Seafood - and eat it!

The recommendation to eat at least one portion of oily fish – weighing around 140g when it’s cooked – sounds easy to achieve. But sadly, most of us don’t even come close to this. On average, we manage to eat just one portion of oil-rich fish every three weeks*! To make sure you get enough, eat one serving a week from the following list of oily fish:

  • anchovies
  • fresh tuna
  • herring (bloater, kipper and hilsa are types of herring)
  • jack (also known as scad, horse mackerel and trevally)
  • mackerel
  • pilchards
  • salmon
  • sardines
  • sprats
  • trout
  • whitebait

* Public Health England (2014) National Diet and Nutrition Survey. Results from Years 1-4 (combined) of the rolling programme (2008/2009 – 2011/12).