Every fish and seafood product broken down by portion, with white and oily fish compared and the effect of batter and breading explained.
Fish is where the coating decides almost everything. Plain white fish is among the leanest protein sources available. Battered and fried, it carries more fat than most meat.
White fish such as cod and haddock is very low in fat. Oily fish such as salmon and mackerel carries more calories but supplies omega-3 fatty acids, which is the reason NHS guidance recommends a portion a week.
Shellfish is low in fat and high in protein, though some varieties carry meaningful salt naturally.
Batter absorbs the most oil, breadcrumb slightly less, and both add salt as well as fat. A coated fillet can be double the calories of the plain fish inside it.
Tinned fish in brine carries added salt, while the same fish in spring water or oil differs substantially. Draining changes the figure meaningfully.
Each product page includes a full nutrition breakdown per serving and per pack, portion size comparisons, age-adjusted NHS daily reference intake calculations for children aged 4 to 17, an interactive calculator for your child's specific age and gender, and a complete ingredient and allergen guide.
