5 fresh ideas for getting fish into your diet

Grilled fish with salad and new potatoes

Learn about the new recommendations for eating oily fish, plus five healthy tips for eating it.

Fish forms a valuable part of a healthy, balanced diet. We should all aim to eat at least two portions per week, including one portion of oily fish. This is regardless of whether we’ve had a heart attack or not, due to a change in guidelines from NICE (National Institute for Care and Excellence). Previously, it recommended that those who have had a heart attack eat more oily fish than everyone else (two to four portions).

NICE says it’s making changes because new treatments for cardiovascular disease are so effective that any additional benefit from eating extra fish could be minimal.

However, fish remains a valuable part of a healthy, balanced diet as a nutritious source of protein as well as being an ingredient of the Mediterranean-style diet that has been associated with a reduced risk of coronary heart disease and stroke.

Here are our top tips:

1. Sandwich filling

Tinned fish such as salmon, mackerel and sardines can be tasty sandwich fillings. Opt for those tinned in spring water, unsaturated oil or tomato sauce rather than brine, which is salty.

Salmon and beetroot salad2. Salad days

Fish is a good addition to a salad. Think grilled salmon, cooked prawns or tinned tuna.

Get the recipe for salmon and beetroot salad (pictured)

3. Meat substitute

Try swapping meat for fish occasionally. Fish is quick and easy to prepare and cook and, if you bake it or poach it with a lid on, it doesn’t leave behind a lingering smell.

4. Fishy advice

Ask your local fishmonger to gut, de-head, scale and fillet your fish for you. They can also advise on cooking times.

5. Sustainable choices

Avoid the most over-fished species and mix up what you go for. The Marine Stewardship Council (MSC) website lists the fish that are being caught within sustainable levels. Look out for the MSC logo on packs, which demonstrates that the fish comes from a fishery that adheres to their guidelines. Your fishmonger can advise on alternative species that are similar to the ones you like.

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