What’s so good about fish?

Good fish

It has a lot to do with omega-3, a fatty acid found in ‘oily’ fish like Salmon, Sardines, Mackerel and Herring.

High source of Omega-3

But fish and seafood, whether canned, chilled or frozen is also packed with protein and other essential nutrients. It’s why the Heart Foundation recommends we eat at least two to three serves of oily fish or seafood each week.1

And here’s a snapshot of what your body will be getting when you include seafood in a meal:

'Good' Fats 





Seafood provides the ‘good fats’ essential for heart health and is relatively low in ‘bad’ saturated fats.    Seafood provides protein, which is essential for muscle growth and repair and maintaining a healthy immune system.  Oysters and Mussels in particular are good sources of iron and oysters are also one of the richest food sources of zinc. Iron is vital for forming new red blood cells, while zinc is important for skin health and wound healing.




Fish containing soft edible bones such as sardines and some salmon products, contribute calcium, which is essential for healthy bones and teeth and proper functioning of your nerves and muscles.  Oysters also contain calcium.    Some more good news is that most seafood is typically low in cholesterol, which means it also fits neatly into a heart healthy diet. Shellfish and crustaceans like Prawns do contain cholesterol however only a small amount is absorbed by the body. 

Important Notice
The information contained in this section is general information. It does not in any way constitute individual health, nutrition or dietary advice. Any specific health or dietary concern should be discussed with a doctor or accredited practising dietitian.

1 National Heart Foundation of Australia. 2010. whatishealthyeating/Pages/Fish.aspx (Accessed: 02/03/10).

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