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Fish

Find out why these fish are nutritious and how to make them delicious below.

 

 

Click here for more details on each of these techniques.

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In the UK, we don’t eat enough fish - we should be aiming for two portions of fish a week, one of which should be oily. White fish is a low-fat source of protein and oily fish is rich in omega 3, the 'good' fat that helps to improve heart health and brain function. Fish is incredibly versatile and much easier to cook than people think.

Grilling, frying, poaching, steaming, microwaving, roasting and baking are all great ways to make delicious fish dishes. Click on the fish to find out how these can be prepared and try it today!

Fish

Nutritious

Food facts

Oysters Rich in iron, zinc, selenium, vitamin B12 and a source of vitamin D, calcium and omega 3. Needs little more than lemon or Tabasco.
Herring Rich in selenium, vitamin D, vitamin B6, vitamin B12 and omega 3 and a source of riboflavin. A richly flavoured oily fish with deeply coloured flesh and blue and silver skin.
Mussels Rich in iron, selenium and vitamin B12 and a source of zinc, riboflavin and folate. Tap any open mussels to close: discard any that don't.
Kipper Rich in selenium, vitamin D, vitamin B12 and omega 3 and a source of riboflavin and vitamin B6. Oven-baking and grilling cooking methods retains more of the omega-3 fats than frying.
Sprats Rich in vitamin D, vitamin B12 and omega 3 and a source of zinc, selenium and vitamin B6. Sprats have silver grey scales and white-grey flesh and are a non-expensive way of getting omega 3 fat.
Mackerel Rich in selenium, vitamin D, vitamin B12 and omega 3 and a source of riboflavin and vitamin B6. A medium-sized fish with a distinctive silvery-blue, tiger stripe-patterened skin. Tinned mackeral on wholemeal toast makes a delicious and nutritious light lunch.
Sardines Rich in selenium, vitamin D, vitamin B12 and omega 3 and a source of riboflavin and vitamin B6. Sardines canned in tomato sauce is a convenient way to include more omega 3-rich oily fish into your diet.
Rainbow trout Rich in selenium, vitamin D, vitamin B12 and omega 3 and a source of thiamine and vitamin B6. Eating foods rich in vitamin D, like trout, helps increase the body’s absorption of calcium from other foods.
Tuna Rich in selenium, vitamin D, vitamin B12 and omega 3 and a source of vitamin B6. More of the omega 3 fats are retained after oven and microwave cooking, compared to frying.
Salmon Rich in selenium, vitamin D, vitamin B6, vitamin B12 and omega 3 and a source of thiamine. Pan-frying salmon can cause omega 3 fats to diffuse into the culinary fats it is fried in. Using omega 3-enriched margarines can help to prevent losses.
Prawns Rich in vitamin B12 and a source of zinc and selenium. Prawns are crustaceans of varying size with firm, meaty flesh. Their flesh is grey when raw and turns pink and opaque once cooked.
White fish Vitamin B12 and the mineral selenium. A low fat source of protein.