Most fish are an excellent source of protein. Most of the fat that is present in fish is healthy polyunsaturated fat. The polyunsaturated omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), and omega-6 fatty acids are present in many types of fish and - along with iron, iodine, and choline - are among the key nutrients needed for the rapid brain development that occurs in early childhood. Fish are important sources of selenium, zinc, and other minerals needed by the body. Fish are also natural sources of many B vitamins, like vitamin B12, and oily fish provide vitamins A and D. Iron and zinc also support children’s immune systems, and choline also supports development of the baby’s spinal cord.

The amount of fish one can eat at a time depends on various factors, including the type of fish, its size, preparation method, individual dietary needs, and overall health considerations. Here are some general guidelines:

1. Serving Size: The American Heart Association recommends at least two servings of fatty fish per week for heart health. A serving is typically around 3.5 ounces or about 100 grams.
2. Mercury Content: Some fish, especially larger predatory species, may contain higher levels of mercury, which can be harmful in large quantities. Pregnant women and young children, in particular, are advised to limit their intake of certain types of fish with higher mercury levels.
3. Individual Health: Factors such as age, weight, health conditions, and dietary preferences can influence the amount of fish one should consume. It's essential to consider personal health and dietary goals.
4. Cooking Methods: The method of preparation can affect the overall healthiness of the fish dish. Grilling, baking, or steaming are generally healthier options compared to deep-frying.
5. Balance: It's crucial to include a variety of foods in your diet to ensure you get a broad spectrum of nutrients. Relying solely on fish for protein and omega-3 fatty acids may not provide all the nutrients your body needs.

How much fish to eat per day? For adults, eating 2 to 3 servings of a variety of cooked fish, or about 8 to 12 ounces, in a week. If I eat less fish than the 2 to 3 servings, would miss out on the protein, healthy omega-3 and omega-6 fatty acids, minerals, and vitamins present in fish that are beneficial to overall health.