Eat well, Live Well

We should be eating at least two portions of fish a week, including one of oily fish.

Fish and shellfish are good sources of a variety of vitamins and minerals, and oily fish is particularly rich in omega 3 fatty acids. Fish and shellfish are also good sources of essential vitamins, such as niacin, and minerals, such as selenium and iodine.

Different types of seafood also give different health benefits…

Oily Fish

• Includes fish such as salmon, mackerel, sardines, trout and herring
• Rich in omega 3 fatty acids, which help to prevent heart disease
• A good source of vitamans A and D

White Fish

• Includes fish such as haddock, plaice, pollack, coley and cod
• Very low in fat … just like beans, pulses and chicken (without the skin)
• A much healthier alternative to red or processed meat
• Contains some omega 3 fatty acids

Shellfish

• Includes prawns, mussels and langoustine
• Very low in fat
• An excellent source of selenium, zinc, iodine and copper
• Mussels, oysters, squid and crab are also good sources of omega 3 fatty acids

Fish where you can also eat the bones

• Includes whitebait, canned sardines, pilchards and salmon
• Contains calcium and phosphorous to help make our bones stronger

If you want to make the healthier choice, remember to go for steamed, baked or grilled fish and shellfish, rather than fried. This is because frying makes fish and shellfish much higher in fat, especially if they’re cooked in batter… but this doesn’t mean you need to stop enjoying an occasional portion of fish and chips.

Take a look at our recipes section for healthy ways to prepare and cook fish and shellfish.

Are there enough fish in the sea?

People who eat a lot of fish every week should try to eat as wide a variety as possible, not only for good health but also because of concerns about numbers of fish.

R G Morris choose fish and shellfish that comes from responsibly managed sources, this means it has been caught in a way that allows the fish population to continue in the future.