Pan fried swordfish
A portion of oily fish a week is good for you, all the food experts agree on that. But there is a significant difference of opinion as to the safety of eating large amounts of oily fish on a regular basis.
So we have prepared two lists below to help you distinguish between oily and lean fish.
| OILY FISH | LEAN FISH |
| Anchovies | Cod |
| Bloater | Coley |
| Carp | Dover Sole |
| Eel | Flounder |
| Herring | Haddock |
| Kipper | Hake |
| Mackerel | Halibut |
| Pilchards | Hoki |
| Salmon | Lemon Sole |
| Sardines | Monkfish |
| Sprats | Plaice |
| Swordfish | Pollock |
| Trout | Mullet |
| Tuna (when fresh) | Red Snapper |
| Whitebait | Sea Bass |
| Sea Bream | |
| Shark | |
| Skate | |
| Tuna (tinned) | |
| Turbot | |
| Whiting |