There’s no doubt about it: fish contains tons of nutrients that are great for moms and babes. Fish is loaded with protein, vitamins, minerals, amino acids, and not to mention the brain boosting fatty acids EPA and DHA. It can get easy to become stuck in a rut with the same old fish recipes, but have no fear. Here are Whole30-compliant recipes to inspire you the whole nine months and beyond!
Looking for a cheat sheet to help you make the best decision when you’re out for dinner or at the grocery store? You can download a printable pocket guide from Seafoodwatch.org or even download their app!
Labeled a “best choice” for pregnancy, salmon is a rich source of protein, B vitamins, and Omega-3. These fatty acids promote brain and eye development for baby and could lower your risk of pre-term delivery and pre-eclampsia, according to the American Pregnancy Association. Try these if you’re looking to shake up your average salmon recipe!
If you just can’t stomach salmon, try cod, another cold water fish (high in omega-3s) labeled as a “best choice” by ACOG. Studies suggest that DHA and other omega-3s boost brain performance from the womb to old age. Omega-3s have been shown to protect brain health in newborns, improve brain function in kids and adults, and prevent age-related cognitive decline. Studies also suggest a link between decreased mental health issues as well, which could help prevent and manage a perinatal mood and anxiety disorder.
And although it’s not a true member of the cod family, Steph’s absolute favorite fish is black cod (also known as sablefish) due to its low-moderate mercury content, the abundance of omega-3s, buttery-taste, and the fact that it cooks in less than 10 minutes!
Depending on the type of bass (striped or black), this is a”best choice” or “good choice,” but in all cases, you’re safe to stick to one serving a week. Again, depending on the type of bass, you’ll get varying amounts of selenium, omega-3s, magnesium, potassium, and B vitamins. Sea bass (aka striped bass) contains more selenium, which helps your body produce antioxidants and synthesize thyroid hormones. Sea bass also contains more vitamin B-6, which may help to alleviate morning sickness. Freshwater (black) bass, on the other hand, contains more vitamin B-12, which is important for neurological and mental health. Just avoid Chilean sea bass which contains more mercury than the other types.
Tuna can be tricky, so let’s break it down. You want to avoid bigeye tuna such as ahi. Yellowfin is labeled as a “good choice,” as well as albacore. Skipjack, canned light tuna is actually labeled as a “best choice!” If you want to be sure that you’re getting the lowest amount of mercury, stick with Whole30 Approved Safe Catch tuna. They individually test every fish to ensure it has mercury levels 10x below the FDA limit. They also have tons of Whole30 compliant recipes on their website.
Tuna Salad Stuffed Avocados from Safe Catch
Not only is shrimp delicious; it’s also nutritious! Shrimp contains protein, amino acids, vitamins A, D, E, B12, and B3, and minerals such as iron, calcium, phosphorus, potassium, sodium, selenium, and magnesium. These minerals stimulate bone health, regulate enzyme production, maintain fluid balance for mama, and boosts immunity. Iron helps reduce the risk of anemia in pregnancy. Calcium and phosphorus aid in baby’s bone development. To avoid listeria, make sure to cook shrimp thoroughly. The best option is wild-caught shrimp from North America, which is more likely to be sustainably caught and minimize environmental concerns.