Go fish: Which varieties pack the most nutrient punch
At the end of the day, you're winning if you're eating fish at all. (image) iStock
It's no secret that eating fish is hailed as a huge health win, but which type is best, and does it matter if it's fresh, canned or frozen?
We grilled (ahem) accredited practising dietitian Margaret Hays to see what were her fish faves (spoiler alert: it's a close tie).
Salmon
Easy to cook and packed with protein, healthy heart oils and fat-soluble vitamins, it's hard to find fault with this popular pink fish.
"If you like the taste, I'd recommend having it at least once a week," says Hays, who is a spokesperson for the Dietitians Association of Australia (DAA).
"It doesn't matter whether it's fresh, tinned, frozen, smoked or raw – you'll still get the health benefits."
Canned salmon is usually the more budget-friendly option and ideal for on-the-go snacks or lunches.
"It's got edible bones as well, so you actually get extra calcium," Hays says.
The only disclaimer with salmon is the importance of watching your portion size – or those oils might travel beyond your heart and onto your hips.
"I try to get 120-150g serve sizes," Hays says.
"When you're cooking from fresh, don't worry about adding extra fat to the fry pan – it has enough of its own fat to keep it moist."
White fish
Whether it's flathead, snapper or barramundi, Hays says white fish is another excellent food to have – although it's not quite as high in the good fish oils as pink varieties like salmon and tuna.
"White fish still has fish oils in it and is a good source of protein as well," she explains.
"My rule of thumb is try and have one meal of white fish and one meal of oily fish a week."
Bigger fish, such as shark, swordfish, marlin and southern blue fin tuna, can contain mercury, which can cause damage to the nervous system and is not ideal for pregnant women.
Tuna
Predominantly eaten canned, Hays says tuna packs a nutrition punch and is similar in terms of nutrient profile as salmon – so go for it for protein, fish oils and B vitamins that help promote good cholesterol.
"A small tin is the perfect serving size," Hays says.
The downer of tuna is that it's often caught using unsustainable fishing methods. Greenpeace recommends buying John West Pole & Line range because it's caught using sustainable practices.
The Australian government says canned tuna has some of the lowest levels of mercury, alongside salmon and shellfish.
Calamari, prawns and scallops
These bite-sized seafood nuggets are not only full of flavour – they're good sources of protein too.
"You can buy them frozen and ready to go, which is a great way of adding variety to your diet," Hays says.
But you want to grill or barbecue them rather than fry them or you'll risk undoing the goods.
"They are often crumbed and fried," Hays points out.
"But barbecued, grilled or fried with a bit of marinade and salad is an excellent source of low-fat protein."
Again, watch your portions – generally 100-150g will be enough to get the nutrition.
Sardines
They might be one of the smellier fish varieties but Hays says they shouldn't be over-looked if you like the taste.
"They are a bit of an old-fashioned food but they are so good for you," she says.
Pop some sardines on your toast or in your salad or pasta and you'll get a hit of vitamin D and B for energy as well as protein to keep you satisfied and strong.
"It's ideal to choose sardines soaked in spring water instead of oil or tomato sauce," Hays says.
"That said, the oil makes it more tender and more flavoursome and you can drain it off to use as part of salad dressing. The tomato sauce can also add a nice flavour – just watch the salt content."
So the moral of the story is: eat fish
Researchers have found that people who eat two or more serves of fish each week have a reduced risk of childhood asthma, heart disease and prostate cancer.
And you don't need to be a chef or a foodie to know how to cook a good fillet.
"A lot of people say they don't know how to cook fish but you shouldn't be shy in trying it," Hays says.
"With salmon, I just put it on the cooktop with teriyaki sauce and serve it with loads of veggies. With white fish I make a panko crumb with flour, egg and crumbs and pan fry it in a small amount of olive oil. It's beautiful and almost impossible to stuff up."
You can also experiment with wrapping fish in foil with some lemon juice and pepper and putting it in the oven or throw some fillets on the barbecue for a smokier flavour.
"Frying makes it more unhealthy and takes away the flavour," Hays says.
"If you
