Oily fish has been linked to many health benefits, including:

  • Lowering the risk of heart disease
  • improved mental ability
  • protection from cancer, dementia and rheumatoid arthritis
  • Oily fish can be enjoyed as part of a balanced diet.
  • From a nutritional point of view, oily fish is a good source of protein and omega-3s.
  • Large fish should not be consumed often, as trace elements of mercury in fish can cause illness over time.

Oily fish is rich in omega-3 polyunsaturated fatty acids, which have been shown to reduce inflammation and potentially lower the risk of the above (heart disease, cancer and arthritis). Both white and oily fish are good sources of lean protein. White fish contains fatty acids, but only in the liver, and in smaller quantities.

So what fish contain these amazing Omega 3 fatty acids?

Mackerel, trout, salmon, sardines, pilchards, kippers, white bate, herring, tuna

One of Favourites is mackeral. Try out my Makeral with roated kale, superseeds and sundried tomatoes. A whole bag of kale drizzled in olive oil and seasoned with plenty of salt and pepper. Tastes amazing and greens you can eat in abundance.

Don’t forget good nutrition means healthy balance, rotating your meats and fishes, plenty of green veg (carbs) and good fats.

Would love to hear about your recipes.  Visit my health fitness & wellness page for more useful tips and advice

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