Fish is packed with important nutrients, including protein, vitamin D and omega 3s. But which type of fish is best?
For starters, go for fish that is wild caught. While salmon is very popular with many gourmets, it is not the best choice if it is farmed – typically the case with fresh salmon, especially from Tasmania. Tassal, Australia’s biggest salmon company, quadrupled its use of antibiotics between 2012-13 and 2015-16. The World Health Organisation has raised alarm over the overuse of antibiotics in humans and animals (including farmed fish) that it said was leading to the rise of drug-resistant superbugs – “the greatest and most urgent global risk”.
Tuna is also a poor choice because it contains higher levels of mercury than smaller fish and should definitely be avoided by pregnant women.
Instead, try a delicious piece of locally caught bream, flathead, whiting or jewfish to get omega-3 fats and vitamin D for heart, brain and immune health. Studies show these nutrients not only lower risk of cardiovascular disease but help slow cognitive decline and reduce the risk of depression and macular degeneration. Fatty fish like sardines and mackerel pack an even greater nutritional punch.
If it’s prawns you love, check with your seafood outlet that they don’t dip them in a chemical called sodium metabisulphite to improve shelf life and colour. It can cause allergic reactions.

For some more nutrition advice about fish go to:

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Helen Hawkes

Helen Hawkes is a journalist who writes compelling print and digital content across business and finance, health and lifestyle, real estate and interiors. Her content clients have ranged from American Express and the University of NSW to Maserati and 9Honey. She is fluent in cross-platform storytelling, brand tone of voice, content strategy and stakeholder management.