Fish Oil Facts

Fish is a great source of protein, vitamins and minerals. Oily fish contain fats called omega 3 fatty acids, which help to keep our hearts healthy. In general, adults should eat two portions of fish per week, one of which should be oily fish.

Oily fish includes:

  • Mackerel
  • Herring
  • Trout
  • Pilchards
  • Salmon
  • Sardines
  • Fresh tuna
  • Eel

Non-oily fish includes:

  • Cod
  • Tinned tuna
  • Plaice
  • Coley
  • Skate
  • Hake
  • Haddock
  • Pollock

Fresh, canned and frozen fish can be used, but be aware that some canned and smoked fish products are high in salt.

Can I eat too much oily fish?

Most people should be eating more oily fish as it is good for heart health, but there are recommendations for the maximum number of portions each week. Follow the advice in the table below:

 Maximum number of portions* of oily fish per week  
 Pregnant, Breastfeeding women, women or girls who may become pregnant in the future  2
 Women not in the above category  4
 Boys and men  4

* a portion is about 140g

For more information visit:  

NI Direct's page on fish and shellfish or the British Dietetic Association's Omega-3 fact sheet