We should be eating more fish & chips

All of us should be eating more fish and chips– An excellent source of protein which contains essential Selenium and Iodine vitamins and minerals. The white fish such as Cod, Haddock, Plaice and Whiting are very low in fat and an even healthier choice by poaching, baking or grilling. Oily fish like Sardines, Herring, Mackerel, Trout and Salmon are 'the food of the heart'. Oily fish are rich in Omega 3 fatty acids which help to lower your risk of heart disease. Oily fish are also rich in vitamins A and D.

This list shows some of the fish and seafood which are classed as oily:

• Salmon
• Trout
• Mackerel
• Herring
• Sardines
• Pilchards
• Kipper
• Eel
• Whitebait
• Fresh Tuna
• Anchovies
• Swordfish
• Bloater
• Cacha
• Carp
• Hilsa
• Jack Fish
• Sprats
• Shrimp
• Crab

Canned Tuna is not classed as oily but Fresh Tuna is because the canning process of the tuna reduces the Omega 3 fatty acid content. The Omega 3 fatty acid content of other canned fish is not affected. So, how much fish should we eat? The Food Standards Agency (FSA) recommends that we should be eating at least 2 portions of fish a week which includes 1 portion of oily fish.