Which oily fish

North-east Atlantic mackerel numbers are currently in healthy states, too. There has been a lot of competition for mackerel fishing over the years, and in , it was over-fished. As a result, all UK fisheries lost their sustainability certifications. You can find mackerel from other countries, such as Iceland and Norway. Smaller oily fish, such as sardines and anchovies, have various sustainability issues and this can vary based on stocks.

The Marine Conservation Society has a Good Fish Guide that is an easy reference to check current sustainability levels for many different fish and is updated annually. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. Find out more at urbanwellness. All health content on bbcgoodfood. If you have any concerns about your general health, you should contact your local healthcare provider.

See our website terms and conditions for more information. Subscriber club Reader offers More Good Food. Sign in. Oily fish is rich in omega-3 polyunsaturated fatty acids, which have been shown to reduce inflammation and potentially lower the risk of 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. Consuming oily fish can help protect against cardiovascular disease , according to the AHA.

A study published by the American Physiological Society suggests that fatty fish oils can also protect the heart during times of mental stress. A study published in the Annals of the Rheumatic Diseases journal linked an average daily intake of at least 0.

Other research suggests that omega-3 fatty acids might protect against the future development of RA. Among people who abuse alcohol, fish oil may offer protection from dementia. Brain cells that were exposed to a mix of fish oil and alcohol had 95 percent less neuroinflammation and neuronal death compared with brain cells that were only exposed to alcohol.

Oily fish consumption may protect against early- and late-stage oral and skin cancers. Omega-3 fatty acid has been found to target and selectively inhibit the growth of malignant and pre-malignant cells at doses that do not affect the normal cells. The same study did not find that breast-feeding offered the same benefits. The children of women who regularly consumed salmon during pregnancy may be less likely to show signs of asthma at the age of 2.

The same is true of a paper published last spring, which used mice to show that omega-3 fatty acids may reduce the harm caused by air pollution. Although much more work needs to be done to back up many of the claims made about omega-3 in particular, experts seem unanimous in their belief that oily fish are good for us.

The rest of us would do better to cultivate a taste for oily fish instead. While researching oily fish, I have rediscovered the thrifty joy of Cornish pilchards mashed on toast, grilled a number of beautiful iridescent mackerel , and even sought out some deep-fried sprats — after all, batter or no batter, they count as one of my two a week.

Struggling to eat two portions of oily fish a week? Time for a rethink. Salmon is a great option for your diet overall, but if your budget allows, opt for the wild variety.

This flaky white fish is a great source of phosphorus , niacin , and vitamin B A 3-ounce cooked portion contains 15 to 20 grams of protein. Try a piccata sauce on top of cod for a nice complement, like in this recipe. A fatty fish similar to sardines, herring is especially good smoked. Smoked fish is packed with sodium though, so consume it in moderation. A tropical firm fish, mahi-mahi can hold up to almost any preparation.

Try some blackened mahi-mahi tacos with a chipotle mayo for dinner. As opposed to leaner white fish, mackerel is an oily fish, rich in healthy fats. King mackerel is a high-mercury fish, so opt for the lower mercury Atlantic or smaller mackerel choices.

Try these recipes for meal ideas. Another white fish, perch has a medium texture and can come from the ocean or fresh water. Because of its mild taste, a flavorful panko breading goes well with it, like in this recipe.

Try these delicious trout recipes. Also an oily fish, sardines are rich in many vitamins. Either farmed or wild, striped bass is another sustainable fish.