How to get more oily fish in your diet?

December 2, 2025 •

4 min read

According to the National Diet and Nutrition Survey, many adults consume less than half of the recommended weekly intake of oily fish. Learning how to get more oily fish in your diet is a simple step with significant benefits, especially for heart and brain health.

Quick Summary

Boost your intake of essential omega-3 fatty acids by incorporating more oily fish into your weekly meals, using easy recipes and convenient options like tinned or frozen varieties.

Key Points

Start Simple: Incorporate budget-friendly tinned sardines or frozen salmon into familiar meals like pasta or salads.
Embrace Different Methods: Try baking, pan-frying, or steaming oily fish for quick and easy weeknight dinners.
Enhance Flavor: Use acidic ingredients like lemon juice or vinegar and herbs to cut through the richness of oily fish.
Mix into Dishes: For a milder taste, flake cooked salmon or mackerel into fish cakes, risottos, or spreads.
Aim for Variety: Explore different types of oily fish like mackerel, sardines, and trout to find what you enjoy most.
Benefit Your Health: Increase your intake of omega-3s to support your heart, brain, and overall wellbeing.
Consider Convenience: Use canned oily fish for ready-to-eat options and frozen fish for on-demand protein.

Why Oily Fish Are Essential for Health

Oily fish, like salmon, mackerel, and sardines, are nutritional powerhouses, packed with long-chain omega-3 fatty acids (EPA and DHA), high-quality protein, and vitamins A and D. These nutrients are vital for maintaining good health and preventing chronic diseases. One of the most well-known benefits is their positive effect on cardiovascular health, where omega-3s help reduce triglycerides and lower blood pressure. Beyond heart health, they are crucial for brain function, supporting development in infants and potentially slowing cognitive decline in older adults. Their anti-inflammatory properties can also aid in conditions like arthritis. The good news is that incorporating these superfoods into your meals is much easier than you might think.

Popular and Accessible Oily Fish Varieties

There are many types of oily fish, each with its own flavor and texture. Starting with those that are readily available can make the process less intimidating.

Salmon: Perhaps the most popular, salmon has a mild, rich flavor. Available fresh, frozen, and canned, it is incredibly versatile and works well in fillets, pasta, or fish cakes.
Mackerel: With a stronger, more intense flavor, mackerel is rich in omega-3s. It can be pan-fried, grilled, or even served smoked in salads.
Sardines: These small, tinned fish are one of the most budget-friendly options. They can be added to pasta sauces, mashed on toast, or mixed into salads.
Trout: With a more delicate flavor than salmon, trout is a great alternative. It can be cooked simply with lemon and herbs.
Herring: A classic choice, herring (including kippers) is often available pickled or canned and can be added to salads or sandwiches.

Easy Ways to Cook Oily Fish

Cooking oily fish doesn't have to be complicated. Simple preparation methods preserve their nutrients and enhance their natural flavors.

Baking: A foil parcel or traybake is one of the easiest ways to cook fish. Place fillets on a tray with vegetables and a drizzle of olive oil, lemon, and herbs. For a delicious salmon dish, season fillets and bake for 10-15 minutes until flaky.
Pan-Frying: Mackerel fillets crisp up beautifully in a pan. Season and cook skin-side down for a few minutes before flipping. Serve with a squeeze of lemon.
Steaming: For a very light and healthy option, steam fish in a steamer basket with some fresh herbs. This method keeps the fish incredibly moist and tender.
Using Canned Fish: Canned salmon or sardines can be mixed into pasta sauces, spreads, or fish cakes. This is a quick and budget-friendly way to add oily fish to your diet.

Making Oily Fish More Palatable

If the strong flavor of oily fish is a barrier, there are several ways to make it more enjoyable. Acidic ingredients like lemon, vinegar, and gooseberry sauce can cut through the richness. Mixing it into other dishes is also a great strategy.

Add to Familiar Dishes: Flake canned salmon or mackerel into pasta sauces, risotto, or fish pies to blend the flavors.
Create Spreads and Dips: Blend tinned mackerel with cream cheese and lemon juice for a quick pâté, or mash canned salmon with Greek yogurt and mustard for a sandwich filler.
Build Stronger Flavors: Use spices and marinades to complement the fish. Harissa-spiced mackerel or grilled fish with a Romesco sauce can mask the fishy taste effectively.
Mix into Sauces: Oily fish adds a rich flavor and texture to sauces. Try adding sardines to a wholewheat spaghetti dish with cherry tomatoes.

Fresh vs. Canned Oily Fish: A Comparison


Feature	Fresh Oily Fish (e.g., Salmon Fillet)	Canned Oily Fish (e.g., Sardines or Salmon)
Convenience	Requires cooking, preparation, and is best eaten fresh.	Ready-to-eat; can be stored in the pantry for months.
Cost	Typically higher per serving.	Very budget-friendly.
Nutritional Value	High concentration of omega-3s, but levels can vary depending on the fat content.	High in omega-3s. Canned salmon and sardines with bones are also an excellent source of calcium.
Taste Profile	Milder, more delicate texture, less intense "fishy" flavor.	Stronger, more intense flavor. Can be easily masked in sauces and dips.
Versatility	Can be cooked in many ways (baked, grilled, steamed).	Great for quick additions to salads, sandwiches, and spreads.

Conclusion: Making Oily Fish a Habit

Getting more oily fish in your diet is a straightforward way to invest in your health, primarily through the power of omega-3 fatty acids. By exploring different varieties, utilizing simple cooking techniques, and creatively incorporating fish into your favorite meals, you can make this essential food a delicious and regular part of your diet. Whether you choose a fresh salmon fillet or a budget-friendly tin of sardines, consistency is key. Make a small change, like swapping red meat for fish once a week, and enjoy the substantial health benefits. A balanced diet, including regular servings of oily fish, is a vital component of a healthy lifestyle.

Boost Your Heart Health with Omega-3s

Frequently Asked Questions

Health authorities generally recommend eating at least one portion of oily fish per week. For women who are pregnant, breastfeeding, or planning to conceive, the recommendation is no more than two portions a week due to potential pollutant levels.

Oily fish, such as salmon and mackerel, contain oil throughout their body tissues and in their belly cavity. White fish, like cod and haddock, store oil only in their liver, resulting in lower omega-3 levels in their flesh.

Yes, canned oily fish retains high levels of beneficial omega-3 fatty acids. Canned sardines and salmon that include the edible bones are also excellent sources of calcium, which is beneficial for bone health.

To neutralize the fishy odor and taste, soak the fish in milk for 10-20 minutes or rinse it with an acidic liquid like lemon juice or vinegar. Pairing it with stronger flavors from herbs, spices, or sauces also helps.

You can add flaked, canned oily fish to salads, pasta sauces, sandwiches, or make quick spreads. Pan-frying or baking fillets with simple seasonings is another fast and easy method.

Frozen oily fish is a convenient and often cheaper alternative to fresh fish. It is frozen quickly after being caught to preserve its nutritional value and is a great option to have on hand.

Yes, children can eat oily fish, but quantities should be monitored due to pollutant levels. Boys can have up to four portions a week, while girls should have no more than two portions a week. Consult a healthcare provider for specific advice.

Oily fish pairs well with acidic or fresh flavors that cut through its richness. Gooseberry sauce, Romesco sauce, lemon wedges, and fresh salads are popular and delicious options.