Fish: Which is which?

As a follow-up to my post on red meat, I am attaching a list I just compiled with the names of white fish and oily fish in English and Maltese. I am often asked about which fish to eat, especially due to the recommendation to consume at least 2 portions of oily fish weekly. 

Both white and oily fish are very good sources of high quality protein (for growth and repair of body cells). White fish are low in fat, whereas oily fish are higher in fat and, consequently, also rich in Vitamins A and D and omega-3 fatty acids.

Omega-3 fatty acids help reduce the risk for heart disease, improve our immune system, improve IQ, and may also help to relieve arthritis and certain skin problems. They are particularly useful for women who are pregnant or breastfeeding because they help a baby’s nervous system to develop.

One warning re oily fish is that they typically have  higher levels of contaminants  (e.g. mercury, dioxins and PCBs) than white fish. As a result, there is some guidance regarding the amount of oily fish that should be consumed by different population groups:

• Girls and women who might have a baby one day, and women who are pregnant or breastfeeding should have a maximum of 2 portions of oily fish a week.
• Other women, men and boys should have a maximum of 4 portions of oily fish a week.
• Girls and women who might have a baby one day, and women who are pregnant should have a maximum of 2 portions of fresh tuna or 4 tins of tuna a week.
• Women who are breastfeeding should have a maximum of 2 portions of fresh tuna a week. There is no upper limit on tinned tuna.
• Eating swordfish, shark and marlin is not  recommended for boys or girls under 16, or for pregnant women or women who may become pregnant in the future.

And finally, remember that certain fish, such as tinned sardines, mackerel and salmon, can be eaten bones and all. This boosts your intake of calcium and phosphorus (promoting stronger and healthier bones).

For the bilingual list of white and oily fish click on WHITE FISH AND OILY FISH.

For more information on types of fish and the health value of fish go to this website:

http://www.eatwell.gov.uk/healthydiet/nutritionessentials/fishandshellfish/

Tags: breastfeeding women, children, dioxins, fish names, Food Safety, healthy eating, information, mercury, oily fish, omega-3 fatty acids, PCBs, pregnant women, white fish