AD | One of the best things about visiting the coast is the ability to eat fish, fresh from the sea. Whether you’re on a fun UK staycation or a family holiday abroad, there’s something about the ozone-laden sea air that lends itself to healthy eating, doesn’t it? Speaking of which, according to the NHS, a healthy, balanced diet should include at least 2 portions (140g) of fish a week, including 1 of oily fish. That said, some fish are better for you than others, so here are some of the best fish to eat for heart health.
Why is eating fish good for your heart?
Fish and shellfish are among the best foods for a healthy heart as they’re excellent sources of vitamins and minerals. Such as Vitamin D which is important for bone growth and a healthy immune system. And oily fish is especially high in Omega 3 fatty acids, which can help to keep your heart healthy and lower your blood pressure too. (I take cod liver oil tablets every day, one of my mother’s top health and beauty tips to guard against heart disease). Omega 3 is also helpful for women who are pregnant or breastfeeding, because it can help a baby’s nervous system to develop.
Which are the best fish to eat for heart health?
What’s the healthiest fish to eat? Well, it’s oily fish because of all those Omega 3 fatty acids. Tuna isn’t an oily fish though, so cheesy tuna melts sadly won’t give you the same health benefits.
Popular oily fish include:
- Salmon
- Sardines
- Pilchards
- Mackerel
- Trout
Next up on the heart-healthy fish list is white fish because, like chicken, they’re low in fat. Unless they’re coated in batter of course…
Popular white fish include:
- Cod
- Haddock
- Plaice
- Pollock
- Coley
- Red mullet
- Sea bass
- Sea bream
And if healthy living is one of your goals, you’ll be pleased to hear that shellfish are also low in fat. As well as an excellent source of selenium, zinc, iodine and copper.
Popular shellfish include:
- Prawns
- Mussels
- Scallops
- Squid
- Langoustine
- Lobsters
- Crabs
- Oysters – forever famous as a food of love!
Where can I buy the best quality fish and seafood?
Many people think the best type of fish to buy is fresh, but actually that’s not always the case. Some fish and seafood could have been lying around for days before they hit the shops. Whereas fish and seafood frozen at sea is caught at its peak of quality and air blast frozen within 4 hours. So if, for whatever reason, you can’t get out to buy your food in person, you can buy frozen fish online instead. And because we all want to ensure there are enough fish to eat both now and in the future, you should always buy from a responsible and sustainability-focused retailer such as Seafresh.
Some favourite heart-healthy fish recipes
So now you know some of the best fish to eat for heart health, what will you choose? Because how you prepare your fish or seafood is key. Eating fish that’s steamed, baked, grilled, or lightly drizzled with olive oil is a healthier choice than fried fish. Sorry to all you fish and chips lovers… Here are 7 of my favourite ways to enjoy oily fish, white fish, and heart-healthy seafood. With the exception of the last recipe, all suggestions are for 2 servings, but you can scale up or down according to suit.
Baked salmon
If you’re looking for a speedy and healthy meal, you can’t go far wrong with salmon. Pop a couple of fillets on some foil and trickle with olive oil before baking in a preheated oven at 200°C for 15 minutes. While they’re cooking, prepare and steam some broccoli or asparagus and new potatoes for 7 minutes. Fast, fresh, and delicious. We have this for supper most weeks.
Sardines on toast
Really, what could be simpler? All you need is some nice sourdough or rye bread and a couple of tins of sardines in oil (or tomato juice if you prefer). I like to squeeze some lemon juice over mine, and top with a few chilli flakes and chopped parsley too.
Mackerel pate
Yes, you can buy it ready made, but if you make your own you can adjust it according to how much of a kick you can take. And by making your own, you can use healthy low fat creme fraiche too. I love this BBC recipe for mackerel pate, it’s pretty foolproof. Why not go retro and serve with breadsticks and crudities?
Steamed sea bass
Steaming fish is a brilliant way of preserving all the nutrients and it’s ideal for most large steak-like fish fillets or even whole fish. Take a couple of sea bass fillets, season, smear with olive oil, and place skin-side down in a steamer. Add some sliced chilli, lemon grass, and grated ginger, and steam for 7-8 minutes. Serve with some fresh noodles and soy dipping sauce if required – yum.
Baked cod in Parma ham
Very similar to the baked salmon recipe, but this time with white fish. Take 2 cod fillets and wrap up with Parma ham. Drizzle with olive oil and pop on a baking tray in a preheated oven at 200°C for 15 minutes. I like to add a couple of bunches of cherry tomatoes on the vine too as their flavour when roasted is divine. Serve with new potatoes and green beans for another fast and delicious supper
Fried chilli squid
Totally stolen from Wagamamas, because even my fussy daughter adores their chilli squid. OK, it’s fried fish, but flash fried rather than coated in batter. Watch this chilli squid cooking video and get inspired to wok your own!
Paella
Surely one of the most iconic seafood dishes ever? Traditional Spanish paella features prawns and mussels and yes, it does take longer to cook than any of the other recipes. But some things are worth waiting for. So why not take a tip from the Spanish and enjoy an ice cold beer or a glass of red wine while you’re creating this authentic Mediterranean cuisine? It’s not worth cooking in small amounts, so keep this dish for special occasions and and to wow favoured guests.
And there we are, my favourite 7 tried and tested recipes featuring some of the yummiest and best fish to eat for heart health. If you’re a seafood and fish lover, or even if you’re not, I hope you enjoy them. And whether you’re looking for an easy lunch, a speedy supper, or a future feast for friends and family, I can hand on heart (!) recommend them all – happy healthy eating 🙂
Did you realise how good fish and seafood are at helping to keep your heart healthy? If you love to eat fish too, which are your favourites and how do you like to prepare them? And would you consider buying your fish online from a specialist supplier now?
* This is a sponsored post but all thoughts are my own unless stated otherwise – please see my Disclaimer.
I’m not eating fish food enough and reading your post, makes me think I’m missing a lot. Thank you for sharing!
I’m so glad this post has converted you, Jack, that’s great!
This is a great post, and let’s be honest fish is amazing.
Here canned fish is super popular, like kippers or mackerel and it’s probably the only way most people ever eat fish which is so sad, because fresh fish is so good and delicious.
Thanks for sharing 🙂
Thank you, Tea, and yes, I completely agree. We have it at least twice a week – it’s so simple to prepare as well, perfect comfort food!
Thank you for sharing these tips and recipes, amazing.
Glad you enjoyed the post.
Reading this post makes me want to eat seafood! 🤣 This is a really helpful post. I’d love to try the Chilli Squid someday. Thanks for sharing this.
Yay, my work here is done, thank you!
I’ve got to say I’m not the biggest fan on fish but my boyfriend loves fish so I’ll definitely be keeping this post in mind next time he wants some fish! X
Excellent, hope he finds something to love here then x
Love fish, Sea Bass is a lovely fish so delicate and tasty. Pollock to i find is very underestimated its a lovely fish. After this I think it will be fish for dinner
That’s so good to hear, and yes, I agree about pollock, it’s got a lovely flavour.
I’m not a big fish fan but I do like a good bit of salmon! Glad to hear it’s good for my heart as well as tasty! I also enjoy baking salmon in the oven – very good!
If you can find some lightly smoked salmon fillets they’re really delicious – highly recommended!
The salmon looks fab ❤️
Thanks for sharing this post 😊
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You’re welcome – yes, it is 🙂
Will have to give some of these recipes a go! They look so good!
Hope you enjoy them!
I rarely cook with fresh seafood because it’s so delicate and I’d hate to kill the taste. I do love cooking with prawns. I’m going to take some of your ideas and try and have a go with fish!
Rosie
Oh do try it, prawns are pretty hardy beasts, haha!
Love this! I’m currently on Keto, so I can eat some of the fish, thanks for the different fish ideas and recipes !
xoxo Olivia
Thank you – great timing, hope you enjoy the recipes! x
I have never liked fish, but both my boyfriend & our daughter love it (especially salmon & mackerel) so this post definitely gave me some ideas of how I can make fish dishes for them!
Ah no, I’m so sorry to hear that, but I’m glad you’ve found some fishy meal inspo for your family!
Great post! Unfortunately I don’t like fish- I wish I did as it is so good for you! Thank you for sharing these ideas, these dishes look gorgeous 🙂
Aw, that’s a shame, but yes, they’re all yummy so maybe you might change your mind some day!
Lovely post and some really helpful facts, and recipes you’ve shared! I’ve definitely gotten into eating fish more as I’ve grown older xx
Thank you so much, I’m so pleased you enjoyed it! x
Thanks for sharing these recipes, Lisa! I don’t think I eat enough fish as one of my sisters loves it even more than me but the other can’t even smell it, so we avoid it. But some recipes are too delicious to pass! The baked cod with parma ham and paella are a must! x
Definitely try the cod and Parma ham – I think cod on its own can sometimes be a little bland but the ham and roasted tomatoes really give it some zing! x
I love fish. I’m always hunting around for new recipes. I’m going to try the ham-wrapped cod bake this weekend. Thanks so much, Lisa!
Yay, I hope you enjoy it, it’s one of our faves!
Mmmmm! I absolutely LOVE fish. I think it’s probably my favourite meat. I’m a big fan of sushi, good ol’ fish and chips, prawns, sardines on toast – you name it! I had a beautiful crab mayonaise pate on bread at a restaurant once or twice and it was incredibleeee. Great post! x
I love sushi too and so (surprisingly) does Flora but I didn’t include it because I know some people are a little hesitant about raw fish! That crab pate sounds gorgeous, I might have to try making some now 🙂 xx
I am terrible with Fish, I never buy it because I only really like Salmon and prawns. Rob loves it though so I do feel like I need to make more effort, especially as I don’t really eat meat.
It’s so good for you that I really need to make an effort x x
Salmon and prawns are really good for you though – and they’re both quite quick to prepare meals with so don’t feel so bad! x
One thing I need to start doing is to introduce more fish into my diet, there are so many health benefits to eating fish on a weekly basis x
Lucy | http://www.lucymary.co.uk
There really are – we always have fish at least twice a week! x
This is a great post and reminder for my family to eat more fish! Being on the West coast of Canada we have an abundance of fish but we’re really not ones to eat it as often as is recommended. Thanks for sharing!
Thank you, Jodie, I’m very happy this is going to remind you and yours to eat more fish!
We definitely don’t eat enough fish! My mom didn’t cook it growing up so I’ve had to work to incorporate it into my rotation – plus the kids are hit or miss with fish dishes. I’ve been meaning to give paella a try so I’m going to give this one a go!
You can always add chicken and chorizo to the paella to tempt them a little more – or fish fingers which kick starts most kids’ love of fish!
Hi Lisa. I think that eating fish regularly is like eating 5 items of fruit and veg each day – we all know that we should be doing it, but often still don’t! Hopefully, some of your recipes will help to inspire people to eat more fish. Fish is good for dogs, too – Harvey loves a tin of sardines in tomato sauce!
Oh that’s interesting, I didn’t know fish was good for dogs – nor that they’d eat sardines in tomato sauce – go Harvey!
I don’t eat any fish or shellfish (allergic) but my family absolutely love monkfish, salmon and smoked mackerel (my Mum makes it into a paté). There was always fish on Fridays at my Grandma’s house too. Fab info included here (even if I can’t enjoy any of it, haha).
Ah, I’m so sorry you’re allergic, that’s such a shame 🙁 but great to hear your family love fish so much too!
I am a HUGE fan of seafood. As someone that doesn’t eat any other types of meat, it has become a regular fixture in my diet. That being said, I also love reading about the benefits of it… Who doesn’t enjoy learning that something they love is also good for their overall health? Right?
To build on a comment I see above regarding fish and dogs – our pups both eat a seafood-based diet. Most dog foods are made with chicken meal as one of the largest protein sources. However, chicken is a common dog allergen. Selecting a fish-based food eliminates that concern while also providing the benefits of seafood!
Wow, that’s so interesting, Britt, I had no idea chicken is a common dog allergen. Nor that dogs were keen on seafood, for some reason I’d assumed that was solely a feline thing – thank you for correcting my prejudices, haha!
Interesting read. I love the images too – everything looks divine! I would say salmon is my go to fish but you’ve definitely inspired me to try my hand at cooking some of the other fish you mentioned.
Thank you very much – and that’s great to hear, I hope you enjoy some different dishes!
I love fish and do not eat enough of it. My white fish I like fried or baked, while sardines go on homemade sourdough bread or into salad. Baked salmon with tomato and mozzarella salad, garlic butter, and baguette is also a favorite in my house. 🙂
I LOVE the sound of your salmon recipe, Jaya, definitely one for sunny days in the garden, I think!
I really need to try eat fish! I’m not allergic to it, I just don’t like it, haha! I did try eat some in my pregnancies as I know how beneficial it is, but I really don’t enjoy it!
Hope that you are having a good week 🙂
Aw, that’s such a shame – maybe a seafood platter might tempt you if the actual fish are off putting? 🙂
Being a pescatarian, I was excited to read this post! There are a few types of fish
I have not tried yet so this post is super helpful for me. I will definitely try these out! Thanks for sharing.
That’s so good to hear, I hope you enjoy some new discoveries 🙂
Yum! I love white fish so much but my husband doesn’t fancy fish as I do so I rarely make fish to cut costs and time preparing 2 different meals. After reading your post, I’m treating myself to seafood soon. Thanks for sharing x
http://www.lynnmumbingmejia.com
Oh thank you, that’s so good to hear – I hope you enjoy your seafood treat soon! x
This post is making me hungry! I really like Rainbow Trout
I love trout too, such a gorgeous flavour.
Thank you for sharing this! It immediately makes me want to make a nice fish paella with shrimps and white fish tonight, I think I will 😁
That is GREAT to hear, I hope you enjoy it!
I absolutely love fish but we rarely have it because I just don’t know what to do with it. Thanks for the recipe ideas 🙂 xx
You’re welcome, I hope they help you enjoy fish more! x
I love eating fish! My favorites are salmon and pomfret. Thank you for sharing this information.
Ooh, pomfret, I haven’t heard of that one!
We’ve been so into fish lately! Salmon is by far my favorite. Thank you for sharing all these fish types and the benefits of them!
Yay, a fellow salmon lover, I’m so glad you love fish too!
I’m a vegetarian, but I always encourage my partner to eat fish. I’m sure he’ll eat more when I share these recipes with him!
I hope he’ll enjoy them, thank you!
I’m definitely feeling hungry now! I love fish but seem to have gone through a stage where I’m not eating as much. Definitely need to rectify that because of all the health benefits. Nothing beats a good piella for sure! Thanks for the health tips and delicious sounding recipes – know what is going to be on my next order now!
Yay, I’m so glad you’re a fellow fish lover and I couldn’t agree more about paella – I just wish I was on a Spanish beach to eat some, haha!
I love fish and seafood so much! Tonight we are having that number 1: salmon 🙂 I’ll make it with roasted potatoes and roasted veggies xx
Oh, that sounds delicious, Jenni, what a lovely supper! x
This is such an interesting post. Fish has so many amazing benefits, I really wish I could enjoy it but I have to admit, I’ve never found anything I like.
Thank you – and that’s a shame, but I do understand 🙂
Oh I love fish & was actually thinking of cooking a dish for Valentines Day too, definitely give one of these a go! Fab post!
Yay, that sounds great, happy Valentines!
I love fish and seafood. Grew up on an island and possibly ate my share and someone else’s of it.
So refreshing to read your post hailing an array of fish and their health benefits. There really isn’t anything on your list, I haven’t tried. Sea bream, mackerel pate and sardines on toast are my favourite. Matter of fact may have the latter for breakfast with some Caribbean pepper sauce.
Island life with fresh fish sounds like the dream right now! Thank you so much, I’m thrilled to hear you’re such a fish fan 🙂
Thanks for sharing, I love fish with Asian flavours, which is amazing 🙂
It’s delicious, isn’t it? 🙂
I like fish! Thanks for sharing
You’re very welcome 🙂