Fish and shellfish

Fish and Shellfish

Eating fish and shellfish is important for a healthy diet. Aim for at least 2 portions of fish a week, including 1 portion of oily fish. Oily fish, like salmon and sardines, is high in omega-3 fatty acids, which are good for your heart.

Types of Fish

Different fish and shellfish offer various nutrients.

Oily Fish:
Examples include:

• Herring (like kipper and hilsa)

• Pilchards

• Salmon

• Sardines

• Sprats

• Trout

• Mackerel

Oily fish is:

• Rich in omega-3 fatty acids, which can help prevent heart disease

• A good source of vitamin D

Some oily fish, like canned sardines and salmon, have edible bones that provide calcium and phosphorus.

White Fish:
Examples include:

• Cod

• Haddock

• Plaice

• Pollock

• Tilapia

White fish is:

• Low in fat, making it a healthier choice than red or processed meat

• Some types can provide omega-3, but not as much as oily fish.

Shellfish:
Includes prawns, mussels, scallops, squid, and langoustine. Shellfish are:

• Low in fat

• Sources of selenium, zinc, iodine, and copper

• Some shellfish, like mussels and oysters, contain omega-3, but less than oily fish.

How Much Fish Should We Eat?

A balanced diet includes at least 2 portions of fish weekly, with 1 portion being oily fish. A portion is about 140 grams (5 oz).

Oily Fish Recommendations:

• At least 1 portion (140g) of oily fish each week.

• Limit to 2 portions for girls, women planning a pregnancy, and pregnant or breastfeeding women due to pollutants in oily fish.

White Fish Recommendations:

• You can eat as much white fish as you like, but limit certain types (like sea bass and halibut) due to potential pollutants.

Shellfish Recommendations:

• No limits on white crab meat, but limit brown crab meat.

Fish and Pregnancy

Eating fish is beneficial for health and baby development, but pregnant and breastfeeding women should avoid some types due to mercury and pollutants. Here are the guidelines:

• Avoid: Shark, swordfish, and marlin, as they contain high mercury levels. Other adults should eat no more than 1 portion of these fish weekly.

• Oily Fish: Girls and women (not post-menopausal) should have no more than 2 portions a week.

• Tuna: Limit to 4 cans or 2 steaks weekly for those trying to conceive or pregnant.

Feeding Children Fish

Children under 16 should not eat shark, swordfish, or marlin due to mercury levels. Raw shellfish should also be avoided to reduce food poisoning risks.

Boys can have up to 4 portions of oily fish a week, but girls should have no more than 2.

Fish Liver Oil Supplements

Fish liver oil is high in vitamin A, which can be harmful in excess. Pregnant women should avoid these supplements.

Sustainable Fish and Shellfish

Choose fish and shellfish caught or produced in a way that protects marine life and allows fish populations to replenish. Eating a variety of fish helps ensure future supplies and supports the environment.

Fish and Shellfish Safety

To prevent food poisoning:

• Choose Fresh: Buy fish from reputable sources and keep it refrigerated or on ice.

• Storage Tips: Store fish and shellfish in covered containers in the fridge. Don’t store live shellfish in airtight containers.

• Cooking Tips: Wash hands before and after handling fish. Cook shellfish thoroughly, and discard any that don’t open during cooking.

Fish and Shellfish Allergy

Allergies to fish and shellfish are common and can be severe. People allergic to one type often react to others. Cooking doesn’t reduce allergy risks.