Are You Eating Enough Fish?

Credit: Flickr/lukas kircher

Fatty fish like salmon are an excellent source of high-quality protein

Are you eating two to three servings of fish per week? Here’s why you should be

Fish, and especially fatty fish like salmon, herring, mackerel, trout and sardines, are an excellent source of high-quality protein, nutrients and heart-healthy omega-3 fatty acids, which makes eating more fish a great way to boost your health.

Canada’s Food Guide recommends eating at least two servings of fish per week. (Note: Limit eating fish that are higher in mercury – such as fresh or frozen tuna, swordfish or orange roughy – to once a week.) 


Fish can be broiled, grilled, baked, fried, steamed, simmered or cooked in the microwave. To test for readiness, insert a fork into the thickest part of the fish. It is fully cooked when the flakes separate easily.

A minimum safe temperature of 145°F (63°C) is recommended. Cook fish fillets about 10 minutes per inch of thickness. Avoid overcooking fish as it can easily dry out.

Try these fish recipes:

Pacific Oven-roasted Halibut

Arctic Char a La Provencal

Roasted Fish with Feta Crust


Originally published in Wellness Matters, Canada Wide Media’s quarterly newsletter on health and wellness.