Did you know that eating just two portions of fish a week - one oily, one white - is one of the government's 8 tips for healthy eating? And that's not all; there are lots of other health benefits to eating fish...

Image: What health benefits can fish offer?

Why is fish so healthy?

White fish is generally low in fat, while oily fish contains Omega-3 - an essential fatty acid that plays a role both in keeping your cholesterol levels normal and helping the heart to work normally.

More about healthier eating

Some of the easiest ways to cook fish are also the most healthy. Try steaming, baking, grilling or poaching fish, rather than frying.


Our fish counter colleagues can provide advice, recipe ideas and prepare the fish for you. They’ll even give you a free butter or marinade and cook-in-the-bag to help make cooking fish easier.
Friends over for supper? Try succulent Moroccan fish tagine using haddock with a hint of spicy heat is sure to be a delicious success.

Salmon and mackerel

Salmon, mackerel, herring, trout, sardines and fresh tuna are all oily fish and contain Omega-3. They have a stronger flavour than white fish - try barbecuing or grilling them.

Ginger & lime barbecued mackerel recipe 


Coley and lemon sole

Coley, lemon sole, cod and haddock are some of the white fish we sell. Not as high in Omega-3 as oily fish, white fish are still a healthy choice and are generally low in fat. They have a relatively delicate flavour, so try baking them in parcels or steaming.

Oriental steamed fish recipe


Prawns and mussels

Shellfish such as prawns and mussels, are also generally low in fat, and can contain zinc and other minerals. Prawns are great cooked on a barbecue, while mussels need steaming for just a few minutes.

Mussels with parsley & wine recipe


Feeling inspired? See more fish recipes.