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
Fresh
- Full of flavor and convenient to prepare and cook.
Frozen
- 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.
Canned
- 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.
Smoked
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.
