Pregnant women should watch their consumption of fish. Some types of freshwater and saltwater fish contain high levels of methylmercury, a form of mercury that can harm the developing nervous system and and brain of a fetus. Never eat high mercury shark, tilefish, swordfish, grouper or king mackerel during pregnancy. But if you do get that fish craving, no worries. According to the U.S. Environmental Protection Agency, pregnant women may safely eat up to two average meals (12 oz) a week of fish and shellfish that are low in mercury.
Shrimp
Shrimp cocktail is a healthy snack, since it is high in protein and low in fat.
Canned light tuna
Choose light canned tuna over albacore or tuna steaks, which contain higher levels of mercury. Make a tuna sandwich on whole grain bread. The addition of chopped hard boiled eggs to your tuna salad will add B vitamins and tastes great.
Salmon
Buy wild salmon. Farmed salmon contains added dyes to mimic the natural pink color of wild salmon and varies in nutritional content. Wild salmon is an excellent source of omega-3 fatty acids, which assist in developing the brain, retina, and nervous tissues of a fetus. Salmon is delicious grilled with basic seasonings like salt, pepper, lemon and dill.
Tilapia
Tilapia has a light, mild flavor. For a healthier alternative to deep fried fish, season tilapia, dip in beaten egg, then in panko breadcrumbs. Saute in olive oil on medium-low for a few minutes on each side.
King crab
King crab legs are usually easy to find in winter months at any given grocery store. Steam crab legs in a large steam pot with Old Bay seasoning.
