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NHS advises two portions of fish a week

THE NHS advises that a healthy diet should include at least two portions of fish a week, including one of oily fish.

That is because fish and shellfish are good sources of many vitamins and minerals. Oily fish – such as salmon and fresh tuna – is particularly rich in omega-3 fatty acids, which may help to keep your heart healthy.

Most of us should have more fish in our diet, including more oily fish, and substitute a diet that is rich in meat, with more fish.

For a healthier choice, go for steamed, baked or grilled fish or shellfish, rather than fried. This is because frying makes fish and shellfish much higher in fat, especially if they’re cooked in batter.

Oily fish

Examples of oily fish are salmon, mackerel, sardines, trout and herring.

White fish

White fish are very low in fat, making them one of the healthier, low-fat alternatives to red or processed meat, which tends to be higher in fat, especially saturated fat.

Shellfish

Shellfish includes prawns, mussels and langoustine. They are low in fat and a good source of selenium, zinc, iodine and copper.

How much fish?

A healthy diet should include at least two portions of fish a week, including one of oily fish.

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