Don’t ditch oily fish
Oil-rich varieties of fish such as sardines, mackerel, herring, trout or salmon may be higher in fat, and therefore calories, than white fish or shellfish. But even if you’re trying to lose weight, it’s important to still include them in your diet.
Health experts recommend everyone should enjoy at least two 140g servings (cooked weight) of fish a week, one of which should be an oil-rich variety*. One of the reasons we should include oily fish as part of a balanced, nutritious diet is because they contain omega-3 fats – and these have been shown to have many health benefits including helping to keep the heart working properly and maintaining normal blood pressure, brain function, vision and blood levels of triglycerides (a type of fat that increases the risk of heart disease when levels are raised).
* Scientific Advisory Committee on Nutrition (2004) FICS/04/02 Published 14/4/04