Orange Roughy

Safety Status: Avoid Entirely

Orange Roughy is a high-mercury fish that must be avoided during pregnancy.

Under guidelines established by the U.S. Food and Drug Administration (FDA) and the U.S. Environmental Protection Agency (EPA), Orange Roughy is placed on the “Choices to Avoid” list for pregnant individuals, women who plan to become pregnant, and young children.

Orange Roughy (Hoplostethus atlanticus) is a deep-sea fish found in cold waters. Its remarkable biology is the direct reason for its safety risk. Because these fish live for over a century, they have an extraordinarily long window of bioaccumulation.

Over decades of feeding on smaller marine animals, the methylmercury in their diet binds to the protein in their muscle tissues, building up to concentrations that are unsafe for pregnant women.

Risks to Fetal Health

Methylmercury consumed by the mother crosses the placenta and can disrupt the delicate development of the fetal brain.

During gestation, the fetal nervous system is highly sensitive to environmental toxins. Exposure to high levels of mercury in the womb can impair:

• Cognitive Function: Leading to lower learning capacities and attention span deficits.
• Motor Skills: Worsening hand-eye coordination, balance, and fine motor control.
• Language Skills: Causing delays in speech and vocabulary development.
• Sensory Processing: Worsening visual and auditory processing.

Safe Seafood Choices

Avoiding Orange Roughy does not mean you should avoid all seafood. Eating fish is highly recommended during pregnancy as it provides essential nutrients like protein, iodine, iron, and Omega-3 fatty acids (DHA/EPA).

The FDA recommends eating 8 to 12 ounces (2 to 3 servings) of low-mercury fish per week, including:

• Cod or Pollock: Excellent mild white fish alternatives.
• Salmon: The premier source of healthy prenatal DHA.
• Tilapia or Catfish: Safe, farm-raised options with low mercury levels.
• Shrimp or Scallops: Low-mercury shellfish choices.