What fish is best?

Nutritionist Lyndel Costain replies: It's great that you're inspired to eat more fish. Not only are fish delicious, they're easy to prepare and good for our health. In fact, for our heart's sake the Department of Health advises all of us to eat fish at least twice a week and include one serving of oily fish such as mackerel, sardines, salmon, pilchards or trout. Oily fish are especially rich in omega-3 fats, which help not just our heart, but nerve function and immunity. Cod, haddock, plaice, sole, hake and sea bass are all types of white fish. All fish are a good source of protein, B vitamins and magnesium.
More good news is that you don't have to just eat fresh fish. Frozen, canned, smoked, in sauce, even crumbed fish are fine, too. Best not to overdo the 'deep-fried in batter' variety though. You can buy omega-3 rich smoked mackerel from the chilled section of supermarkets. It's delicious served with salad and crusty bread or new potatoes. Or why not enjoy canned sardines in tomato sauce on toast or a sandwich with canned salmon or tuna. If you don't fancy cooking, fish-based ready meals abound. Opt for ones with no more than 15-20g fat per meal.
Most supermarkets have good fish counters. You can buy fish whole or as fillets, steaks or cutlets. If you aren't sure what's what or how to cook it, ask for advice. To make sure the fish is fresh, look for firm, neat fillets with a white translucent colour and no discolouration. Whole fish should have bright eyes and gills, with shiny skin and no missing scales. It should also have sea-fresh smell. Then grill, bake, stir-fry, steam or pan fry. Flavour with lemon juice, fresh herbs, garlic, marinades - whatever. Enjoy!