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Canada’s Food Guide recommends at least two Food Guide servings of fish a week which sums up to about 150 grams, 5 oz or one cup of cooked fish per week. Fish may be unfamiliar to some people so here are some tips on choosing and cooking them. 


Choose fish higher in omega-3 fatty acids more often. Some examples are salmon, Atlantic mackerel, rainbow trout, halibut, cod, shrimp, clam, mussel, and oyster. Omega-3 fats are healthy fats with many health benefits for both children and adults. They may help lower your risk of heart disease. In infants, omega-3 fats help with brain, nerve, and eye development. 


However, when choosing fish, it is important to steer away from fishes that have high mercury content. Large fishes tend to accumulate more mercury over time and have adverse health effects. Because mercury affects the developing brain, it’s especially important for women that may become pregnant, are pregnant or nursing, as well as young children to limit their exposure to mercury. Fish such as fresh or frozen tuna, shark, swordfish, marlin and escolar are usually high in mercury so it should be limited. 


There are many ways fish could be prepared and cooked.

  1. You could marinate your fish to enhance their flavour and is usually done in the fridge for 1-12 hours before cooking. Some common marinades include lemon juice, olive oil, soy sauce, wine, herbs and spices. 
  2. Many people prefer the texture of breaded fish. To bread the fish, you could brush or wash the fish with egg or an alternative liquid, and then coat it in breadcrumbs or flour. 
  3. Pouching the fish involves cooking the fish in a small amount of simmering liquid with root vegetables, which could help retain its moisture.
  4.  Baking or roasting the fish are easy and convenient ways to cook fish as you only need to line the fish on a baking sheet and add spices (e.g., salt, pepper) to taste. 
  5. Pan-fried fish is more popular in Asian cuisine. It is usually pan-fried in a heavy skillet or a non-stick pan. It could be cooked with sauteed vegetables which caramelize and provide richer flavour. 

Fish is a very versatile ingredient and is a fun ingredient to play around with recipes! Let us know how you prepared your fish down below!


Reviewed by Annie Tsang, RD