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Eating too much fat, especially saturated fat,can have bad effecton yourcholesterol, which can increase your risk of coronary heart disease.

The low-fat diet will add immeasurably to your general health and well-being. Fish is natural low-fat and is a good quality protein, filled with vitamins like riboflavin, which aids the body in the metabolism of amino acids, fatty acids, and carbohydrates and Vitamin D, which aids calcium absorption to help prevent osteoporosis.

Unlike meats, very little fats will be cooked out of the fish, so attempting to drain off fish fats in cooking is unnecessary.

Some fish are especially low in fat, such as perch, haddock, flounder, sturgeon, smelts, scallops. Others like brook trout, porgy, cod, and croakers are somewhat higher in fat content, but are still quite low in fat content when compared with meats.

The eating of shellfish is often encouraged by dietitians, because they are outstandingly low in fat and cholesterol content. Lobster, shrimps, and crabs are ideal examples. oysters are a bit higher in fat content, but are still low in comparison with beef, lamb, or veal.

Tuna is an excellent source of protein and much lower in fat, saturated fat and cholesterol than many other protein choices, it is considered a heart-healthy food. Wild Salmon is also much higher in heart and brain healthy Omega 3s over farmed salmon.

As fish is one of the most natural and healthy foods in the diet - indeed the Food Standards Agency recommends that we should all consume at least two portions a week for health, one of which should be oily such as salmon, herring or mackerel.

Fish that are safe for children to eat up to 3 times a week include smaller species such as: Atlantic and Tasmanian salmon barramundi blue-eye cod also known as blue-eye trevalla bream flathead jewfish hake hoki mackerel mullet ocean and rainbow trout redfish sardines snapper, and whiting.

Fish is truly the new 'meal in minutes', it is ridiculously quick and easy to prepare. Cook any large fish in salted water, adding one cupful of vinegar,and sliced onions, celery root, and parsley to season. fish also can be cooked under the grill, it just needs to be attended very closely and only takes a few minutes per side.

Fish is so delicate that it dries out quickly and is easy to overcook. It is done when the colour turns from translucent to opaque (white) or has reached 140 degrees F to 145 degrees F internal temperature.

Learning how to "eat smart" is a long-term lifestyle choice. Eat fish at least once a week can help you control your weight and reduces your risk of coronary heart disease.