However, because there is some evidence of long-term cognitive benefits of fish consumption to the developing foetus, this is no reason to avoid it altogether. (Note that eel and swordfish are among those on the Marine Conservation Society’s list of fish to avoid, so it’s worth checking their website before striking out into new culinary waters.)īecause of concerns over levels of pollutants in oily fish, the government recommends not exceeding four portions a week, falling to two if you’re pregnant, likely to become pregnant (mercury remains in the body for several months after consumption) or breastfeeding. And, lest you think you can get away with a mouthful of mackerel pate on a solitary cracker, a portion is roughly 140g cooked, or 170g raw fish – so, a tin and a half of sardines, or an average-sized chunk of salmon fillet. The official recommendation of two portions of fish a week includes at least one oily variety for the avoidance of doubt, that means anchovies, carp, eel, herring (and bloaters and kippers), mackerel, pilchards, salmon (tinned, fresh or frozen), sardines, scad (also known as horse mackerel or jack), sprats, swordfish, tuna (although not tinned), trout and whitebait, as well as fresh crab. Indeed, so negative are the associations for some people that a friend swears blind that salmon and trout don’t count as oily fish on the basis that “they’re nice”. Fish is a hard enough sell in the UK as it is – all those spindly skeletons and googly eyes – without adding any malodorous fats to the equation. On the scale of unappetising health foods, oily fish probably ranks somewhere between bone broth and blue-green algae.
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