2 a week

How to get your two a week, twice a week

• One portion of seafood equals 140g (this is roughly the size of a fist).
• Don't worry too much about trying to eat exactly that amount though. It gives us an idea of what to aim for, but it would be tricky to eat exactly 140g every time.
• Remember that every little helps - eating just one, or even a half a portion, more than you currently do, is helping your health.
• When buying whole fish or fillets, it's easy to ask, or see from the pack, how much you're buying.
• Similarly, with frozen fish and shellfish, the weight will be provided on the pack - just remember you're aiming for 140g for each person for a portion.

To give an idea of what 140g actually looks like:

• It's roughly equal to one medium-sized fillet of whitefish such as cod, haddock, coley or pollack.
• A medium-sized, whole, fresh mackerel would also be approximately one portion of our 'two a week'.
• A drained tin of tuna or salmon is also roughly equal to a portion.
• The contents of a small tin of mackerel or sardines are roughly equal to half a portion.
• Three fish fingers are roughly equal to half a portion.

With whole shellfish, it's obviously a bit more difficult to be exact, but as a rough guide:

• Without their shells, a 500g bag of mussels will give you a bit less than one portion at approximately 110g.
• The meat from half a medium-sized lobster (weighing around 900g) would be equivalent to just over a portion. (A small lobster at 450g would obviously be around a portion).
• The meat from a whole cooked crab weighing around 600g would provide one and a half portions.
• If you're buying whole, large prawns, the meat from 400g of these will provide roughly one portion.