Fish has a significant role as part of a healthy diet.

Its main claim to fame in recent years (following research into its role in preventing heart disease and  other illness), has been its importance as a source of Omega 3 fatty acids known as the long chain n-3 Poly Unsaturated Fatty Acids or PUFAs. Medical experts claim that we should eat more PUFAs and less saturated fats.

Fish does not contain saturated fats or carbohydrates but is a good source of protein, minerals and vitamins. It is very low in calories and a very healthy food.

In Ireland, the current consumption of fish is very low. Over 75% of the fish caught in Ireland are exported and the average adult consumption is only 140 grams per week. A recent survey (National Nutrition survey) discovered that:

• one quarter of the population rarely eat fish
• over half of the population eat fish once a week
• ionly 1 person in 5 (20%) eat 2 or more servings of fish per week

It seems that the whole nasty business of bones and eyes and tails and scales puts us off. Also, many people are just not familiar with how to prepare fish and are not really sure of the best way to cook it.

Baking, steaming, grilling, microwaving and frying cause little loss of nutrients. While boiling results in nearly half of the minerals in the fish being leached out into the cooking water, these can be easily retrieved if the cooking water is used to make a sauce.

White fish absorbs fat when fried while oily fish does not. However, if the fish is covered with a low fat coating (e.g. oatmeal or flour), this will absorb the cooking fat or oil.

While grilling, frying and baking are preparation techniques that will destroy some of the beneficial PUFAs, the cooked fish are still good sources of these fatty acids.

All PUFA are very susceptible to oxidation in the body. The effects of this process can be very harmful but the human body usually protects itself with substances that are known as anti-oxidants. This means that these substances block or inhibit the oxidation process. If the amounts of fish oil are iincreased in the diet, it is important to also increase the intake of vitamins A, C and E in the diet, since these are all anti-oxidants. Wholegrain cereals, fruits and vegetables are all good sources of these.

based on the documentation of "Nutritional Aspects of Fish" prepared by the Irish Sea Fisheries Board (AN BORD IASCAIGH MHARA)