Fish feature

How to get more fish in your diet

Try something new today

How to get more fish in your diet

Public Health England recommends eating at least two portions of fish a week, including one of oily fish such as mackerel, salmon and fresh tuna. Why? 

As well as great-value fish from our shores, we offer varieties from further afield such as freshwater basa

"Fish provides protein in the diet," says Asda Nutritionist Beth Fowler. "What’s more, oily fish also provides heart-healthy omega-3 fats. Steam, grill or bake for a healthier alternative to frying, and serve with a variety of veg to boost your 5-a-day."

Despite its nutritional bonuses, a recent survey by Asda showed that two in five customers aren’t confident when it comes to choosing, preparing and cooking fish. But help is at hand, explains Gemma Lamond, Asda’s Category Planner for Fish. "People sometimes avoid fish because of the bones, but our fish counter colleagues are always happy to clean, gut and fillet fish to order."

Good catch

Over the years, Asda has built excellent relationships with both its fisheries and suppliers. "Having a strong sustainable policy in place is very important to us," says Gemma. "It allows fish to be caught in a way that enables stocks to replenish and doesn’t harm the marine environment."

So why not head to our fish counters today, available in selected stores, for the pick of the British catch – and check out our recipes and serving suggestions here.


A relative of the salmon, trout has peachy-coloured, flaky flesh with a rich but delicate flavour.

Cooking ideas

  • Poach trout in wine with herbs, or bake or grill.
  • Marinate before cooking– this fish works well with robust flavours, such as tarragon or chilli, and a squeeze of citrus will cut through its richness. 
  • Roast it whole with a drizzle of oil and serve with a green salad.
  • BBQ wrapped in foil with cherry tomatoes.

Or try this quick and easy pan-fried trout recipe.

Ray wings

These flatfish are part of a family called Batoidea, which has over 600 species. Its ‘wings’ are meaty in texture with a subtle flavour, similar to scallops.

Cooking ideas

  • Ray wings can be roasted in the oven, gently poached or pan-fried. 
  • Serve with a classic herby dressing, or a creamy parsley sauce or a dollop of tartare. 


If any fish is underrated, it’s the humble mackerel. A relative of tuna, this streamlined fish, with distinctive, striped skin, is versatile, great value and full of flavour. Its flesh is firm and oily – a source of omega-3 fatty acids. 

Cooking ideas

  • Roast whole on a bed of vegetables.
  • Brush fillets with oil and grill for 6 mins each side. 
  • Serve with a potato or salad and green beans.

Or try our this spiced-crumbed mackerel dish


Hake is a deep-sea member of the cod family. The flesh is firm but flaky and sweet and works in place of most white fish in many recipes. It goes well with strong flavours such as curry and citrus. 

Cooking ideas

  • Hake’s firm flesh makes it ideal for pan-frying, grilling or barbecuing. 
  • Stir cooked, flaked hake through flavoured couscous or into an omelette.

Or use the fillets to make a spiced dish like this recipe.

Make sure you stock up on all the fish you will need at Asda or pop into your local store