Pregnancy comes with a whole host of dietary dos and don’ts. It can feel like you need an advanced degree just to navigate what you can and cannot eat for those long 9 months But while the restrictions can feel daunting, the good news is that many beloved foods are still on the menu during pregnancy – including sushi.
Specifically, cooked sushi options like shrimp tempura rolls are perfectly safe and delicious picks for expectant mothers. Keep reading to learn why shrimp tempura gets the green light during pregnancy and how to enjoy it guilt-free.
Why Shrimp Tempura is a Smart Choice
Let’s start with why shrimp tempura is an ideal way to satisfy your sushi cravings while pregnant:
-
It’s cooked thoroughly This eliminates any risks from raw fish and seafood. The tempura batter also adds an extra layer of protection
-
Shrimp is low in mercury. Many types of sushi fish can contain higher mercury levels. But shrimp is low on the mercury scale, making it a safer choice.
-
It provides key nutrients. Shrimp contains protein, iron, omega-3s, and other vitamins and minerals that support you and baby’s health.
-
It satisfies cravings. Getting to enjoy the flavors you love helps make pregnancy feel a bit more normal.
So by opting for cooked rolls like shrimp tempura, you get to enjoy tasty sushi without having to worry about foodborne illnesses or other health risks. It’s a win-win!
Ordering Shrimp Tempura Rolls at Restaurants
If you’re dining at a sushi restaurant during pregnancy, shrimp tempura rolls are smart menu picks. Here are some tips for ordering:
-
Ask your server to point out cooked sushi options on the menu. Shrimp tempura should be clearly labeled.
-
Specify that you want rolls made with cooked shrimp only, not raw options.
-
Ask about ingredients if you have any food allergies or sensitivities. Soy sauce, for example, contains wheat.
-
Opt for rolls without spicy mayo or sriracha, which contain raw eggs. Stick to eel sauce, ponzu, or other cooked sauces.
-
Look for California rolls, dynamite rolls, and other tempura shrimp special rolls on the menu.
-
Don’t be afraid to customize! Many sushi restaurants will substitute cooked shrimp for raw fish in specialty rolls upon request.
Make Your Own Shrimp Tempura Rolls
You can also satisfy your tempura craving at home by making DIY shrimp tempura rolls. Here’s a simple recipe:
Ingredients:
- 8-12 large shrimp, peeled and deveined
- 1 cup tempura batter (can use pre-made)
- Cooking oil for frying (vegetable, peanut, etc)
- 4-6 sheets toasted seaweed
- 2 cups prepared sushi rice
- Optional fillings: avocado, cucumber, carrot, etc.
Instructions:
-
Make tempura batter from mix or scratch and coat shrimp.
-
Fry shrimp in 350°F oil for 2-3 minutes until golden brown. Drain on paper towel.
-
Lay seaweed sheet on sushi rolling mat. Spread rice evenly, leaving 1⁄2 inch uncovered at top.
-
Place shrimp and other fillings across bottom half of rice.
-
Roll up sushi roll using mat to shape it. Cut into 6-8 pieces.
-
Serve with dipping sauces like soy, eel sauce, or ponzu on the side.
This simple homemade version allows you full control over the ingredients. And you can experiment with creative fillings like mango, avocado, or cucumber.
Healthy Pregnancy Eating Includes Balance
The key to healthy eating during pregnancy is balance. While you do need to make some adjustments to your diet, you should still be able to enjoy a wide variety of delicious foods in moderation. As long as you take precautions like cooking seafood thoroughly and avoiding risky ingredients like raw eggs, shrimp tempura rolls are a nutritious way to indulge your sushi craving.
Pregnancy is temporary, so take the opportunity to treat yourself when cravings strike. Just be sure to also emphasize nutrition powerhouses like fruits, vegetables, whole grains, lean proteins, dairy and healthy fats in your overall diet. If you balance treats like shrimp tempura with plenty of nourishing staples, you can feel good knowing both you and your growing baby are getting the diet you need.
So next time the sushi craving strikes, don’t be afraid to go for it! Follow the guidance of your doctor and make sure to choose cooked options only. With a few small tweaks, you can continue enjoying the flavors you love without having to fully give up sushi. A cooked seafood roll can be a satisfying pick-me-up anytime during your pregnancy.
Can I eat raw sushi while pregnant?
In the days before giving birth, the American College of Obstetricians and Gynecologists (ACOG) says it’s better to be safe than sorry. Can I Eat Sushi While I’m Pregnant? (American College of Obstetricians and Gynecology) See All Sources [1] Don’t eat any seafood that isn’t fully cooked, like fish sashimi and raw fish rolls, because you could get sick from it. But you can still eat a lot of seafood—as long as you cook the fish all the way through, it’s safe. (Stay away from anything seared. ).
One particularly significant threat, listeria, is a bacteria thats a danger to you and your babys health. CDC Listeria (Listeriosis) Questions and AnswersSee All Sources [2] You can get listeriosis, a disease that happens when you eat foods that are contaminated with listeria, from raw foods like meat and eggs, as well as from dairy products that have not been pasteurized.
Symptoms of listeriosis can vary. People who have it may not have any symptoms at all or right away, but you may feel like you have the flu. If you suspect youve contracted a case of listeriosis, call a doctor. Although youre far more susceptible to listeriosis during pregnancy, reported cases are rare.
Can I eat cooked sushi while pregnant?
Yes! Sushi and other cooked fish are great options during pregnancy because they are high in protein and omega-3s. Eating fish is good for you and your baby’s development, your brain health, and your heart health. It may even make it less likely that you’ll give birth before your due date.
Your weekly fish and shellfish intake should be between 8 and 12 ounces when you’re pregnant, according to the Food and Drug Administration (FDA). A shrimp tempura can help you reach that goal. Trusted SourceFood and Drug AdministrationAdvice About Eating FishSee All Sources [3].
Watch out for fish with a higher mercury content. The FDA advises that you limit mercury consumption during pregnancy — the heavy metal is linked to birth defects and nervous system damage. On a typical sushi menu, fish to skip over includes bigeye tuna and swordfish, while cooked wild salmon is considered a safer pick. If in doubt, consult the FDAs guidelines.
True or False: Pregnant women should avoid eating fish and seafood due to mercury concerns
Can I eat shrimp tempura If I’m Pregnant?
According to the Food and Drug Administration (FDA), your weekly fish and shellfish intake should hover around 8 to 12 ounces when you’re pregnant, and a morsel of shrimp tempura can help you on your way to meeting that goal. Watch out for fish with a higher mercury content.
Can I eat shrimp if I’m Pregnant?
Shrimp has plenty of iron, a mineral that will serve you well when you’re expecting. Other crustaceans and shellfish like clams, lobster, crab, scallops and oysters are also acceptable options when they’re cooked. They’re only counted among the handful of foods you should avoid during pregnancy when they’re raw.
Can you eat seafood during pregnancy?
Eating seafood during pregnancy also provides your body with protein, vitamin B-2, and vitamin D. Plus, seafood and shrimp are a source of iron, magnesium, and potassium. Eating iron-rich foods during pregnancy helps your body produce extra blood for you and baby. This can fight iron deficiency anemia and give you more energy during your pregnancy.
Can I eat fish if I’m Pregnant?
Watch out for fish with a higher mercury content. The FDA advises that you limit mercury consumption during pregnancy — the heavy metal is linked to birth defects and nervous system damage. On a typical sushi menu, fish to skip over includes bigeye tuna and swordfish, while cooked wild salmon is considered a safer pick.