OMEGA-3values shown are per100g RAW FISH unless otherwise stated
PHOTOS: ISTOCK
The Scientific Advisory Committee on Nutrition (SACN) says we should have around 3g (3,000mg) omega-3 fats a week. Oily fish is undoubtedly the best source, and the Department of Health translates the SACN advice into eating two portions of fish a week (where a portion is around 140g cooked or 170g raw), including one oily variety. These are large portions, however, so you may need to have fish more than twice a week to meet the recommendations.