I am
You’re probably not eating enough fish – here’s what you should do.
heartfoundation.org.au|Helpline 13 11 12

You’re probably not eating enough fish – here’s what you should do.

Fish and seafood is one of the most beneficial sources of omega 3. Incorporating more of it into your eating pattern can significantly lower your chances of heart disease and stroke.

Why should I be eating more fish?

Fish and seafood are low in saturated fat and rich in omega-3 fatty acids, and our bodies don’t produce omega-3 naturally, so eating fish that contains omega-3, particularly oily fish, is important for your heart!

The recommended 2-3 servings of fish a week make up a protein-packed, heart-healthy diet for the whole family to enjoy!

Fish with the highest levels of omega-3 include:  
  • salmon
  • blue-eye trevalla
  • blue mackerel
  • herring
  • canned sardines
  • canned salmon  
  • some varieties of canned tuna.
Other good sources of omega-3 include:
  • barramundi
  • bream
  • flathead
  • squid
  • scallops
  • mussels.

How do I eat more fish and seafood?

There are many ways to introduce fish and seafood into your eating pattern. A tin of unflavoured tuna or salmon can be added to a healthy salad, sandwich, or eaten on the go as a snack. Seafood marinara mixes can be added to stir-fries and pasta and baked, or steamed fish parcels make a tasty and quick weekday dinner. Add additional flavour by using olive oil, herbs, spices, and citrus. Try garlic, ginger, chilli, lemon, lime, parsley, fennel, chives, dill, turmeric, or paprika.

The recommended serving size per person is 150g of fresh fish (about the size of your hand) and 100g of tinned fish in oil or spring water.

When you’re planning lunch consider including fish and seafood as a regular part of your weekly shopping list.  

It is important to remember that no single food exclusively promotes heart health over any other. A consistent, heart-healthy eating pattern matters most. Generally choosing to eat healthier proteins will minimise your risk of heart disease (heart failure and sudden cardiac arrest) and stroke.

How much fish should I be eating?

We recommend including fish 2-3 times per week, including oily fish. Some good sources of fish and seafood include: 
  • Whiting 
  • Trout  
  • Basa  
  • Prawns 
  • Oysters  
  • Scallops  
  • Calamari  
  • Crab  
  • Mussels
Frozen seafood may be a cheaper and more convenient choice to keep in mind when meal-planning or preparing for the weekly shop. Look out for weekly specials or ask your local fish supplier for best fish buys of the day.

What is the best cooking method?

It is best to choose healthier cooking methods for fish such as grilling, steaming, barbequing, poaching, baking, or pan frying. It is also important to cook your fish in a healthier oil like olive oil, canola oil, sunflower oil, or peanut oil. If you like crumbed fish, this can be ok if you choose to crumb it yourself in wholegrain breadcrumbs and cook using a healthier cooking method and a healthy oil. 
We don’t recommend battered fish, as it is generally deep fried.

Where do I start?

We’ve got you covered! Luckily, fish is a versatile protein that can be cooked in many ways. The Heart Foundation has curated many simple and delicious recipes that showcase fish with Mediterranean, Asian and Mexican flavours, such as this Mediterranean tomato fish bake and Fish with Moroccan lentil salad.

Or if you are after more inspiration, head to our online shop and download your copy of our latest Fish Recipe ebook and enjoy incorporating more fish into your eating pattern.

Heart Age Calculator

Heart Age Calculator

Heart Age Calculator

Could you be at risk of heart disease? Get your estimated heart age now....

Environment, climate change and heart health

Environment, climate change and heart health

Environment, climate change and heart health

Information on how air pollution, heatwaves and bushfires can impact heart health, and what you can do to look after yourself. ...

Heart Health Check Toolkit

Heart Health Check Toolkit

Snack recipes

Snack recipes

Snack recipes

Search for healthy snack ideas...

Heart procedures and devices

Heart procedures and devices

Heart procedures and devices

If you have a heart condition, your doctor may recommend different treatments, including procedures or devices. ...

Easy chicken nasi goreng

Easy chicken nasi goreng

Easy chicken nasi goreng

10 minutes
Serves 2

Find a cardiac rehabilitation service near you

Find a cardiac rehabilitation service near you

This directory presents information on cardiac rehab programs offered across Australia....

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation programs and resources to support your recovery....

Get your family moving

Get your family moving

Get your family moving

Get your kids active and set them up for healthier habits into adulthood....

Atrial fibrillation resources for patients

Atrial fibrillation resources for patients

Roast chicken with onion, cherry tomato and pine nut stuffing

Roast chicken with onion, cherry tomato and pine nut stuffing

1 hour 50 minutes
Serves 6

Support after a heart attack

Support after a heart attack

Support after a heart attack

Many different thoughts may go through your head after a heart attack and you may be presented with complicated medical info. Know where to get support. ...

Philanthropic investments

Philanthropic investments

Philanthropic investments

Making philanthropic investments through the Heart Foundation can transform Australians’ health. ...

Lamb recipes

Lamb recipes

Lamb recipes

Find heart healthy lamb recipes....

For professionals: Guidelines for acute rheumatic fever and rheumatic heart disease

For professionals: Guidelines for acute rheumatic fever and rheumatic heart disease

Australian  guidelines  for  prevention, diagnosis and  management of  acute  rheumatic  fever and  rheumatic  heart  disease ...

Atrial Fibrillation (AF) clinical resources

Atrial Fibrillation (AF) clinical resources

Resources and clinical information for health professionals...

Lipid management clinical information and resources

Lipid management clinical information and resources

Lipid management resources for health professionals...

Leaving a gift in your Will: A lasting legacy

Leaving a gift in your Will: A lasting legacy

Leaving a gift in your Will: A lasting legacy

One of the most powerful ways to help support a future without heart disease is to include a gift to the Heart Foundation in your Will...

Heart failure clinical resources

Heart failure clinical resources

Resources and clinical information for health professionals...

WEBINAR | Absolute CVD risk assessment practical update

WEBINAR | Absolute CVD risk assessment practical update

A multidisciplinary panel of experts discuss the practical application of absolute CVD risk assessment through Heart Health Checks....

Templates integrated in Best Practice software

Templates integrated in Best Practice software

Popular Heart Health Check templates – CVD risk assessment and management plan – are directly accessible from within Bp Premier ...

Seafood recipes

Seafood recipes

Seafood recipes

Find heart healthy seafood recipes...

Heart Foundation reviews its operations in challenging financial environment

Heart Foundation reviews its operations in challenging financial environment

Heart Foundation reviews its operations in challenging financial environment

6 September 2021...

Asian recipes

Asian recipes

Asian recipes

Find heart healthy Asian recipes....

Salmon primavera spaghetti

Salmon primavera spaghetti

Salmon primavera spaghetti

15 minutes
Serves 4

Heart attack at 35: Knowing the signs and symptoms

Heart attack at 35: Knowing the signs and symptoms

Heart attack at 35: Knowing the signs and symptoms

David reflects on how his life changed when he had a heart attack at 35 and how he got back on track....

Heart Foundation Research Award Recipients

Heart Foundation Research Award Recipients

Explore our research award recipients and projects...

The Heart Foundation Community

The Heart Foundation Community

The Heart Foundation Community

We need your opinion, experience and skills to help us improve the heart health of all Australians. ...

Australian Chronic Disease Prevention Alliance

Australian Chronic Disease Prevention Alliance

Alliance with chronic disease prevention stakeholders...

Supporting SA cardiac patients and health professionals with free resources

Supporting SA cardiac patients and health professionals with free resources

Supporting SA cardiac patients and health professionals with free resources

We want to make it easier for South Australians to lead heart-healthy lives....