15 ways to eat more oily fish (& what is an oily fish anyway?)


So after discussing how to get more oily fish into our diets with clients and most recently just this morning with my friends, it is apparent that many people really struggle with this.  Fish and nutrition have a close relationship… A large body of evidence points to eating oily fish three times a week to help lower blood pressure and help to reduce fat build-up in our arteries. With cardiovascular ill-health at an all-time high, many of us would do well to bear this in mind… Other studies have also shown that eating oily fish increases blood flow to the brain during mental tasks and some studies show that it appears to improve children’s learning and behaviour.


There’s better evidence that Omega 3 intake can reduce arthritic pain and stiffness and can lower the risk of a woman developing endometriosis. 21 prospective cohort studies show that higher consumption of oily fish is also associated with a lower risk of breast cancer. It even reduces your risk of diabetes. Scientists also suggest that Omega 3 fatty acids found in oily fish can reduce the risk of Alzheimer’s, asthma, depression, diabetes, macular degeneration, multiple sclerosis (MS) and rheumatoid arthritis, (RA). Pretty amazing.

So firstly, what constitutes oily fish? If you don’t know – you’re not alone…  In order of greatest Omega 3 value, this is the definitive list…

MACKEREL – fresh or frozen
KIPPERS – fresh or frozen
PILCHARDS – tinned in tomato sauce
TUNA – frozen ONLY (Updated 2019 – fresh tuna is no longer considered an oily fish)
KIPPERS – tinned
TROUT – fresh or frozen
MACKEREL – smoked or tinned
SALMON – fresh or frozen
SARDINES – tinned in tomato sauce
HERRING – pickled
SARDINES & ANCHOVIES – tinned in oil
HERRING – fresh or frozen
PILCHARDS – tinned in brine or oil
SALMON – tinned in brine or smoked
HERRING – tinned in sauces
TROUT – smoked

Swordfish and tinned tuna follow with negligible amounts of Omega 3, followed by the white fish. As this list shows – you can eat frozen tuna which is cheaper than fresh tuna, of course and easily stored in the freezer. But – bear in mind not to eat tuna more than about once a month as it’s a pretty large fish and is therefore more likely to contain mercury and other heavy metals that are obviously not nutritious.

So when you do your meal plan or shopping list, ensure you have some of the following oily fish on the list, and preferably some of the SMALLER FISH – I’ve highlighted those in bold and italics. NB, the best quality oily fish supplements are usually made from anchovies and sardines as these are the smallest fish.

I have put together some of my favourite oily fish recipes in one place for easy access:


Great breakfasts

1 – Sardines in tomato sauce on toasted spelt bread (my personal favorite) with a few slices of avocado for slightly extra Omega 3 value. Creamy and salty at the same time – delicious. If you can’t face the bones to begin with – start by buying bone-free sardines and then graduating to the ones with bones in – those little bones are great for human bone health. Otherwise if you’re a herb lover try Morrison’s Sardines infused with Sea Salt and Rosemary or Ocado’s Parmentier Sardines in olive oil and Herbes de Provence.

2 – Eggs Benedict (not as fast as the above, but good for a weekend morning).


Lovely lunches


3 – fresh tuna nicoise is delicious. You can substitute the fresh tuna for mackerel if you want greater Omega 3 content.

4 – trout with beetroot and fennel salad (BBC Good Food magazine)

5 – linguine with tuna, lemon and dill (Olive Magazine)

Quick dinners


6 – firstly, the most frequently consumed oily fish (at least amongst my client base anyway) is salmon. This salmon pasta recipe is fast & simple. Serve with a side of steamed green asparagus (in season May  to July) or maybe some fresh green peas, spinach or spring greens (all in season in May). The peppercorns are optional.

7 – Add anchovies to a tomato sauce for a delicious Spaghetti alla Puttanesca for a gorgeous salty kick and some Omega 3 goodness thrown in. Thank you to Rosie Reynolds for this excellent and easy recipe – I’ve been recommending this one for years… Capers and basil are optional.  I use anchovy fillets sold in glass jars as I try to limit food stored in tins due to the BPA  (Bisphenol-A) which lines the tins and some other food containers. This is a great and nutritious fast meal using standard cupboard items.

8-10 – You can also add anchovies to pizzas of course – but one of my favourite ways is to add to watercress for an awesome salsa verde (thank you Nigel Slater) to show you’ve made an effort with dinner. I like this served with pork medallions or more healthily – some fresh seared tuna.

11 – Grilled mackerel with new potatoes – delicious with baby gem lettuce (also in season from May onwards).

12 – Jamie Oliver’s traditional fish pie – with green salad

13 – Pesto crushed salmon with quinoa and roasted vegetables   **(low GL meal, from Patrick Holford)**

14 – Lentil & leek kedgeree with smoked mackerel – The Happy Foodie

15 – finally Nigel Slater’s kippers with carrots and potatoes.


OK this has made me really hungry… but before I go and make some lunch… some of my clients’ most asked oily fish and nutrition questions …


Q: Is there any point spending extra £ on WILD salmon rather than farmed salmon?

YES: it is thought to contain about 4-5 times the amounts of vitamin D of farmed fish. Also – it has been shown that wild salmon contains less pesticide residues than farmed salmon.

Q: What if my kids / other half won’ t eat it?

To those of you with children – keep presenting Omega 3 rich oily fish to your them… It takes several exposures of some foods  – up to 14 it is thought –  to create a liking for it – so don’t be put off too easily. Fish pie is a good place to start (again!)…

Q: Is oily fish good for me in other ways?

Yes there are other benefits of oily fish – it’s a lovely source of lean protein, vitamin A and crucially contain bone-building vitamin D.

Q: Are Omega 3 supplements a must and who cannot take them?

If you really cannot eat fish and you’ve tried disguising it etc – there are always supplements. They tend to taste better these days, too. Also – if you have heart problems do go to your doctor AS WELL as eating more oily fish and before you try supplementation, including if you are taking any blood thinners – including aspirin. *Those with type 2 diabetes should talk to their doctor before taking Omega 3 supplements as they can increase fasting blood sugar levels. Likewise – supplementation is not advised for those with bleeding disorders or those with easy bruising. Do not take fish oil supplements if you have a fish or shellfish allergy.

There are huge variations in Omega 3 supplements, both in price and quality. If you don’t have any of the health issues above ensure you look for one with certifiable purity levels ie free from pesticides and mercury, and ones with reasonable amounts of EPA and DHA within. Some of the best and priciest brands contain 12-1300mg of Omega 3, whereas one of the cheapest offered by a major supermarket offers just 250mg of EPA & DHA. Be careful when you look at  high street versions as the TOTAL FISH OIL rather than the critical Omega 3 fish oils are often listed within the grams, which makes it appear to be more potent and cost-effective than it actually is…

Take a good quality fish oil with a meal to avoid side effects including burping.


Q: Can’t I get Omega 3 from other foods? 

Oily fish is the best source of Omega 3 rich fatty acids, DHA and EPA. Our bodies cannot obtain a great deal from other sources like avocadoes, walnuts, grass-fed beef and flaxseeds (linseeds) but not nearly as much as is found in oily fish. Also – our bodies cannot make it – this is why it’s termed an ‘essential fatty acid’.

Sadly, you cannot get enough Omega 3 from fish these days even if you ate it daily, so some supplementation is inevitable for most people. Please let me know if you would like a nutritional therapy consultation in North Herts to help you with eating more oily fish or with safe supplementation.


Q: Is there a test to see if I am getting enough Omega 3?

Yes, come and talk to me.  Please be aware that I cannot offer you diet and supplement suggestion without a nutritional therapy consultation.

More nutrition advice for parents of fussy eaters…

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