Eat fish regularly, including oily fish
Fish supplies protein and nutrients, while oily fish provides fats that support heart health.
The number, drawn
Why it matters
Oily fish such as salmon and sardines supplies long chain omega 3 fats. The NHS recommends at least two portions of fish weekly, including an oily variety. This is a food recommendation and does not establish that fish oil capsules provide the same benefits.
How to do it
- Plan fish meals during the week, including salmon, sardines or trout.
- Choose baked, steamed or grilled fish more often than battered fish.
- Use canned or frozen fish when convenient.
- If pregnant, follow local advice on mercury and other fish contaminants.
Avoid fish you are allergic to. If you are pregnant, trying for a baby, or 16 or under, avoid shark, swordfish and marlin; limit tuna if pregnant or trying. Girls and women who have not been through the menopause should have no more than 2 portions of oily fish a week.
Do it
Pick the time you have. Anything beats nothing.
Start with the time you have
1 minute
Choose two meals this week for fish: one with salmon, sardines or trout and one with white fish, if fish is safe for you.
5 minutes
Check the guide's fish limits for your life stage before shopping; avoid any fish you are allergic to.
15 minutes
Plan two suitable fish meals, including one oily fish; an adult portion is around 140 g cooked.
30 minutes
Start a suitable baked fish dinner: prepare the sides while it cooks and follow the full cooking time.
A plan
Make a weekly fish routine
- Stage 1: Check allergies and pregnancy guidance, including limits on tuna and oily fish.
- Stage 2: Schedule one oily fish meal and one white fish meal, using canned or frozen fish if easier.
- Stage 3: Repeat weekly with varieties you enjoy and can afford.
In real life
- Serve cooked salmon with potatoes and vegetables for one weekly dinner.
- Use canned sardines on toast for an oily fish meal.
- Try baked cod instead of battered fish for your other weekly portion.
Watch out for
- Common mistakeDo not count tuna as oily fish: use salmon, sardines or trout for that portion.
- Common mistakeDo not assume more oily fish is always better: check the NHS limits for pregnancy and people who may become pregnant.
- Common mistakeDo not take fish liver oil supplements if you are pregnant or trying for a baby unless your GP advises it: they are high in vitamin A.
Trusted guides
In Germany
In Germany, the German Nutrition Society (DGE) recommends eating fish once or twice a week, ideally from sustainable sources.
In Spain, AESAN recommends at least 3 portions of fish a week, favouring oily fish, with a portion of 125 to 150 g. Pregnant or breastfeeding women, women planning pregnancy and children aged 0 to 10 should avoid swordfish, bluefin tuna, shark and pike because of mercury.
Agencia Española de Seguridad Alimentaria y Nutrición (AESAN) checked
In the Netherlands, the Voedingscentrum advises eating 100 g of fish a week, preferably oily fish from a sustainable source.
Voedingscentrum checked
Check usSources
- Evidence grade
- A Meta-analyses of randomised trials, or a major guideline consensus.
- Basis
- Current NHS food based dietary guidance, reviewed June 2026
- The number
- At least 2 portions of fish weekly (NHS, 2026)
- Outcome
- weekly fish intake, at least this amount
- Comparison
- NHS guidance, including one oily fish portion
- Tier 1 guidelineFish and shellfishNHS, 2026
- Tier 1 guidelineEating a balanced dietNHS, 2026
General health information, not a diagnosis or an individual treatment plan. Personalization changes the order of suggestions; it does not assess your medical risks. Follow the cautions and consult a qualified clinician when needed.