A Fishy Tale!

“Of all the fish in the sea, I’m so glad you swam to me”.


Fish in my view is a superfood. Fish contain a broad range of nutrients in large amounts and offer fantastic nutritional benefits.  Fish is a great source of vitamins, minerals, protein, and essential nutrients like omega 3 fatty acids.

Whitefish and shellfish are all low in fat and are an ideal source of protein. Whitefish like cod, hake, haddock, and whiting contain the same key nutrients i.e., B Vitamins.

While shellfish have a reputation as being high in cholesterol, in reality, shellfish have about 1/5 of the cholesterol found in 1 egg.

Fish Dish 01 | Nourish Me | Eavan Fitzsimons


Crustaceans (e.g., prawns) do have a little more cholesterol but a 100g serving of prawns has about 195mg of cholesterol, which is less than the amount of cholesterol found in 1 egg.

Oil-rich fish contain more fat but have the benefit of also containing healthy omega-3 fats. Examples of oily fish are Salmon ( which is one of the most nutrient-rich foods)  trout, sardines, pilchards, kippers, eels, whitebait, mackerel, herring, and tuna.

Almost all fish are rich in vitamin B12 which has benefits ranging from keeping the blood healthy to help reduce tiredness and fatigue.

Fish Dish 03 | Nourish Me | Eavan Fitzsimons


All fish are a great source of protein to keep your body lean and muscles strong.  Protein is essential for normal growth and development in children. Protein assists in maintaining and repairing muscle. Protein enables enzyme activity,  supports cell structure,  helps form infection-fighting antibodies, and is required for healthy bones and skin. 

Fish Dish 02 | Nourish Me | Eavan Fitzsimons

Omega 3

Eating fish particularly oily fish containing Omega 3 fats can reduce the risk of numerous conditions such as:

Diabetes, Asthma, Prostrate, Breast and Colon Cancer, ADHD, High Cholesterol, Cardiovascular Disease, High Blood Pressure, Depression, Bi-Polar Disease, Cognitive Decline, Skin Issues ( eczema & psoriasis), Irritable Bowel Syndrome (IBS), Menstrual Pain, Macular Degeneration, Schizophrenia, Rheumatoid Arthritis, and Osteoporosis.

To meet Omega 3 requirements eating oily fish once or twice a week is recommended.  If fish is not part of one’s diet, it is recommended to take an Omega 3 supplement made from microalgae.

Vitamins found in fish are Vitamin A, D, B2 (Riboflavin), B3 (Niacin), Vitamin B6, and Vitamin B12.

Minerals found in fish are Iron, Potassium, Phosphorus, Zinc, Selenium, Iodine.

Fish Dish 04 | Nourish Me | Eavan Fitzsimons