1 to 4 serves of a variety finfish per week is the recommendation to maximise health benefits. Small portions of around 75 to 100gms to accompany other base meals is a great way to add variety and frequency.

Although the ultimate way is eating Japanese style fresh raw sashimi, the best ways to cook seafood and maintain seafood's health properties and minimise omega 3 fat loses is by Grilling, Steaming or Microwaving.

There really is no perfect oil for frying but small amounts of oils with high monounsaturated fats such as olive or canola oil is recommended.

For frying, cooking temperatures are vital:-

Temperature below 180°C will result in increase fat absorption, particularly when heavy coatings are used.

Excessively high temperatures will break down the oils and overcooking will also strengthen the "fishy" flavours and reduce the health benefits of omega fats.

"We Speak Fish"