Fish - The Family Dish

Fish is among the healthiest foods on the planet because:

  • it is high in many important nutrients, including high-quality protein, iodine, and various vitamins and minerals
  • eating at least one serving of fish per week has been linked to a reduced risk of heart attacks and strokes
  • is high in omega-3 fatty acids, which is essential for brain and eye development
  • intake is linked to reduced mental decline in older adults. People who eat fish regularly also have more grey matter in the brain centres that control memory and emotion
  • is an excellent source of vitamin D, an important nutrient in which is a major problem worldwide
  • can improve sleep disorders
  • may protect your vision in old age
  • may reduce the risk of autoimmune diseases

Check Out:

  • The video below for a delicious recipe for Fish Tacos.
  • The link at the bottom of the page for GHs’ Fish & Chips recipe.


Play Video

Fish is delicious and easy to prepare.  To reap the benefits, it suggested you eat fish two to three times a week.

How much fish is One Protein portion on the Good Habits’ Plan? 

Salmon fresh or smoked1oz/30g
Tuna (in oil add on 1x fat)2oz/60g
Prawns, lobster and shellfish2oz/60g
Mackerel, kingfish, sardines1oz/30g
Hamour, sole, snapper, bream2oz/60g
Sushi fish  –  1 x protein, ½ x carbohydrate, 40 optional calories4 pieces
Fish fingers   1 x protein   ½ x Carbohydrate  40 optional calories 4
Check out the GHs’ Fish & Chips Recipe


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