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​The Health Benefits of Fish

​The Health Benefits of Fish

by Niamh Lonergan | 9th Jun 2022

To celebrate the launch of our two new hake dishes,  Pan-Fried Lemon & Herb Hake with Mash and Pistachio Crusted Hake, we’re dedicating this week's blogs to the mighty fish and all of its health benefits!

What are the nutritional benefits of fish?

Omega 3

Omega-3 is a fatty acid which comes in three different forms: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA), a mouthful, I know!

The European Food Safety Authority has approved several health claims for EPA and DHA which include, “DHA and EPA contribute to the normal function of the heart (0.25g/ day)” and “DHA contributes to maintenance of normal brain function (0.25 g per day)” 

Fish and seafood, particularly oily fish, are the best sources of EPA and DHA which are the most efficient forms of omega 3 in our body. 


Fish is an excellent source of protein. A 100 gram serving of hake provides about 22 grams of protein, or about a third of the average daily recommended protein intake. The protein in fish is of high quality, containing an abundance of essential amino acids, and is very digestible for people of all ages.

Vitamins and Minerals

Fish is also packed with tons of other vitamins and minerals like iodine, phosphorus and selenium which are nutrients with important roles in the nervous system, brain function, the immune system and metabolism.

What is the recommended intake of fish?

For most people, it is recommended to consume 2 portions of fish a week, with one of those being oily fish like salmon.

The recommendations vary slightly for girls, pregnant and breastfeeding women. They should eat no more than 2 portions of oily fish per week as oily fish has higher levels of pollutants than other fish which can affect a baby’s development. Pregnant women should also avoid shark, swordfish and marlin as well as raw shellfish. White fish, including hake, is safe for pregnant and breastfeeding women to consume freely! 

Why not set yourself a goal to include 2 portions of fish in your meal plan next week?

Add our new Pan-Fried Hake or Pistachio Crusted Hake into your meal plan next week! If hake isn’t your cup of tea, we have plenty of other delicious and nutritious fish dishes to choose from including our Almond & Sesame Crusted SalmonBaked Salmon Brown Rice & Broccoli and our Chunky Seafood Chowder.


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