skip to main content
Oily fish
Seafood Week

Dietitian Juliette Kellow reports on this year's Seafood Week which aims to encourage people to eat two portions of seafood a week due to the health benefits of eating fish.

Seafood... and Eat It

By Dietitian, Juliette Kellow BSc RD

This year the theme for Seafood Week, which runs from 6-13 October, is ‘2 a week.’ The aim is to encourage everyone to eat 2 servings of fish each week, as recommended by the Food Standards Agency.

Currently, only one in five of us manage this, despite the wide variety of nutrients that fish provides.

In particular, fish is a great choice for slimmers as it’s packed with protein, which helps to keep us fuller for longer, plus a variety of vitamins and minerals. And even though oil-rich fish such as salmon, trout, mackerel and fresh tuna is higher in fat and therefore calories, slimmers, like everyone else, should still eat it at least once a week to gain all the health benefits of its omega-3 fats.

The ‘2 a week’ campaign is backed by celeb chef James Martin who says eating fish played an important part in his training and healthy eating regime for BBC1’s Strictly Come Dancing.

He reveals, “Seafood is one of the most delicious and healthy foods around. It’s a great source of protein, vitamins and minerals and is incredibly low in fat. I always eat two portions of seafood a week. I try to make at least one an oil-rich fish such as sardines or herring because they are rich in omega-3 which is important for heart health.”

WLR says:

Many slimmers avoid oil-rich fish because they’re worried about the calories, but a 150g fresh tuna steak, for example, contains just 200 calories. That’s less than a steak!

Many people are also unsure how to prepare or cook fish or worry about the freshness of fish. Look in recipe books, surf the internet or pick up leaflets from your local supermarket for new recipe ideas. In the meantime, follow these tips from Seafish for buying fish:

  • Whole, fresh fish will have eyes that are bright and not sunken. The skins should have a shiny, moist, firm appearance. You should also notice a pleasant sea-fresh aroma if the fish is really fresh.
     
  • When buying fillets look for neat, trim fillets and a white translucent appearance.
     
  • Smoked fish should look glossy with a fresh, smoky aroma.
     
  • When selecting shellfish, choose shells that are tightly closed, without any gaps or cracks.
     
  • When buying frozen seafood, check the fish is frozen solid with no sign of partial thawing. Make sure that packaging is undamaged and there is no sign of freezer burn.

Seafood calorie counter

Use this chart to check out the calorie content of your favourite fish

Fish type Calories per 100g
Mussels, boiled (with shells) 26
Crab, canned 81
Cod, grilled 95
Plaice, grilled 96
Lemon sole, grilled 97
Tuna, canned in brine 99
Haddock, grilled 104
Prawns, boiled 107
Halibut, grilled 121
Haddock, smoked and poached 134
Rainbow trout, grilled 135
Pilchards, canned in tomato sauce 144
Salmon, pink, canned in brine 153
Sardines, canned in tomato sauce 162
Sardines, grilled 195
Mackerel, canned in tomato sauce 206
Salmon, grilled 215
Mackerel, grilled 239
Kipper, grilled 255

Start a Free Trial Today

You can track the calorie and nutritional content of the foods you are eating with the online food diary in WLR. Try it free for 24 hours.

Take our FREE trial »

Useful Information

For more information and recipes for fish, visit www.seafish.org.uk

Sponsored

Start a Free Trial Today

You can track the calorie and nutritional content of the foods you are eating with the online food diary in WLR. Try it free for 24 hours.

Take our FREE trial »

Bestseller

Calorie, Carb & Fat Bible

The UK's most comprehensive calorie counter. Calories and fat per serving of each food alongside 100g values for calories, fat, protein, carbs and fibre - making it easy to compare. Easy to use listings with a separate Eating Out section.
Find Out More

Sponsored

If you enjoyed this article, try our fortnightly newsletter. It's free.

Receive the latest on what works for weight loss straight to your inbox. We won't share your email address. Privacy policy