Most of us should be eating more fish ?including a portion of oily fish each week. It's an excellent source of protein and contains many vitamins and minerals.
Aim for at least two portions of fish a week, including a portion of oily fish. You can choose from fresh, frozen or canned ?but remember that canned and smoked fish can be high in salt.
What are oily fish?
Some fish are called oily fish because they are rich in certain types of fats, called omega 3 fatty acids, which can help keep our hearts healthy.
How much oily fish?
Although most of us should be eating more oily fish, women who might have a baby one day should have a maximum of 2 portions of oily fish a week (a portion is about 140g). And 4 is the recommended maximum number of portions for other adults.
Examples of oily fish
Salmon, mackerel, trout, herring, fresh tuna, sardines, pilchards, eel
Examples of white or non-oily fish
Cod, haddock, plaice, coley, tinned tuna, halibut, skate, sea bass, hake
Shark, swordfish and marlin
Don't have more than one portion a week of these types of fish. This is because of the high levels of mercury in these fish.
