Is It Safe to Eat Sole Fish During Pregnancy?


Pregnancy is when you should put aside low-nutritious foods and include high-nutritious ones in your diet to support a healthy pregnancy and give birth to a healthier baby. Sole fish is one of the best seafood choices for you! Consuming sole fish pregnancy and other types of seafood, like crawfish while pregnant, provides essential nutrients your body needs.

In this article on Hipregnancy, we will cover all the key points you need to know regarding sole fish during pregnancy, including benefits, mercury level, side effects, etc. Keep reading to find the answer to your questions about sole fish and pregnancy.

What is a sole fish?

What is a sole fish

Sole fish is a kind of lean flatfish containing essential nutrients and minerals needed to improve your overall health. This fish belongs to the Soleidae family and is found around the coasts of Europe and in the waters of the Americas.

The sole fish has several types, and the Dover sole fish is one of the well-known ones. This flatfish is brown and has two small eyes on the right side of its body making it look strange. Sole fish feeds on crustaceans and shellfish and can grow up to 28 inches long. (Don’t miss shellfish during pregnancy!)

This fish is a good choice for those who dislike the strong taste of the fish and, because of that, do not include fish in their diet. Sole fish is a mild-tasting fish; everyone enjoys consuming it. Let’s continue to learn more about sole fish in pregnancy.

Also Read: mackerel for pregnant

Is sole fish safe during pregnancy?

Is sole fish safe to eat during pregnancy

Generally speaking, pregnant ladies should be cautious about consuming fish while pregnant due to the presence of mercury in fish. Fortunately, some fish contain low mercury levels and can be consumed while pregnant. For instance, you can have salmon or halibut in pregnancy.

What about sole fish? Can you have Dover sole during pregnancy? Yes, it is considered safe to consume sole fish during pregnancy, but you should have it in moderation and cook it well to minimize the risk of foodborne illnesses.

It would be best if you had a balanced diet while pregnant; therefore, we recommend one or two servings of sole fish per week. The rule applies to the consumption of cod while pregnant. Sole fish is a great source of minerals, vitamins, omega-3 fatty acids, and lean protein. Keep reading to see how beneficial sole fish is for pregnancy.

Also Read: Mozzarella Cheese When Pregnant

Is sole fish high in mercury?

Is sole fish high in mercury

Pregnant ladies are warned to limit their mercury intake to prevent congenital disabilities. They should opt for the types of fish which are low in mercury. Sole fish falls into the category of such fish.

This flatfish is not high in mercury, so you don’t need to be worried about having it while pregnant. Since the mercury level in sole fish pregnancy is very low, consuming it will not harm the unborn baby in the womb.

Although it is generally considered safe to have sole fish when pregnant, it is advisable to consult your doctor. This rule applies to anything you want to include in your pregnancy diet.

Health benefits of sole fish pregnancy

Health benefits of sole fish pregnancy

Sole fish is rich in lean protein, vitamin B12, Omega-3s, phosphorus, and selenium. This low-mercury fish is considered a nutritious food for pregnant women, and eating it while pregnant provides the following health benefits, including;

  • Lowering the risk of preterm birth
  •  Providing Omega-3 while pregnant
  • Lowering the cholesterol levels
  • Reducing inflammation
  • Promoting baby’s brain development
  • Boosting your memory
  • Supporting fetal growth
  • Improving your mood

Since the sole fish has a mild taste, it is the best option for those who can’t tolerate fish’s strong smell and taste. Try sole fish pregnancy and see how tasty this fish is.

Now, you know that consuming Dover sole is safe during pregnancy. Let’s continue to determine other safe fishes for pregnant women.

Which fishes are safe in pregnancy

Which fishes are safe in pregnancy

As mentioned in previous parts, it is good to have low mercury fish pregnancy, but do you know which fish is low in mercury? If not, check the following part.

Here is a list of safe fish during pregnancy, including;

Note; although all the fish mentioned above will not put you at risk of health issues related to mercury if you don’t cook them completely, you will get sick. As a result, cook your fish, including sole fish pregnancy, until it reaches an internal temperature of 145 F to make it a pregnancy-safe option.

What fish to avoid while pregnant?

What fish to avoid while pregnant

You should avoid consuming high-mercury fish pregnancy due to the negative effects of mercury on pregnancy. Hipregnancy warns you about exposure to high mercury levels before or during pregnancy. Brain damage, hearing loss, learning disabilities, and severe nervous system damage are some negative effects of mercury on the growing fetus in the womb.

Here is a list of fish to avoid during pregnancy, including;

  • Marin
  • Shark
  • Tilefish from the Gulf of Mexico
  • King Miracle
  • Orange roughly
  • Bigeye tuna
  • Swordfish

Potential risks of sole fish pregnancy

Potential risks of sole fish pregnancy

Overall, if you have sole fish in moderate amounts while pregnant and cook it properly before consumption, you will not face any health issues. But whenever you experience the following symptoms, consult your doctor;

  • Swelling,
  • respiratory problems,
  • itching,
  • and rash.

Always follow your healthcare provider’s guidelines during 9 months of pregnancy to minimize the chance of health issues and pregnancy complications. Nothing will harm your unborn baby if you eat a balanced diet and follow a healthy lifestyle while pregnant. 


Eating fish during pregnancy is good for improving your overall health and the unborn baby ; just low mercury fish. Sole fish is a safe fish for pregnant ladies containing essential nutrients during pregnancy.

Sole fish pregnancy is beneficial for baby’s brain development and boosts your mood while pregnant. You should have it once or twice weekly to benefit from this nutritious fish.

If there are any questions regarding the consumption of sole fish while pregnant, do share your questions with us via comment. We are always ready to help you.

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