From mackerel to salmon, John West sell a range of oily fish to help boost your consumption of Omega 3 fatty acids. In addition to being great for your heart and brain function (and a staple of a Mediterranean diet), our oily fish are also an easy shortcut to a more interesting meal. Try elevating your pasta with sardines, or jazzing up a salad with some mackerel.

Delicious Oily Fish Recipes…

Want to up your Omega 3 while keeping mealtimes delicious? Our list of oily fish recipe range will help you out.


So we know that fish is good for your soul, but did you know that it’s good for your health, too? The NHS recommends that we have two portions of fish a week, one of which should be “oily”, and that’s because these slippery lot contain Omega-3 fatty acids that keep our heart, brain and eyes healthy.

But just as all men aren’t created equal, all fish aren’t created oily, and so we’ve given you the lowdown of our favourite oily varieties below.



Salmon is one of the nation’s best-loved fish, and with good reason. It’s a real quality source of protein, and it provides us with Omega 3 and vitamin D in abundance. Oh, and it’s delicious. Salmon is a pretty straightforward fish to cook with, but if you’re short of ideas, we have a comprehensive list of salmon recipes here.


Mackerel are fast fish, so catching one is something of an achievement for our crew. Eating one shouldn’t be rushed though, as aside from their impressive Omega 3 content, they’re a scrumptious part of any meal. To incorporate more of this unique fish into your diet, check out our mackerel recipes here.


Sardines are on the smaller scale of the fish we catch, but what they lack in size, they make up for in flavour. Sardines need to be caught at certain times of the year to ensure that they contain the best texture and flavour possible, but at John West, we always work hard to get a good catch. Sardines are delicious on toast, but they’re a surprisingly versatile fish, and you can find more sardine recipes here.


Kippers are a bit misleading, as they’re actually just smoked herring, but despite the name, they’ve been a staple of the British diet for years. And it turns out we were onto something – they’re naturally high in Omega 3, so they’re a great place to get those all-important good fats.


Herrings are one of the most plentiful fish in the world, and as a rich source of both vitamin D and Omega 3, they happen to be one of the best for you too. A brilliant fish to incorporate into your diet if you want to eat sustainably as well as healthily.

Slid & Skippers

These tiny fish (on average, between 7-12cm) are caught in British coastal waters and are packed full of Omega 3, meaning they’ll make both your heart and your tastebuds happy.

So the one thing we do know is that most people aren’t getting enough. Despite heart disease being on the rise in the UK, we’re still eating too much red meat, and not enough fish. Now the NHS recommends that we get two portions of fish a week, one of which should be of the oily variety. Heart UK agrees, and their website states that we should be getting a minimum of two portions over a 7-day period.

But why? If you didn’t know already, oily fish contains something called Omega-3, and Omega-3 is good news for our health (especially our heart). Long-chain Omega-3 fatty acids (EPA and DHA) reduce blood pressure and blood-clotting, regulate the rhythm of our heartbeat and reduce triglyceride levels. So what’s a portion? Well, if we’re getting technical, 140g (4.9oz) constitutes a portion, but as long as you’re getting approximately a fillet on your plate, you should be fine.

Not only do John West sell a range of oily fish in easy-to-eat formats, we also have a whole host of recipes over on our website. From mackerel recipes to salmon recipes, we have everything you need to make getting oily fish into your diet fun, easy, and delicious.