Tilapia

Safety Status: Safe (Fully Cooked)

Fully cooked tilapia is completely safe to eat during pregnancy.

Under the joint guidelines of the U.S. Food and Drug Administration (FDA) and the U.S. Environmental Protection Agency (EPA), tilapia is featured on the “Best Choices” list. It consistently shows some of the lowest levels of methylmercury among commercially available fish.

As with all seafood, you must avoid raw or undercooked tilapia. Raw fish can contain harmful foodborne pathogens, including Salmonella, Escherichia coli (E. coli), and Listeria monocytogenes.

Cooking tilapia to the correct internal temperature kills these microorganisms, ensuring a safe meal for you and your baby.

Nutritional Value of Tilapia

Tilapia is a versatile, mild-flavored fish that offers several prenatal benefits:

• Lean Protein: A single fillet provides about 23 grams of protein, which is essential for fetal cellular growth and supporting the mother’s increased blood supply.
• Essential Minerals: Contains selenium, phosphorus, and potassium, which support immune function and fluid balance.
• Low Fat: It is a low-calorie, low-fat source of protein, making it easy to digest for mothers experiencing pregnancy heartburn or nausea.

Safe Cooking and Sourcing Guidelines

Practice these safety habits when purchasing and cooking tilapia:

• Cook to 145°F (63°C): Cook the fish until the thickest part reaches an internal temperature of 145°F. The flesh should be opaque and flake easily when tested with a fork.
• Source Responsibly: Choose tilapia sourced from countries with strict aquaculture regulations (such as the United States, Canada, Ecuador, or Peru) to ensure the fish were raised in clean, monitored water systems.
• Portion Guide: You can safely eat 8 to 12 ounces (2 to 3 servings) of low-mercury fish per week, including cooked tilapia.