What constitutes a portion of seafood?

One portion of seafood equals 140g (this is roughly the size of a fist).

Why we should be eating two portions of seafood a week?

Fish and shellfish are excellent sources of protein. They also provide a huge variety of different vitamins and minerals which have important functions in the body. Many species are also sources of omega 3 fatty acids, which have been proved invaluable to our health. Because of all these benefits, the Food Standards Agency recommends that we should all be eating at least two portions a week (one portion should be omega-rich).

Different fish and shellfish have different health benefits so, to make the most of these, we should vary the types we eat. With around 100 species available to us in the UK, there's no excuse not to try something new - good news for our taste buds and our health!

How to get our two a week

One portion of seafood equals 140g (this is roughly the size of a fist). Don't worry too much about trying to eat exactly that amount though. It gives us an idea of what to aim for, but it would be tricky to eat exactly 140g every time. Remember that every little helps - eating just one portion, or even a half, more than you currently do, is helping your health. When buying whole fish or fillets, it's easy to ask, or see from the pack, how much you're buying. Similarly, with frozen fish and shellfish, the weight will be provided on the pack - just remember you're aiming for 140g for each person for a portion. To give an idea of what 140g actually looks like:
o It's roughly equal to one medium-sized fillet of whitefish such as cod, haddock, coley or pollack.
o A medium-sized, whole, fresh mackerel would also be approximately one portion of our 'two a week'.
o A drained tin of tuna or salmon is also roughly equal to a portion.
o The contents of a small tin of mackerel or sardines are roughly equal to half a portion.

With whole shellfish, it's obviously a bit more difficult to be exact, but as a rough guide: Without their shells, a 500g bag of mussels will give you a bit less than one portion at approximately 110g. The meat from half a medium-sized lobster (weighing around 900g) would be equivalent to just over a portion. (A small lobster at 450g would obviously be around a portion). The meat from a whole cooked crab weighing around 600g would provide one and a half portions. If you're buying whole, large prawns, the meat from 400g of these will provide roughly one portion.