How fish can help us meet our need for protein

Health experts recommend everyone has two servings of fish each week, one of which should be oily such as mackerel, sardines, herring, kippers, trout or salmon. A serving when cooked should weigh around 140g (equal to about 170g when raw). This amount of fish can give us a significant protein hit (together with omega-3 fats and a wide range of vitamins and minerals)!