Healthy & Special Diets > Recipes for Specific Life Stages > Pregnancy-Friendly Recipes > Foods to Avoid During Pregnancy

Pregnancy-Safe Salmon with Lemon & Dill

A delicious and safe baked salmon recipe perfect for pregnant women. This recipe emphasizes using fresh ingredients and ensuring the salmon is cooked thoroughly to avoid any health risks. Rich in Omega-3 fatty acids, it's a nutritional powerhouse for both mother and baby.

Prep Time
10 minutes
Cook Time
15-20 minutes
Servings
1
Ingredients
  • 6 oz Salmon fillet (skin on or off)
  • 1 Lemon
  • 2 tablespoons Fresh dill
  • 1 tablespoon Olive oil
  • 1 clove Garlic
  • 1/4 teaspoon Salt
  • 1/8 teaspoon Black pepper

Preparation

Preheat your oven to 400°F (200°C). Ensure the oven is fully heated before placing the salmon inside. This ensures even cooking.

Preparing the Salmon

Rinse the salmon fillet under cold water and pat it dry with paper towels. This step helps remove any surface moisture, allowing for better browning.

Making the Marinade

In a small bowl, whisk together the olive oil, minced garlic, lemon juice (from half a lemon), chopped fresh dill, salt, and pepper.

Marinating the Salmon

Place the salmon fillet on a baking sheet lined with parchment paper. Pour the marinade over the salmon, ensuring it's evenly coated. Let it sit for 5 minutes to absorb flavors.

Baking the Salmon

Bake in the preheated oven for 15-20 minutes, or until the salmon is cooked through. The internal temperature should reach 145°F (63°C). Check for doneness by flaking the salmon with a fork; it should easily separate.

Serving

Garnish with lemon slices and a sprinkle of fresh dill. Serve immediately with a side of steamed vegetables or quinoa.

Nutrition Facts (Estimated per 100g of product)

Calories: 208, Protein: 20g, Fat: 13g, Carbohydrates: 0g. Salmon is an excellent source of Omega-3 fatty acids, vitamin D, and B vitamins, all essential for a healthy pregnancy.

Other Important Considerations for Nutrition

Ensure the salmon is cooked thoroughly to avoid any risk of listeria or other foodborne illnesses. Raw or undercooked fish should be strictly avoided during pregnancy. Always consult with your healthcare provider for personalized dietary advice during pregnancy.

← Pear and Oatmeal Baby Food with Cinnamon Slow Cooker Salmon with Dill Sauce →

FAQ

  • Is salmon safe to eat during pregnancy?

    Yes, cooked salmon is safe and highly recommended during pregnancy. It's a great source of Omega-3 fatty acids, which are crucial for fetal brain development. However, it's vital to ensure that the salmon is fully cooked to an internal temperature of 145°F (63°C) to avoid foodborne illnesses. Avoid raw or undercooked salmon, such as in sushi.
  • How often can I eat salmon during pregnancy?

    It's generally recommended to consume 8-12 ounces (227-340 grams) of low-mercury fish per week during pregnancy, which includes salmon. This amount provides beneficial nutrients without exposing you to excessive mercury levels. Check with your doctor or a registered dietitian for personalized recommendations.
  • What foods should I avoid during pregnancy?

    During pregnancy, it's best to avoid: raw or undercooked fish and seafood (including sushi and shellfish), unpasteurized dairy products (like some soft cheeses), processed meats (like deli meats and hot dogs, unless thoroughly heated), and excessive caffeine. Alcohol should also be completely avoided. Always consult with your healthcare provider for a comprehensive list and personalized advice.