The governments 'Food Standards Agency' in the UK recommend eating at least two portions of seafood a week, including one of oily fish...

It's an excellent source of protein and it contains essential vitamins and minerals, such as selenium and iodine. White fish such as cod, haddock, plaice and whiting are very low in fat. Oily fish is rich in omega 3 fatty acids and a good source of vitamins A and D.

Fish such as whitebait, canned sardines, pilchards and salmon - where you also eat the bones - are also good sources of calcium and phosphorous, which help make our bones stronger.

Shellfish contain similar nutrients to white fish and similar amounts of omega 3, though some types of shellfish contain more omega 3 than others. For example, crab and mussels are quite good sources of omega 3, but prawns contain hardly any. Oily fish are the best sources of omega 3. Shellfish are good sources of selenium, zinc, iodine and copper.

There are endless ways of cooking with seafood, it's versatile and delicious! With so many different species to choose from you'll never get bored or be short for recipies and ideas.

The '2 a week' campaign is designed to increase awareness of the health benefits of seafood, one of the healthiest, most convenient and delicious foods available. Seafood is versatile, great value for money whilst quick and easy to prepare.

Seafood is more than just tasty… it’s great for your health, your body and your mind. The minerals and vitamins in seafood promote clearer skin, shinier hair, higher energy levels - it can even boost your brainpower!