When choosing fish to avoid during pregnancy, skip shark, swordfish, king mackerel, and tilefish. These fish are flagged because certain large predatory fish can have high mercury levels, so the specific kind of fish matters. [1][2]
You may see different lists or wording in seafood advice because recommendations can vary by the exact fish and its source; for example, one cited recommendation specifies tilefish from the Gulf of Mexico. [1] If you are looking at a menu or package, use the fish’s exact name rather than relying on a broad label such as “white fish.” That simple check can help you tell whether a choice is one of the fish named for avoidance. Keep your decision focused on the specific fish, not on assuming that every seafood option has the same mercury concern.
Fish to leave off your pregnancy menu
Shark, swordfish, king mackerel, and Gulf of Mexico tilefish are the main fish to leave off your pregnancy menu in this list. Pregnancy seafood guidance also names bigeye tuna, marlin, and orange roughy as fish to avoid. [1][3]
Shark and swordfish: Skip either one when it appears on a menu or seafood counter label. Both are named among the fish to avoid during pregnancy. [1]
King mackerel and Gulf of Mexico tilefish: These are also on the list; the tilefish distinction is specifically for fish from the Gulf of Mexico. [1]
Bigeye tuna, marlin, and orange roughy: These appear alongside shark, swordfish, king mackerel, and tilefish in pregnancy seafood guidance. [3]
The list is about particular fish, not every fish with a familiar name. For example, guidance specifically names bigeye tuna; it does not treat all tuna types as one category. [3] If a menu says only “tuna,” ask which type it is before ordering, rather than assuming it is bigeye tuna or assuming all tuna has the same mercury profile.
This short list can help when you are scanning a seafood menu or asking what kind of fish is in a dish. If you cannot confirm the species, choose a clearly identified option instead.
What to do when the fish name is unclear
When a menu or label gives only a vague fish name, pause and ask what species it is and where it was caught, if that information is available. A name such as “snapper” or “tuna” may not tell you enough to make a confident choice, so it’s reasonable to ask the restaurant or seller for more detail.
Check the name and origin: Ask for the exact fish species and catch location when you can. At a restaurant, you might ask, “Do you know what species this is, and where it was caught?”
Choose a clear alternative if it stays unidentified: If no one can identify the fish, pick an option with a clear name and lower-mercury profile instead. For example, choose a clearly labeled fish rather than an unspecified “daily special.”
Look up unfamiliar choices: For a fish that is named but not covered in this article, check current official fish advice before ordering or buying it.
This approach is useful at seafood counters, restaurants, and family meals where labels or menus may be brief. You do not need to guess from appearance or rely on a broad market name; ask for the details, then make your choice. If the seller cannot provide them, switching to a clearly identified option is a practical way to avoid uncertainty.
Choose a lower-mercury option instead
Choosing a lower-mercury fish lets you keep fish on the menu without treating every kind as something to avoid. Examples include shrimp, salmon, pollock, catfish, and canned light tuna. [4]
Shrimp: A familiar option that can work in tacos, pasta, or a simple bowl with rice.
Salmon: Choose it for a baked dinner or flake it into a sandwich.
Pollock: Its mild flavor makes it an easy fit in fish tacos or a sheet-pan meal.
Catfish: Try it baked or cooked in a skillet.
Canned light tuna: Keep it distinct from other tuna types when choosing what to eat.
The point is to choose carefully, not to avoid all fish. Fish intake during pregnancy is recommended because it may help your baby’s cognitive development. [5] If you are deciding what to serve, you can start with a clearly named option such as salmon or shrimp, then prepare it in a way that suits your meal. For example, baked salmon can go alongside vegetables, while shrimp can be added to pasta.
Use these examples as options, not as a personalized meal plan. For your own choices and amounts, consider your preferences and ask your prenatal care professional if you need individual guidance.
Make the choice simple at your next meal
At your next meal, focus on choosing a clearly identified fish rather than avoiding seafood altogether. Shark, swordfish, king mackerel, and tilefish are among the fish to avoid, and pregnancy seafood guidance also flags bigeye tuna, marlin, and orange roughy. [1][3]
If a menu or label leaves you unsure what the fish is, check current official fish advice before ordering, or choose an option clearly identified as lower in mercury. You can make a simple swap—for example, ask whether the restaurant can name the fish before you decide. [4] The goal is to select fish carefully, not to eliminate fish from your meals; lower-mercury choices include shrimp, salmon, pollock, catfish, and canned light tuna. [4]