Shopping at the supermarket for healthy fish choices can be a challenge. The food shop alone is harder than ever these days! Do you ever get overwhelmed when you go to the supermarket? You are not alone. There are so many food varieties. We are overwhelmed with so many offers in our face and there is nobody to tell us which foods you should be going for. Many of us will just go for the best offer on the day. For the parents out there, just seeing something that ‘the kids like’ and move on.

Taking the time to think about what you are actually buying may actually help your health and nutrition goals faster than you think!

Over the coming weeks, we are going to try to break down some of the options available to you in the supermarket. It is our aim to help you get as informed as possible so you can make some great decisions when needed.

First in this series we will look at fish!

We know we should eat it. It contains protein and healthy fats, right? Yes, fish does, but not all fish types are created as equal as that.


Oily Fish


oily fish salmon




Per 100g Serving:

  • Energy – 232kcals
  • Protein – 21g
  • Total fat – 16.20g
  • Saturated fat – 2.95g
  • Polyunsaturated – 4.55g
  • Omega-3 – 1.71g



Salmon is a great fish, with a 100g serving containing omega 3’s. It has long been one of the healthy fish choices everyone knows to make. It has large amounts of Alpha-linolenic acid, Eicopentaenoic Acid and Docosahexaenoic Acid. 2 portions of oily fish such as salmon, mackerel, herring or sardines, which contains these amounts is recommended to be taken per week to meet the bodies requirements.

The roles of omega-3 fatty acids in the body are associated with several health benefits, including heart health by helping to reduce blood pressure, triglycerides, and the risk of heart disease. Studies also show that DHA, in particular is crucial for brain health, cognitive function and supporting memory.

The anti-inflammatory properties of omega-3’s have been shown to help manage chronic inflammatory conditions. Further studies suggest sufficient intake of omega 3’s contribute to adequate eye health, pregnancy and infant development and joint health – meaning it may help to reduce joint pain and stiffness in those with arthritis.

Along with this, salmon contains 21g of protein / 100g, making it a great dinner choice!

Be mindful that the high fat content will contribute to overall calorie count for the day. My tip is to plan ahead and if you are having salmon – maybe avoid the avocado or peanut butter spread that day if you are trying to conserve calories.



White fish


white fish basa



Per 100g Serving:

  • Energy – 68kcal
  • Protein – 14.20g
  • Total fat – 1.10g
  • Saturated fat – 0.6g
  • Polyunsaturated – 0
  • Omega-3 – 0



Basa fillets, along with other white fish such as cod, whiting and barramundi do not contain any omega-3’s. Therefore they do not count towards your ‘2 portions of oily fish per week’.

Minimum fat means much less calories than an oily fish type. This kind of fish will contain more protein, as a serving size is generally bigger than 100g. A great option to up your protein intake once you have hit your two portions of oily fish for the week. Whilst not the best of the healthy fish choices, it is by no means a bad choice to be made.


Battered fish


battered fish fillets

Whiting Fillets


Per 100g Serving:

  • Energy – 192kcals
  • Protein – 9.57g
  • Carbohydrate – 14.5g
  • Total fat – 10.6g
  • Saturated fat – 1.99g
  • Monounsaturated – 2.32g
  • Polyunsaturated – 6.03g
  • Omega-3 – 0.49g



Battered fish contains just less on the number of calories than that found in fresh salmon. When we take a closer look however, we notice the key differences.

Protein is half the content of salmon, and much less than white fish itself. The other key difference is the proportion of carbohydrates, coming in at 14.5g. Polyunsaturated and monounsaturated fats are present, along with small amounts of DHA, making it a better choice than some. However spending extra on the fresh, non-battered versions would be advised. It is not one of the healthy fish choices you should be considering given the better options available.



fish prawns


Per 100g Serving:

  • Energy – 88kcals
  • Protein – 20.4g
  • Carbohydrate – 1g
  • Total fat – 0.6g
  • Saturated fat – 0.2g



Similar to white fish with even less calories! Full of protein with minimum amounts of fat. Prawns are a tasty, easy option that can be thrown into stir-fries, pastas or rice dishes.

Just be mindful of pre-packaged sauces that you may find the prawns in. Often, they may be covered in garlic and butter leading to higher fat levels. My advice is the buy the plain ones and add your own garlic and spices while cooking. Be mindful however that there you will not hit the omega-3 recommendations with prawns.



In Summary


Healthy fish choices can and should be an addition to any diet. All fish contains a great source of high-quality protein and essential nutrients. Some fish types may also contain healthy fats, especially omega-3 fatty acids – which have an array of health benefits as mentioned.

Considering the source and preparation of fish is advised, as many people often find it battered, or paired with high fat sauces. Some fish may also contain high levels of mercury or other contaminants due to environmental pollution. Looking out for low mercury fish coming from sustainable sources is advised. Pregnant women and young children in particular should be mindful of high mercury contents of fish.

When chosen and prepared wisely, fish can be a great nutritious and beneficial part of a well-rounded diet.


Want To Learn More?


Since COVID-19 entered our lives, we have aimed to deliver some great weekly information as to how you can remain healthy, productive and in good spirits. This blog post is the latest addition to a growing library of information. Click to read more on our dedicated COVID support blogs.


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