Oily fish is the best source of Omega 3 fats. Aim to eat two portions of fish per week, at least one of which should be oily. A portion is 140g, but you could have two or three smaller portions throughout the week. All oily fish contain omega 3 fats. You can choose from fresh, canned or frozen fish. The following are all good options. anchovies 4-Eel, mixed species, raw. There are 23.3 mcg of vitamin D per 100 grams of raw eel or 116.5% of daily vitamin D for an adult. There are 19.8 mcg of vitamin D per 85 grams or 3 oz of raw ell, or 99% of daily vitamin D values. 1 fillet at an estimated weight of 204 grams provides 47.5 mcg of vitamin D, or 237.5% of daily vitamin D. The NHS recommends that pregnant and breastfeeding women limit their intake of fish species more likely to contain PCBs, as well as other pollutants like dioxins, to two portions per week. These At least 8 ounces of seafood (less for children§) per week based on a 2,000 calorie diet. Those who are pregnant or breastfeeding consume between 8 and 12 ounces per week of a variety of seafood from choices that are lower in mercury. Eating fish can provide other health benefits too. Fortunately, mercury is much less of a problem in smaller fish like sardines, which are relatively low in mercury compared to many other fish species. Sardines contain an average of 0.013 ppm of mercury; compare this with swordfish, which contains 0.995 ppm. one serve (150g) per week of orange roughy (deep sea perch) or catfish and no other fish that week. If you catch and eat your own seafood, don’t fish in areas that are likely to be polluted with chemicals – such as urban waterways. Bottom feeder species, such as catfish, may ingest more pollutants. Types of fish cuts These guidelines indicate how many times you can eat a specific fish in one week or one month, or if you shouldn’t eat it at all. Each week, you can have either two servings of fish from the very low mercury list or one serving of fish from the low mercury list. In addition to those servings, you can also have one serving of fish per month A: “The 2015-2020 Dietary Guidelines for Americans recommend that adults eat 8 ounces or more of seafood per week (less for young children). That means two (or more) 4-ounce servings, each of which is roughly the size of a deck of cards. You should eat a variety, emphasizing fatty fish like salmon, herring, and sardines. 2Q01Cow.