Why Adding More Fish to Your Diet Can Make a Difference

Fish can be a simple and delicious way to add variety to your meals while supporting a balanced diet. UK dietary guidance recommends that adults aim for two portions of fish each week, including one portion of oily fish. Fish and shellfish provide a range of important nutrients, including protein, vitamins and minerals, yet many of us don't eat as much as recommended.¹

The good news? Adding a little more fish to your weekly routine doesn't have to mean complicated recipes or spending more time in the kitchen.

Different types of fish, different benefits

From salmon and tuna to cod and prawns, there are plenty of ways to enjoy fish as part of a varied diet.

What is oily fish?

Oily fish contain higher levels of omega-3 fats throughout their flesh. Salmon, sardines, mackerel and trout are all examples.

The omega-3 fats found in oily fish help support heart health and the nervous system, which is one reason UK guidance recommends including oily fish as part of your weekly diet.¹ Research has also explored links between higher omega-3 levels and healthier ageing.²

You don't need to eat oily fish every day. Adding one portion a week can help you work towards the UK recommendation.¹

Why eat more fish?

There are plenty of reasons to make fish part of your regular meals:

• A source of protein – Protein helps support muscle strength and everyday wellbeing, which becomes particularly important as we age.¹
• Omega-3 fats – Oily fish provide omega-3 fats that support heart health.¹
• A naturally lighter option – Many types of fish, particularly white fish and tuna, are naturally low in fat.¹
• Plenty of variety – From a comforting fish dish at dinner to tuna at lunchtime, fish can fit into all sorts of meals.
• Easy to enjoy – Fish doesn't have to involve complicated recipes or lots of preparation.

Fish can be a great source of protein

As we get older, getting enough protein becomes increasingly important for maintaining strength and supporting everyday life. At the same time, appetite can sometimes become smaller.

Fish provides high-quality protein and can be an easy addition to meals without making them feel too heavy.¹

Try pairing fish with vegetables, beans, potatoes or wholegrains for a satisfying and balanced meal.

Simple ways to eat more fish

If you're looking to enjoy more fish each week, small changes can make a difference.

• Try a fish-based lunch. Tuna salads, smoked salmon or sardines on toast can all make simple lunchtime choices.
• Enjoy fish at different mealtimes. Smoked salmon can make a lovely breakfast or light lunch, while a warm fish dish can be a comforting choice for dinner.
• Keep fish in the cupboard. Tinned tuna, sardines and mackerel can be handy staples when you want something quick and easy.
• Add fish to meals you already enjoy. Try tuna in a salad, salmon with vegetables or prawns stirred through pasta.
• Choose a lighter option when you fancy one. Fish can be a satisfying choice when you prefer a smaller or lighter meal.
• Keep a few ready-to-enjoy options to hand. When you don't want to cook from scratch, a cupboard-friendly fish meal can make getting a nourishing meal on the table much simpler.

Enjoying fish safely and healthily

There are a few simple things to keep in mind when choosing and preparing fish:

• Steamed, grilled or baked fish can be healthier choices than fried fish.¹
• Make sure shellfish is thoroughly cooked before eating.¹
• Where possible, choose fish from sustainable sources.¹

As with any food, enjoying a variety of different fish and other protein sources is a good way to keep your diet balanced.

A simple way to add more fish to your week

Eating more fish doesn't need to involve a big change to your routine, there are plenty of simple ways to make fish part of your week.

And when you have easy, cupboard-friendly options ready to go, getting one more fish meal into your week can be as simple as reaching into the cupboard.

For an easy way to enjoy more fish throughout the week, explore our range of ready-to-enjoy fish meals.

Sources

¹ NHS: Fish and shellfish guidance – https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/
² Omega‑3 and healthy ageing cohort evidence – https://link.springer.com/article/10.1186/s43094-024-00667-5
³ Additional overview of fatty fish – https://www.boltpharmacy.co.uk/guide/what-are-fatty-fish