Eating Flounder During Pregnancy – Is It Safe?

Fish with high levels of mercury are not safe for pregnant women or those who are breastfeeding. Eating fish with excess mercury, a toxin known to harm the cognitive development of the fetus. Whereas eating too little fish may deprive your unborn baby of the most important omega-3 fatty acids, which are known to enhance brain development and fetal growth in general. As there are several varieties of flounder fish, it is essential to consider their health benefits, mercury levels, portion sizes, and ways to prepare different delectable recipes that will help you enjoy them in the right way. So, let’s deep dive and learn about the safety of flounder during pregnancy and whether flounder and pregnancy are a good combination.

What Is a Flounder? 

Also known as a flounder, this fish is flat-demersal and found mostly at the bottom of seas and oceans worldwide. Some species of flounders can also enter estuaries, transforming from normal fish to flatfish in adulthood. There are many species of flounder, such as sole or halibut, which have their distinct flavours. They have an oval, flattened body with a large mouth, and flounder has a delicate texture and a mild, slightly sweet taste. Summer flounder is a popular sport fishing target and a backbone for the Mid-Atlantic commercial fishery (1). Starry flounder, on the other hand, is one of the biggest flounders in the Pacific Ocean and can weigh up to 10 – 15 lbs (2). According to the FDA, Flatfish or flounder fish is a low-fat, nutrient-rich, mild-tasting fish that is a safe choice for pregnant women.

One of the significant highlights of flounder is that it has low mercury levels, as mentioned by Stony Brook University, which makes it safe for pregnant women to consume (3).

Types of Flounder Considered to Have Low Mercury Levels 

The Environmental Defense Fund has broken down the mercury content of different types of flounder with a “low mercury” rating. Here are some of the flounders with low levels of mercury that make flounder safe in pregnancy:

• Starry Flounder
• Windowpane Flounder
• Blackbuck Flounder
• Summer / Winter Flounder (4)
• Yellowtail Flounder
• Arrow-tooth Flounder
• Witch Flounder

Can I Eat Flounder While Pregnant?

Most pregnant women worry, “Can I eat flounder while pregnant?” due to the conflicting reports they receive about flounder fish. Flounder is generally safe to eat when pregnant if it’s fully cooked. Low in mercury, flounder is an excellent lean source of protein and contains minimal amounts of vitamins. As there’s more than one type of flounder, one needs to look at the mercury levels, portion sizes, and ways to make their favourite flounders super healthy during pregnancy.

Health Benefits of Eating Flounder During Pregnancy 

Contaminants such as methyl mercury and polychlorinated biphenyls (PCBs) are known to cause harm in humans when they consume large quantities of fish contaminated with these pollutants (5). Flounder is a low-mercury fish and is an ideal choice for pregnant women.

Flounder is a good choice of fish to consume during pregnancy, as it offers a host of healthy benefits. Here are some of them (6):

1. Flounder is a rich source of lean protein that is essential for your baby’s growth and development. It boosts body strength and also repairs your skin, organs, and muscle tissues.
2. The long-chain omega-3 fatty acid in flounder helps reduce triglyceride levels, which in turn lowers the risk of heart disease.
3. Flounder promote strong bones. It is an excellent source of vitamin B and vitamin D.
4. Flounder enhances vitamin B-12 levels. A serving of flounder or sole can fulfil nearly half of your daily B-12 requirements, helping in nerve function, DNA production, and the formation of red blood cells.
5. If you want to support healthy thyroid function and metabolism, then flounder is a good choice. A single serving of flounder fish offers almost 50% of the Daily Value of selenium, a vital mineral that is crucial for proper thyroid and metabolic functions.

How Much Flounder Should Pregnant Women Eat?

As flounder has a low mercury level, you can safely eat it several times a week during pregnancy. According to the Dietary Guidelines for Americans and FDA recommendations, pregnant women can safely consume approximately 8 to 12 ounces per week of seafood with low mercury content (7). Generally, a portion of fish is approximately 3 to 4 oz., depending on its size. Hence, a pregnant woman can eat flounder up to three times a week.

Healthy Recipes of Flounder While Pregnant

Here are some healthy recipes for flounder that you can enjoy preparing and eating while pregnant.

1. Baked Flounder Fillet & Sautéed Veggies 

This go-to nutritious fish dinner containing a rainbow of veggies, flounder, and thyme adds just the right sweet, lemony and peppery taste, is sure to get you hooked.

Ingredients 

• Flounder fillet – 1lb
• Cherry tomatoes halved – 1/2lb
• Broccoli chopped into small pieces – 1/2lb
• Medium red bell pepper chopped – 1
• Small sweet onion, thinly sliced in rings – 1
• Garlic cloves finely chopped – 2
• Olive oil 2 tsp – 1Tbsp
• Kosher salt – 1tsp
• Lemon pepper – 1tsp
• Dried thyme – 1/2tsp
• Ground black pepper to taste
• Fresh thyme sprigs for garnish

Total Cooking Time: 25 Minutes

Servings: 4

Method 

1. Preheat oven to 425°F.
2. Heat one tbsp olive oil in a skillet over medium-high heat.
3. Add onion and garlic. Cook for 3-5 minutes, until translucent. Add bell pepper; sauté until soft. Add broccoli and tomatoes to cook until tender for about three minutes. Sprinkle salt and pepper to taste. Remove from heat.
4. Arrange the flounder and drizzle with the remaining 2 tsp olive oil in a baking dish. Season with thyme, salt, and lemon pepper. Bake 8-10 minutes until the fish turns golden on top.
5. Serve with sautéed veggies and garnish with thyme sprigs.

2. Baked Flounder With Parmesan Crumbs 

Try this easy, healthy, quick, and family-friendly recipe to put together a dish complete with grated Parmesan cheese, lemon zest, and the wonderful aroma of fresh basil.

Ingredients 

• Flounder fillets – 4 (2 Pounds)
• Salt and freshly ground pepper
• Newly Grated Parmesan Cheese – 3/4th Cup
• Coarse Fresh Bread Crumbs – 1/2 Cup
• Melted unsalted butter – 4 Tbsp.
• Extra-virgin Olive Oil – 2 Tbsp.

Total Cooking Time: 15 Minutes

Servings: 4

Method 

1. Preheat the oven to 425°F. 
2. Season the fish fillets with salt and pepper in a large baking pan.
3. Mix the Parmesan with bread crumbs, melted butter, and olive oil to drizzle over the fillets.
4. Bake for around 15 minutes until the fish turns golden brown.

FAQs

1. What is the average content of mercury in flounder?

The average PPM of mercury recorded in flatfish, including flounder, by the Food & Drug Administration based on samples tested from 1991 to 2009 was about 0.056 PPM, concluding that flounder is a fish with low mercury levels (8).

2. Which type of flounder is unsafe for pregnant women?

Any raw or undercooked fish, including flounder, is unsafe for pregnant women. Since flounder is a flatfish, it does not take much time to cook properly. When preparing flounder, ensure it reaches an internal temperature of 145°F (63 °C). You can check the temperature with a food thermometer.

3. Which type of flounder is safe: wild-caught or farmed?

Almost all types of flounder you will come across will be wild-caught, as flounder is very rarely farmed. Whether wild-caught or farmed, the important thing is to be aware of the mercury levels and cook it properly before consuming, especially during pregnancy.

A well-cooked fish leaves a firm, easily flaked flesh that is just right to be consumed. In case of any doubt, check with your doctor about the right quantity, how often you can eat flounder fish, and any specific side effects during pregnancy.

References/Resources:

1. Environmental Defense Fund – Environmentalists Request Fluke Closure

2. Environmental Defense Fund – U.S. West Coast groundfish manual

3. Stony Brook University – Guide to mercury levels in Different varieties of fish and shellfish

4. Environmental Defense Fund – Contaminated Fish

5. EHP Publishing – Mercury in Commercial Fish: Optimizing Individual Choices to Reduce Risk

6. Seafood Watch – Alaska flounder & sole

7. FDA – Advice about Eating Fish

8. FDA – Mercury Levels in Commercial Fish and Shellfish (1990-2012)

Also Read:

Eating Sausage in Pregnancy
Consuming Meat While Pregnant
Consuming Liver during Pregnancy
Is Eating Sea Bass When Pregnant Safe?

Our Editorial Policy

Parenting is a huge responsibility, for you as a caregiver, but also for us as a parenting content platform. We understand that and take our responsibility of creating credible content seriously. FirstCry Parenting articles are written and published only after extensive research using factually sound references to deliver quality content that is accurate, validated by experts, and completely reliable. To understand how we go about creating content that is credible, read our editorial policy here.