Oil-rich fish

Everyone should eat at least one portion a week (a portion is around 140g of cooked fish), but girls and women who may become pregnant in the future, mums-to-be and breastfeeding mums should have no more than two portions a week. This is because oily fish may contain low levels of pollutants that may affect the development of an unborn baby. Oily fish include mackerel, sardines, salmon, herring, trout, pilchards, anchovies, herring, sprats and whitebait.