addition to nutritional information.
- Buy only fresh fish that is presented on the refrigerated counter or placed on ice. This type of food must be kept at very low temperatures to prevent it from rotting and must be arranged so that fluids can drain from the body.
- Don't buy frozen food if the package is open, broken, or if you notice ice crystals on top of the fillets. The flakes are generally more opaque than those of fresh specimens and the meat, once thawed, could be less firm; however, there are no food safety problems if the package is perfectly intact.
- Avoid smoked fish. Typical examples are salmon, tuna and cod. Smoked fish may contain listeria, a bacterium that causes food poisoning that is particularly dangerous for "pregnant" women. Unless you are absolutely certain that the fish has been completely cooked in a soup or timbale, rely on canned products.
Step 5. Check the product again when you take it out of the box
Sometimes it is not possible to recognize spoiled fish during the purchase. Once home, open the package to make sure the fish looks good and smells normal. This way you avoid the hassle of having to prepare a "backup meal" in case the fish you bought turns out to be inedible.
- Inspect the fish's eyes, which should be clear and slightly protruding. This way you are sure that it is very fresh.
- Do not buy specimens with spotted meats. If you notice any yellow or green areas, know that these indicate the beginning of the rot process. If the edges of the body are dry or dark, then the fish has been exposed for too long and is not fresh.
- Meats should be firm and quickly take on their normal appearance after touching. The skin or flakes on the fillet should be shiny and without any trace of slime. The gills must be a nice bright red.
Step 6. Pay attention to dishes that may contain traces of fish
Some dishes may contain fish without you noticing. Learn about the ingredients of egg salad, pasta sauce, ethnic foods like empanadas and sushi, toppings like caviar, spreads like smoked salmon soft cheeses, shellfish substitutes, and other foods. Most oil-based salad sauces, such as the Greek one, contain fish. When eating at the restaurant, ask the staff if their preparations are based on fish.
Part 2 of 2: Properly Prepare the Fish
Step 1. Defrost it in the refrigerator
If the fish is left at room temperature for too long, it can become contaminated and cause serious illness in pregnant women. If you have purchased a frozen product, do not leave it on the kitchen counter to defrost it, but place it in the refrigerator overnight or under cold running water.
Step 2. Don't eat fish that has a strong odor
When this food stinks, in all likelihood it is spoiled and can harm even healthy people, it is also particularly dangerous for the fetus. Fish that emits a strong, acidic or ammonia smell should not be eaten. Although most fish have a distinctive smell, cook only the specimens that release a light, fresh odor.
Step 3. Cook all fish products completely
Never eat fish that is not fully cooked. Raw or undercooked meats can lead to more severe food poisoning on pregnant women than other individuals. You can avoid the dangers associated with improper preparation of fish by completely cooking the dishes and following the safety rules.
Most fish products need to reach an internal temperature of 63 ° C. If you don't have a food thermometer, cook the fish until it turns opaque and the meat flakes easily in multiple places using just the fork
Step 4. Avoid cross contamination
If you are handling raw fish, do not use the same cutlery, plates or trays to serve it and eat it once cooked. To bring cooked fish to the table, use clean plates and utensils. Also do not mix the various containers that have come into contact with the fish, to avoid the spread of food diseases.
Warnings
- If you are not sure if the fish is safe or you do not know the type of fish used to cook the dish, avoid eating it.
- If you are sick several days after eating any type of fish, go to the emergency room immediately.
