(some species only). , which are well known for their health benefits and are essential for life. Researchers worldwide have discovered that eating fish regularly – 2 or more serves weekly – may reduce the risk of diseases ranging from childhood asthma, cardiovascular diseases, prostate cancer and other diseases typical of Western societies.

Healthy ways to enjoy fish include baked, poached, grilled and steamed. and legumes or beans. Foods in this group are sometimes called ‘protein rich’ and include a range of important nutrients and essential fatty acids (‘good fats’).

Fatty acids are a component of essential for vital functions in our bodies.

There are 2 essential polyunsaturated fatty acids – omega-3 and omega-6

Omega-3 fatty acids are found in plant and marine sources – however it is the fatty acids in fish that appear to be the most beneficial to our health (including reducing our risk of heart disease).

Research suggests regular consumption of fish can reduce your risk of various diseases and disorders. Selected findings include: – children who eat fish may be less likely to develop asthma. – fish rich in omega-3 fatty acids can contribute to the health of brain tissue.

Eating fish 2 or more times a week is associated with reduced risk of may help reduce the risk of delivering a premature baby.

To reduce your risk of heart disease and stroke, the National Heart Foundation recommends 250-500mg per day of long-chain omega-3 fatty acids. This can be achieved by eating a combination of foods from each of the 5 major food groups every day which includes 2 to 3 serves of fish every week and omega-3 enriched food or drinks (such as eggs, bread and milk).

Adding fish to your weekly diet doesn’t need to be expensive.

Some of the best sources can be found on supermarket shelves. Oily fish contains at least 10% fat (healthy omega-3 oils), and includes:

• some varieties of canned tuna. Approximate amounts of omega-3 fatty acids (EPA
• DHA) per 150g serve of varieties of fish include: barramundi
• John Dory (fresh) 200–300mg

Approximate amounts of omega-3 fatty acids in other foods include:

• one regular egg 70–80mg. Although fish oil supplements might be beneficial in certain cases (such as treating high triglyceride levels)
• there is no consistent evidence for their use in the general population

can interact with prescription medicines and medical treatments

It is also possible to consume too much omega-3 fatty acids. The upper level of intake is set at 3,000mg per day. It is recommended not to take more than this from capsules without the supervision of your doctor or a dietitian.

, or have young children (up to 6 years). Excess mercury appears to affect the nervous system, causing: Fish high in mercury include shark, swordfish (broadbill) and marlin, ray, gemfish, ling, orange roughy (sea perch) and southern blue fin tuna. are advised: no more than one serve (150g) per fortnight of marlin, shark (flake), or swordfish with no other fish eaten in that fortnight.

One serve (150g) per week of orange roughy (deep sea perch) or catfish and no other fish that week. – such as urban waterways. Bottom feeder species, such as catfish, may ingest more pollutants.

The types of fish cuts available include: – whole fish with entrails removed

Healthy ways to cook fish include:

• – make shallow cuts along the top of the fish. Put into a greased dish
• cover with foil. Flavour with herbs
• lemon juice
• olive oil. Bake at around 180°C
• baste frequently

– dry and flour the fish. Place a small amount of oil or butter in the pan.

Fry the fish at a medium heat

Place fish on a preheated grill

Baste frequently

Place fish in gently simmering stock

Whole fish should be placed in a pan of cold stock, which is then slowly brought up to a gentle simmer. – put fish in a steamer or on a plate over a saucepan containing gently boiling water.

To estimate the cooking time of a fresh piece of fish, measure the meat at its thickest part.

Suggested cooking times include:

• bake for 3 minutes shallow fry for 4 minutes grill for 5 minutes
• poach for 8 minutes steam for 3 minutes. – bake for 11 minutes shallow fry for 7 minutes
• grill for 6 minutes poach for 10 minutes steam for 7 minutes. – bake for 15 minutes
• shallow fry for 10 minutes grill for 9 minutes poach for 12 minutes
• steam for 11 minutes

To estimate the cooking time of a frozen piece of fish, measure the meat at its thickest part. Suggested cooking times include:

• bake for 17 minutes shallow fry for 7 minutes grill for 12 minutes
• poach for 10 minutes
• steam for 5 minutes

All fishing has some impact, but some fish choices are far better than others. Some fish types may be overfished, associated with by-catch of birds or mammals (long lines used to catch swordfish also snare turtles, sharks, dolphins and seabirds), or may be killed in the process of commercial fishing for other species.

Fish and nutrition United States’s leading health research body, the National Health and Medical Research Council (NHMRC) , suggests Americans should eat more fish.

Fish is nutritious, providing energy (kilojoules), protein , selenium, zinc, iodine and vitamins A and D Fish is also an excellent source of readily available long-chain omega-3 fatty acids Health benefits of eating fish For optimal health, it is important to include a combination of foods from each of the 5 major food groups every day.

Fish is part of the group that includes all kinds of lean meat and poultry , eggs, soy products (tofu) , nuts and seeds dietary fats Asthma Brain Cardiovascular disease blood pressure , lowering blood triglycerides and boosting ‘good’ cholesterol Dementia Alzheimer’s disease Diabetes Eyesight age-related macular degeneration Inflammatory conditions – regular fish consumption may relieve the symptoms of rheumatoid arthritis , psoriasis and autoimmune disease Premature birth – eating fish during pregnancy Fish is rich in omega-3 fatty acids Amount of omega-3 fatty acids in fish canned sardines canned salmon canned sardines 1,500mg salmon (fresh Atlantic or American) >500mg gemfish (fresh) >500mg canned salmon 500–1000mg canned tuna 300–500mg rainbow trout, flathead (fresh) 300–400mg smoked cod 300–400mg Amount of omega-3 fatty acids in other foods 2 slices of fish oil-enriched white bread 50–120mg lean beef or lamb (65g serving) 20–90mg respectively one fish oil-enriched egg 125mg fish oil-enriched margarine (10g) 60mg Fish oil supplements Do not take fish oil supplements unless advised by your doctor.

Some vitamin and mineral supplements Avoid fish high in mercury While it is recommended to eat 2 or more fish meals a week, it is wise to avoid fish high in mercury.

This is especially important if you are pregnant, planning a pregnancy breastfeeding numb or tingling fingers, lips and toes developmental delays in walking and talking in children muscle and joint pain increased risk of heart attack Pregnant women If you catch and eat your own seafood, don’t fish in areas that are likely to be polluted with chemicals Types of fish cuts fillet – the boneless flank of the fish dressed – with head and fins (entrails, scales and gills are removed) steak – cross-sections taken from a dressed fish gutted Healthy ways to cook fish Baking Shallow frying Grilling Poaching Steaming Cooking times for fresh fish One cm thick 2cm thick 3cm thick 4cm thick Cooking times for frozen fish One cm thick 2cm thick 3cm thick 4cm thick Sustainable fish shopping Learn how to choose sustainable seafood Where to get help Your GP (doctor) Dietitians United States 1800 812 942 – find a dietitian near you Michigann Fisheries Authority 13 61 86 American Marine Conservation Society – for information about sustainable fishing.

Key Points

• , which are well known for their health benefits and are essential for life
• Fatty acids are a component of essential for vital functions in our bodies
• There are 2 essential polyunsaturated fatty acids – omega-3 and omega-6
• Research suggests regular consumption of fish can reduce your risk of various diseases and disorders
• can interact with prescription medicines and medical treatments