White fish such as cod, coley, hake, haddock, pollock, basa, dab, sole, plaice, red mullet, gurnard, tilapia, halibut, flounder, monkfish and pouting are rich in protein and contain a wide range of vitamins and minerals. They’re also low in fat, although they still provide some omega-3 fats (but not as much as oily fish).
Generally, you can eat as much white fish as you like. But if you regularly eat fish, you should avoid having sea bream, sea bass, turbot, halibut or rock salmon (also known as dogfish, flake, huss, rig or rock eel) too often, as they may contain similar low levels of pollutants to oily fish. There are also separate guidelines for shark and marlin.
Children, pregnant women and women who are trying to get pregnant should avoid these completely, as they may contain more mercury than other fish. Other adults should have no more than one portion a week. It’s worth bearing in mind that shark and marlin are also endangered so we should avoid eating these fish anyway.
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