Fish and shellfish

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

 

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

That's because fish and shellfish are good sources of many vitamins and minerals. Oily fish – such as salmon and fresh tuna – is also particularly high in long-chain 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. However, there are maximum recommended amounts for oily fish, crab and some types of white fish. There is additional advice for women who are pregnant or breastfeeding, and children and babies.

Fish that is steamed, baked or grilled is a healthier choice than fried fish. Frying can increase the fat content of fish and shellfish, especially if they’re cooked in batter.

To ensure there are enough fish to eat now and in the future, we should try to eat a wide variety of fish and to buy fish from sustainable sources.