Most of us should be eating more fish - including a portion of oily fish each week. It’s an excellent source of protein and contains many vitamins and minerals.

Aim for at least two portions of fish a week, including a portion of oily fish. You can choose from fresh, frozen or canned - but remember that canned and smoked fish can be high in salt.

Although most of us should be eating more oily fish, women who might have a baby one day should have a maximum of 2 portions of oily fish a week (a portion is about 140g). And 4 is the recommended maximum number of portions for other adults.

Examples of oily fish
Salmon, mackerel, trout, herring, fresh tuna, sardines, pilchards, eel

Examples of white or non-oily fish
Cod, haddock, plaice, coley, tinned tuna, skate, hake

Shark, swordfish and marlin
Don’t have more than one portion a week of these types of fish. This is because of the high levels of mercury in these fish.

Anyone who regularly eats a lot of fish should try and choose as wide a variety as possible.