During Healthy Eating Week #HEW2022, one of the key messages was to Vary Your Protein 🐟🍗🥫🍳
🐟🐠 Did you know that the majority of the UK population does not consume the government recommendation of at least 2 portions of fish a week, including 1 portion of oily fish?
🐟 White fish include cod, haddock, plaice, pollock, coley, red mullet, gurnard and tilapia
🐠 Oily fish include herring, salmon, sardines, trout and mackerel. Fresh and canned tuna do not count as oily fish.
🦞 Shellfish include prawns, mussels, scallops, squid and lobster.
Why is fish so important?
✅ High in protein
✅ High in vitamins and minerals including vitamin D
✅ High in omega-3 fatty acids
✅ Low in saturated fat
✅ Lowers risk of heart-related diseases
✅ Improves cognition and mood
What is a portion of fish?
🖐️ A portion of white fish, oily fish or shellfish is around 140g or a palm-sized amount
You can choose from fresh, frozen or tinned fish. Opt for fish tinned in spring water rather than in brine or oil and remember that smoked fish can often be high in salt.
Here are some of our fave go-to fish recipes:
Tuna & Spinach Pasta
Mexican Salmon Bowl
Moroccan Cod & Bulgur Salad
Tuna & Broccoli Salad With Honey Vinaigrette
Egg Fried Rice With Prawns
Let us know what your favourite fish recipes are in the comments below.
