Mercury is a toxic element with potentially grave health consequences. High exposure levels to mercury poison can damage infants and young children’s nervous systems, while methylmercury exposure could endanger developing babies during gestation and nursing mothers should take extra precaution to limit how much fish they eat while pregnant or nursing.
Seer Fish
Seer fish is part of the Scombridae family of fishes, alongside tuna and bonito. Commonly found in temperate and tropical seas, seer fish can reach speeds up to 5.5 meters per second in turbulent waters. Packed full of vitamins D, omega-3 fatty acids, protein, calcium, iron and zinc for bone health, cell function regulation, energy production as well as low in fat and sodium content, it makes an excellent addition to your daily nutrition intake!
This fish is consumed all across India and is known by various names: Sathiya in Tamil, Iswan/Viswon in Goan cuisine and “Neymeen/Ayakoora” in Kerala cuisine. It stands out as being low in mercury levels while providing plenty of lean protein; making it an excellent choice for first-time fish eaters as its single central bone does not cause unpleasant aromas to fill the air. Furthermore, this source of vitamins and minerals has also been known to lower risk factors associated with heart disease, high blood pressure stroke stroke cancer risk among others.
Catfish is not only an excellent source of protein but it is also low in mercury levels and rich in omega-3 fatty acids. Choline found in catfish helps with brain and nervous system development in babies as well as providing essential iron and folic acid levels.
Pregnant women should consume at least two ounces of low mercury seafood each week during pregnancy and nursing. Shark, swordfish and ahi tuna contain high mercury levels which may affect young children as well as pregnant women’s brain and nervous systems, though most ocean fish has lower mercury levels making it safe to eat; some delicious examples are tilapia, cod, salmon catfish shrimp as they provide delicious yet nutritional meals! Furthermore, taking fish oil supplements provides essential omega 3s and choline that support pregnancy; this will particularly helpful during gestation as the FDA recommends pregnant and nursing women consume fish and shellfish that is low in mercury content to support proper development during gestation as well as post partum care post birth – something all pregnant and nursing women are advised to consume during gestation or nursing in order to provide essential omega 3s and choline requirements during gestation/nursery/nursery mothers when expecting or nursing women should consume foods low in mercury levels during gestation/nursery while breastfeeding may provide essential omega 3s and cholines required during gestation/nursing (found/int/nursing women consume fish/shellfish/shellfish that contains low levels) to improve/mu feta/n nursing mothers need when trying eat the FDA recommends this practice). Furthermore, pregnant/nursing women consume fish/ shellfish or supplements from an Omega3/choline during gestation to ensure gestation/ nursing mother/ maternity.
Sea Bass
Sea bass (koduvai in Tamil) is an elegant fish that complements Indian spices and flavors perfectly. Low in mercury levels and abundant with omega-3 fatty acids, sea bass is an ideal option for pregnant women and young children as an excellent source of essential nutrition and protein and potassium. Furthermore, sea bass makes an irresistibly tasty addition to salads with vegetables or enjoyed as part of a rice or pasta meal!
Sustainable seafood choices can benefit you, the environment and economy alike. Look for sustainable seafood at local fish markets or grocery stores certified by the Marine Stewardship Council.
If mercury content is of concern for you, select smaller species of fish. As larger fish contain more mercury, smaller ones like anchovies, sardines, herring, cod shrimp oysters and clams tend to have the lowest mercury levels because they feed on plankton rather than being top of their food chain. However, in polluted environments these may contain higher mercury concentrations than others seafood options.
Mercury accumulates slowly over time in our bodies. Therefore, pregnant or nursing mothers and those planning to become pregnant are advised to limit the intake of certain types of fish and seafood that contain high concentrations of mercury during gestation and breastfeeding, to minimize birth defects, mental retardation, hearing loss and behavioral issues that could arise during gestation. If they want to lower their mercury exposure risk further they should consume less fish and seafood that contains higher mercury concentrations such as sushi.
There are numerous straightforward recipes for sea bass that you can make at home, some gluten-free, dairy-free and vegan-friendly too! For instance, try this tasty lemon caper butter sea bass dish; it is low in calories yet delectable! Simply pat the fillets dry before coating them in avocado oil before seasoning with salt and pepper for optimal results.
Grouper
Grouper is an ideal lean fish to pair with any dish imaginable, from pasta and potatoes, to vegetables or even pasta itself. This recipe features an easy yet flavorful grilled version perfect for weeknight meals with just minimal ingredients necessary – also Whole30 compliant and suitable for substitutions.
Groupers are fish belonging to the Genus Epinephelinae of Serranidae family in order Perciformes order, popular table fish that may be purchased fresh, frozen, or canned for consumption.
As it boasts firm texture and neutral flavor, quinoa makes an ideal option for satisfying various palates and picky eaters – as well as those looking to avoid mercury exposure.
Crabmeat is often used in chowders and soups as it makes a delicious stock base, while its cartilaginous heads can also be used to craft traditional French seafood stew bouillabaisse. With its meaty texture and neutral flavour profile, crab meat makes an ideal option for fish-and-chips meals as well as pasta dishes or tacos – you could even substitute any type of seafood for crabmeat in this recipe!
Pomfret
Pomfret (Pampus argenteus), is an integral food source in many cultures worldwide. With its delicate flavor and high nutritional value, this fish makes an excellent addition to grilled or steamed dishes with light sauces or vegetables, but can also be cooked up into soups and curries as needed. Plus it’s mercury free so makes an ideal option for pregnant women!
The pomfret is a pelagic fish, meaning that it lives at the surface or top of the water column in open waters. It feeds on smaller fish and shrimp and can often be found near coral reefs. Pomfret provides important protein sources to human diets as well as essential minerals and vitamins like calcium, magnesium and vitamin D; in addition to Omega-3 fatty acids that may help lower cholesterol levels and decrease heart disease risk.
Indian cuisine often uses the pomfret as an edible snack or dish to complement curries, and other Asian cuisines often incorporate pomfret as well. Pomfret fish is considered an alternative protein source that contains less saturated fat than poultry or beef while still being high in dietary fibre content that aids digestion and can lower blood cholesterol levels. It can also provide healthful alternatives when consumed at restaurants in Thailand or Indonesia. It is often served in snack form for snacking between meals as an easy and tasty source of nutrition when combined with dishes containing curries made with curry ingredients such as chillies and/curry flavourings used with spices for making curries from recipes created specifically with this fish as the star player that it is.
Pomfret fish is not only delicious to eat; it is an outstanding source of essential omega-3 fatty acids for brain health and development. Omega-3s can improve cognitive function and memory recall while lowering risk factors associated with neurodegenerative conditions like Alzheimer’s and dementia. Furthermore, this seafood boasts low mercury levels while serving up plenty of iron!
Pomfret is an appealing seafood option, but pregnant women should consume it only in moderation and choose fresh, properly cooked varieties with low levels of mercury. Pregnant women should consult with healthcare providers regarding any dietary recommendations and advice specific to them.