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Know Your Oily Fish

Know Your Oily Fish

Know Your Oily Fish

So we know that fish is good for your soul, but did you know that it’s good for your health, too? The NHS recommends that we have two portions of fish a week, one of which should be “oily”, and that’s because these slippery lot contain Omega-3 fatty acids that keep our heart, brain and eyes healthy.

But just as all men aren’t created equal, all fish aren’t created oily, and so we’ve given you the lowdown of our favourite oily varieties below.

The Oily Fish Shortlist


Salmon is one of the nation's best-loved fish, and with good reason. It's a real quality source of protein, and it provides us with Omega 3 and vitamin D in abundance. Oh, and it's delicious. Salmon is a pretty straightforward fish to cook with, but if you're short of ideas, we have a comprehensive list of salmon recipes here.


Mackerel are fast fish, so catching one is something of an achievement for our crew. Eating one shouldn't be rushed though, as aside from their impressive Omega 3 content, they're a scrumptious part of any meal. To incorporate more of this unique fish into your diet, check out our mackerel recipes here.


Sardines are on the smaller scale of the fish we catch, but what they lack in size, they make up for in flavour. Sardines need to be caught at certain times of the year to ensure that they contain the best texture and flavour possible, but at John West, we always work hard to get a good catch. Sardines are delicious on toast, but they're a surprisingly versatile fish, and you can find more sardine recipes here.


Kippers are a bit misleading, as they're actually just smoked herring, but despite the name, they've been a staple of the British diet for years. And it turns out we were onto something - they're naturally high in Omega 3, so they're a great place to get those all-important good fats.


Herrings are one of the most plentiful fish in the world, and as a rich source of both vitamin D and Omega 3, they happen to be one of the best for you too. A brilliant fish to incorporate into your diet if you want to eat sustainably as well as healthily.

Slid & Skippers

These tiny fish (on average, between 7-12cm) are caught in British coastal waters and are packed full of Omega 3, meaning they'll make both your heart and your tastebuds happy.

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Salmon recipes

Salmon recipes

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The John West range

The John West range

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