Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is also rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.

The American Heart Association, as well as many other associations in other countries, recommends eating fish 2-4 times per week as part of a healthy diet.

The Finnish Food Authority says that fish is recommended food and consumption of fish should be increased. Fish contains healthy fatty acids, several vitamins and minerals and a lot of protein. Fish is a particularly good source of n-3 fatty acids and vitamin D. The useful fatty acids contained in fish have been shown to reduce the risk of cardiovascular diseases.

Choose the fish that is common in your area. Or choose frozen fish from another country, when you want to test something new. In Finland it is easiest to get salmon, European/Finnish freshwater pike-perch (in Finnish kuha), perch, and cod. In the US you can try yellow perch from North America. Yellow perch in the US and perch in Scandinavia are different. The Scandinavian fish are gigantic, with many of the jumbos exceeding three pounds in weight. Alaskan pollock is also a great choice in the US. Cod and bass are common in the UK. If you can find fresh flounder, one of my favorite fish, try it. I ate smoked fresh flounder during my childhood summers in the Archipelago.  

Tuna is also a great choice for a fish dish. With a busy life and schedule, it is normal to opt for canned tuna. Canned tuna fish can be used for amazing homemade recipes. You can choose tuna in water or in oil. I found reviews of best canned tuna and Wild Planet Albacore Wild Tuna was chosen to be the best in terms of taste, quality, nutritional benefit and sourcing methods. Choose any tuna brand you like but try to always choose MSC certified fish.