Fish

Better buys

• Fresh or frozen fish eg. Hoki, Grooper, eel
• Fresh shellfish eg mussels, pipis, paua, crayfish
• Fish canned in water

Good to know

• Try to eat at least two fish meals each week.
• Heart healthy Omega-3 fats are found in higher fat fish e.g. sardines, salmon and tuna.
• Grilled, baked, steamed, microwaved or stir fried fish is lower in fat than fried fish.
• Microwave fish with lemon juice, or make a low fat white sauce to go with fish. Serve with lemon juice or herbs for added flavour.
• Crumbed fish is usually lower in fat than battered fish, but better still choose fish without a coating.

Watch points

• Smoked fish is higher in salt.
• Fish fingers and fish cakes are higher in fat and salt. Cook in a non stick pan or bake in the oven without any added fat or oil.