# Eat fish regularly, including oily fish Published by Pawel Jozefiak. [About this project](https://healthy100.jock.pl/about/), [How we check sources](https://healthy100.jock.pl/methodology/) - Canonical: https://healthy100.jock.pl/fish-weekly/ - Language: en - First published: 2026-09-27 - Evidence checked: 2026-09-28, using AI-assisted source verification - Clinical review: Not clinically reviewed - Number 34 of 100 in the list: https://healthy100.jock.pl/#fish-weekly Fish supplies protein and nutrients, while oily fish provides fats that support heart health. **The number:** At least 2 portions of fish weekly ([NHS, 2026](https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/)) ## The evidence - Evidence grade: A. Grade A: meta-analyses of randomised trials, or a major guideline consensus. - Basis: Current NHS food based dietary guidance, reviewed June 2026 - Outcome: weekly fish intake, at least this amount - Comparison: NHS guidance, including one oily fish portion - Impact: 68/100. The impact score is an editorial prioritization heuristic for the general list, not a validated estimate of your personal risk. ## 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 1. Plan fish meals during the week, including salmon, sardines or trout. 2. Choose baked, steamed or grilled fish more often than battered fish. 3. Use canned or frozen fish when convenient. 4. If pregnant, follow local advice on mercury and other fish contaminants. ## Talk to a clinician first 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. ## Putting it into practice ### Start now - 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. ### What it looks like - 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. ### Common mistakes - Do not count tuna as oily fish: use salmon, sardines or trout for that portion. - Do not assume more oily fish is always better: check the NHS limits for pregnancy and people who may become pregnant. - Do 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. ### A structured start **Make a weekly fish routine** 1. Stage 1: Check allergies and pregnancy guidance, including limits on tuna and oily fish. 2. Stage 2: Schedule one oily fish meal and one white fish meal, using canned or frozen fish if easier. 3. Stage 3: Repeat weekly with varieties you enjoy and can afford. ### Trusted how-to guides - [Fish and shellfish](https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/), NHS ## In Germany In Germany, the German Nutrition Society (DGE) recommends eating fish once or twice a week, ideally from sustainable sources. [Deutsche Gesellschaft für Ernährung](https://www.dge.de/gesunde-ernaehrung/gut-essen-und-trinken/dge-empfehlungen/), checked 2026-09-28 ## In Spain 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)](https://www.aesan.gob.es/dam/jcr:303bc425-0df3-4124-abe9-75499ce573fa/RECOMENDACIONES_DIETETICAS.pdf), checked 2026-09-28 ## In Netherlands In the Netherlands, the Voedingscentrum advises eating 100 g of fish a week, preferably oily fish from a sustainable source. [Voedingscentrum](https://www.voedingscentrum.nl/encyclopedie/vis.aspx), checked 2026-09-28 ## Sources - [Fish and shellfish](https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/), NHS, 2026 (Tier 1 guideline) - [Eating a balanced diet](https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/), NHS, 2026 (Tier 1 guideline) --- 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. 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