fish

• Fish and omega-3


  • White fish store fat in their livers, which is removed during processing and used to make fish liver oils, such as cod liver oil
  • These oils are an excellent source of omega-3, a type of unsaturated fat that is important for brain development and helps to lower blood cholesterol levels
  • The fat in oily fish and shellfish is distributed throughout the flesh
• Classification of fish


  • Flat
  • Round
• Nutritive value of fish

  • Fish is an excellent source of HBV protein
  • White fish contains no fat; oily fish and shellfish contain unsaturated fat
  • Oily fish is an excellent source of omega-3
  • Fish lacks carbohydrates
  • All fish contain small amounts of iodine; canned fish where bones are eaten contain calcium
  • All fish contain B group vitamins; oily fish and shellfish contain vitamin A; oily fish is a good source of vitamin D
  • Water content depends on the type of fish, e.g. oily fish contains less water than white fish
• Dietetic value of fish

  • Fish contains easily digested HBV protein, which makes it particularly useful in the diets of children, teenagers, pregnant women, invalids and convalescents
  • White fish contains no fat, which makes it useful for those on low-calorie diets, but the cooking method is important
  • Fish is usually served with carbohydrate foods, such as potatoes or bread, to create a balanced meal
  • White and oily fish are low in cholesterol and high in omega-3 fatty acids, which make them useful for low-cholesterol diets
  • Some fish (e.g. mackerel) are inexpensive, so are useful for those on a low income
• How fish is sold

  • Whole: small fish, shellfish
  • Cutlets and steaks: large round fish – cutlets (from head end) or steaks (from tail end)
  • Fillet: flat or round fish