Australian health experts The National Heart Foundation of Australia agree that fish is a healthy protein source and most people should eat it twice a week. Health professionals also agree that some fish has high levels of toxins and should be avoided. Not all fish is equal either, the oily fish superior with a higher percentage of omega-3. Sustainable fishing practices need to be considered when purchasing fish,some species are overfished and in danger.

So fish is good for you (sometimes) and bad for you and the environment (sometimes). So what should you do?

Why fish is a healthy food?

Fish is a high protein, low fat source of nutrition and essential fats especially omega-3 oils for brain development. The Heart Foundation recommends a varied seafood diet over only using supplements. A study by the Heart Foundation found eating certain oily fish and other seafood offers a range of health benefits including lower rates of:

• Heart disease
• Stroke
• Macular degeneration
• Dementia

Fish is usually easy to prepare and quick to cook- making it an easy weeknight choice. Just don’t be the person who microwaves their tuna/ salmon lunch in the office- we love fish but friendships are important too!

The risks and impact of seafood consumption

Overfishing has drastically reduced fish stocks and put many marine animals into danger with careless fishing practices such as bulk netting and bycatch (other creatures caught and killed while fishing which is not consumed).

Large fish such as marlin, swordfish and shark (sold as flake) will often contain high levels of mercury from feeding on much smaller fish and creating a toxicity build-up. When choosing fish, find fresh or fresh frozen fillets that have been caught using sustainable practices, a handy reference is the Good Fish Guide. Ask your fishmonger or supermarket for help if you aren’t sure- and you are also raising awareness that consumers care. 

I don’t want to research- just tell me which fish to eat!

Some varieties of fish with the most marine-sourced omega-3 oils and also sustainably fished are:

• Mackeral
• Whiting
• Snapper

But more important is avoiding imported fish and shopping locally! 70% of fish eaten in Australia is imported so have the conversation with your fishmonger. Fish is often seasonal so get something new and fresh to boost your health and help the marine life.

We love to try to new things at Recharged Personal Training, team your healthy recipes with our personal training and group fitness classes.

Share your best fish recipes with us!