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Your M&S
Health and Nutrition

M&S Health & Nutrition

2 A Week

2 A Week

Fish

What are the benefits of fish?

Fish is a great source of protein, which is important for our growth and development. It's also low in saturated fat and provides a range of vitamins and minerals including vitamins A, D, B vitamins, iodine, selenium and calcium (fish with small edible bones can be a source of calcium). Oily fish are also a rich source of omega 3, which is needed for vision and brain development. This essential type of fat is also important for maintaining a healthy heart and, as part of a healthy diet, may help to prevent strokes and heart disease. Our bodies can't make omega 3 fats very efficiently so it is important to include good sources in our diet and oily fish are the richest source of omega 3 fats.

For more information about the health benefits omega 3 fats please click here.

Two a week

We should aim to have at least two portions of fish a week, one of which should be oily fish. One portion of fish is roughly 140g, which is equivalent to a medium fillet of Haddock or Pollack or one whole fillet of Mackerel. See the table below for a list of oily and white fish.

Examples of Oily and White fish

Oily FishWhite Fish
MackerelCod
HerringHaddock
TroutRed Gunard
SalmonPollack
Fresh Tuna (not canned tuna)Torbay Sole
KippersDover Sole
AnchoviesSea Bass
SardinesHalibut
PilchardsSea Bream
 Monkfish
 Hake
 John Dory
 Lemon Sole
 Plaice

Different species of fish can provide different varieties of vitamins and minerals, so it's important to include a variety of fish in our diet - see our quick fish guide below to find out more.

MackerelA rich source of omega 3 fats as well as vitamins A, D, B12, B6 and B3 (Niacin). Also high in iodine and selenium.
SalmonA rich source of omega 3 fat as well as vitamins A, D, E and B6 and provides some vitamin B3 (Niacin).
HaddockA source of lean protein which also provides some vitamin B6 and is rich in iodine.
Lemon SoleA source of lean protein which provides small amounts of selenium and vitamin B3 (Niacin).
SardinesA source of lean protein, calcium and selenium as well as vitamins B6, B12 and B3 (Niacin).
Threadfin BreamA source of lean protein and a good source of vitamin B6
TroutA rich source of omega 3 fats as well as vitamins A, D and B12.

Try something new

In the UK, we tend to eat only a few species of fish with family favourites including Salmon, Cod and Tuna. But there are many more varieties out there, so why not swap your usual choice of fish for something a bit different? For example Lemon Sole, Threadfin Bream or Dover Sole make a delicious alternative to cod, while Rainbow Trout or Mackerel can be used in place of Salmon.

Fish is also incredibly versatile and easy to cook - it can be poached, grilled, steamed, baked or even pan fried. We've created some easy to follow recipes to help get you started, click here for more information.

For more information about sustainable fishing please click here.

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