Classification of Fish

Fish can be grouped into three main types:

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White Fish

Low in fat, with most of the fat stored in the liver (often removed during processing).

Plaice
Cod
Sole
Hake

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Oily Fish

Contains healthy fats distributed throughout the flesh, rich in omega-3, which supports brain health and reduces cholesterol levels.

Salmon
Tuna
Herring
Mackerel

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Shellfish

Includes both crustaceans and molluscs, providing protein and minerals.

Crab
Lobster
Oysters
Prawn
Mussels NB: Pregnant women should avoid shellfish because of the risk of food poisoning.

Average Composition of Fish

Type	Protein	Fats	Carbohydrates	Minerals	Vitamins	Water
White	17.5%	0%	0%	Iodine	B group	80.5%
Oily	18%	16%	0%	Iodine	A, B group, D	65%
Shellfish	16%	3%	0%	Iodine	A, B group	78%

Fish Shapes

Fish can be either flat (e.g., plaice) or round (e.g., hake).

*Flat *

Round

Health Benefits of Fish

Omega-3 Fatty Acids: Oily fish are a great source of omega-3, which is a type of unsaturated fat that supports brain health and reduces cholesterol.
Minerals: Fish is a good source of iodine, which supports thyroid function.
Vitamins:
- Vitamin A: Good for vision and immune health (found in oily fish and shellfish).
- B group vitamins: Important for energy and brain function.
- Vitamin D: Helps with calcium absorption and bone health (found in oily fish).

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