'Thirteen healthiest fish to eat ... according to Registered Dietitians!'

image from here

Fish “is packed with vitamins and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke,” says Grace Derocha, a national spokesperson for The Academy of Nutrition and Dietetics. These include omega-3 fatty acids, vitamins D and riboflavin, calcium, iron, zinc, magnesium and potassium. Health organisations such as the NHS recommend that we eat two portions of fish a week. “Fish is a high-quality, lean protein to add to your eating routine for healthy muscles, bones, tissue and skin,” she says.

That said, some people avoid fish because of concerns about sustainability, or a fear of consuming mercury, a neurotoxin that are especially bad for pregnant women and young children, which can be an issue in larger fish. Most types of commonly sold fish are healthy to eat a few times a week, however. "It’s always best to look for sustainable seafood certifications, including MSC to ensure a safe, healthy and accountable seafood supply.”

The NHS says women who are or might become pregnant should avoid:

• swordfish
• marlin
• shark
• raw shellfish
• cold-smoked or cured fish (for example smoked salmon or gravlax, including in sushi), unless it has been cooked until steaming hot.

Inspired to eat more fish, then see the list below of thirteen fish which you could work into your food menu plans. They are in no particular order - what is healthiest for you depends on what your body needs and what the rest of your diet looks like!

Salmon

Tuna

Cod 

Sardines

Halibut

Unagi (Eel)

Oysters

Herring

Prawns

Scallops

Clams

Crab

Pollock

Words above and more details can be seen here

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Are you a fish eater?

I am.

Have you a favourite two fish? (you may have more than two)

My two favourite fish are salmon and cod, but I also enjoy other fish (but not Unagi/Eel)

why not enjoy

Lemon and Chilli Crusted Salmon, with extra fine green beans

see recipe details here

or perhaps

Cod (white fish) Gratin

see recipe details here

Some readers may prefer vegetarian choices, see here
If you would prefer vegan choices, use this link here

Please note ... you will find a variety of articles and recipe ideas within this blog and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan