Oily fish are given this name because their body fat is distributed throughout their flesh unlike white fish which store fat in their livers. Many oily fish are excellent sources of vitamin D, a nutrient found in few other foods. All oily fish supply us with the two really useful essential fats known as EPA and DHA, perhaps better known as omega 3’s and dark oily fish meat from fish like sardines and pilchards are great for energy-boosting iron.
Boys and men can eat two to three servings a week of oily fish but girls and women of childbearing age should stick with no more than one serving a week because oily fish carry pollutants that could damage an unborn child. Women past childbearing age can eat the same amount as men.
Scale, gill and gut fish before storing for a maximum of three days in the fridge. Fresh fish should have bright, bulging eyes, firm flesh and a fresh smell.
Aromatic coconut, coriander, butternut squash and spring onion barley pilaf. Served alongside