The benefits of eating fish

Fish is a really nutritious food, being rich in protein, vitamins, and minerals which are essential to maintain good health. There are three types of fish: oily fish, white fish, and shellfish.

Examples of oily fish Examples of white fishExamples of shellfish Salmon, Mackerel, Fresh tuna, Trout, Sardines, Herring, Cod, Plaice, Whiting, Haddock, Sole, Hake, Crabs, Mussels, Oysters, Lobster, Prawns.

Oily fish are a rich source of vitamins A, D, and E. They are also rich in essential omega-3 fatty acids which are essential for a healthy brain, eye, and nerve development in babies and children. They are also beneficial to your heart health and there is emerging evidence to suggest that eating fish reduces the risk of cancer and arthritis.

How much can I eat?

Two portions of fish a week are recommended including one portion of oily fish.

Ways you can buy your fish


  • Full of flavor and convenient to prepare and cook.


  • Frozen fish with no coatings has the same nutritional content as fresh fish.
  • Fish often comes breaded, battered and in sauce – choose those with lowest salt and fat.


  • Keep as essential in your store cupboard – ideal for making a meal when you’re in a hurry.
  • Choose canned fish in mineral water over brine and oil.

Note: Canned tuna does not contribute to a portion of oily fish as the fatty acids are destroyed during the canning process.


Choose varieties with lower salt content.

Safety precaution

Children, pregnant women, or those planning to have a baby should avoid eating shark, marlin or swordfish and cut down on tuna as they contain high levels of mercury. Other adults including breastfeeding women should have no more than one portion of shark, marlin, or swordfish per week.

Storing fish

Purchase as near as possible to when you are going to consume it as it is highly perishable. In the refrigerator, keep in an airtight container or on a plate covered with cling film. Do not put mussels, oysters or any other live shellfish into airtight containers, because they need to breathe. Place in a bowl and put in the coldest part of your fridge.


What do you think?

Written by Bradley's Fish Factory

We are a third-generation family business with a passion for quality, value for money, and care for customer service. We know about fish!
R. Bradley (Feltham) Ltd was established in 1946 by Frank Bradley (senior) and his wife Anne, selling jellied eels from a barrow in Feltham. Over 69 years later, our family-run business is supplying fish all over England from our new premises. Today in our factory shop we stock over two hundred different products – selling fresh and frozen seafood to the general public, shops, and restaurants. Our website allows us to open our freezers to you – virtually! We keep our prices low because we can buy in bulk and sell to you directly, without compromising on quality.
Since the mid-1990s Bradleys’ have been supplying the major high street supermarkets across Great Britain with over 15,000 pots and bowls of our famous jellied eels. Every week we made sure to have a consistent, reliable delivery mechanism and the highest quality products!
We always attempt to purchase from sustainable and well-managed fish stocks whether caught in the wild or from responsibly farmed so you can enjoy eating our products with a clear conscience.
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