A Note on Health and Nutrition
Our team is happy to share practical knowledge about fish and seafood, based on many years of experience. However, information on this website is for general guidance and should not be considered medical or nutritional advice. If you have a specific health concern or dietary requirement, please speak to your GP or a suitably qualified healthcare professional.
A Nourishing Choice for Your Table
Fish is a versatile source of protein and provides a range of vitamins and minerals. Different varieties offer different benefits: oily fish such as mackerel, salmon and sardines is rich in omega-3 fatty acids, while white fish offers a lighter option that works beautifully in everything from simple suppers to family favourites.
The NHS recommends eating at least two portions of fish each week, including one portion of oily fish. A portion is around 140g. With a wide choice of fresh fish available at Parkstone Fisheries, it’s easy to find something to suit your meal and your taste. Our team will be happy to help you choose and prepare it.
Omega-3: The Evidence
Oily fish is a valuable source of omega-3. Evidence suggests these fats may help support heart health. DHA, a type of omega-3, is an important part of the brain and retina, while research continues into its possible role in joint health and inflammation. The strength of evidence varies, and fish should be enjoyed as part of a balanced diet.
Fish: A Natural Source of Omega-3
For omega-3, oily fish is an excellent choice. At Parkstone Fisheries, you may find a variety of options, including:
- Mackerel: full-flavoured, versatile and often excellent value, whether served fresh or smoked.
- Sardines and pilchards: delicious grilled, baked or enjoyed from a tin.
- Salmon: including our Loch Duart salmon, available in a range of cuts.
- Herring: a classic oily fish, especially popular smoked or pickled.
- Trout: a delicate option. See our rainbow trout guide.
White fish such as cod, haddock and bass contains less omega-3 than oily fish, but remains a valuable source of protein, vitamins and minerals. Choosing a variety of fish is a simple way to bring different flavours and nutrients to your meals.
A Source of Protein and Essential Nutrients
Fish is a valuable source of protein. Lean white fish, such as cod, is naturally low in fat, while oily fish provides omega-3 and vitamin D. Nutrient levels vary between species and preparation.
Fish and shellfish can also contribute vitamins and minerals, including vitamin B12, iodine, selenium and zinc. Shellfish offer a particularly varied range: oysters are known for their zinc content, while mussels and clams provide vitamin B12 and iron. A seafood platter brings together a variety of these flavours and nutrients in one delicious spread.
How Much Fish Should You Eat?
The NHS recommends at least two portions of fish each week, including one portion of oily fish. A portion is around 140g.
In practice, this could be:
- One meal of white fish, such as bass, cod or haddock.
- One meal of oily fish, such as mackerel, salmon, sardines, pilchards, herring or trout.
- A convenient lunch, such as smoked mackerel.
Enjoying Fish at Its Best
At Parkstone Fisheries, we recommend baking, grilling or steaming fish to let its natural flavour shine. Pan frying with a little oil is another delicious option. Battered and deep fried fish makes a classic treat, while gentler cooking methods generally require less added fat.
Cook fish until it is opaque and flakes easily, taking care not to overcook it. The skin can also be enjoyed, if you prefer.
Tinned Fish: A Convenient Choice
Tinned sardines and mackerel are convenient choices for quick lunches and suppers. As with all tinned or smoked foods, it is worth checking the salt content on the label.
The Bottom Line
Enjoying fish can be simple, varied and delicious. If you would like help choosing or preparing something, our team will be pleased to help.
Browse our online shop, visit us at 12 Bournemouth Road, Ashley Cross, Poole, BH14 0ES, or call 01202 747661.