Fish and shellfish - advice

Tre urtagna fiskar på skärbräda - stoppade med citronskivor och kryddor

More seafood!

Eat fish and shellfish two to three times a week. Vary your intake of fatty and low-fat varieties, and choose ecolabelled seafood.

Find your own way - how to make it work

Variety is the spice of life

There are lots of different kinds of fish and shellfish. Go exploring at the seafood counter or in the freezer and make some new acquaintances. And choose ecolabelled products, of course!

Fish in all forms

Eat fish in various ways: as fish burgers or fried fishcakes, stirfried with vegetables, in rich stews and soups, coated in crispy breadcrumbs, as ingredients in spicy oven bakes, or raw as sushi.

Fast fish

Pop a portion of fish in the microwave for a few minutes, add a little salt and pepper, lemon and dill to taste – and voilà!

Tasty on bread

Fish and shellfish make fabulous sandwich fillers. Try various kinds of sandwich, such as mackerel in tomato sauce, herring, tinned tuna or prawns. Even a tiny bit of fish is good for your health!

Eco-friendly mussels

Did you know, mussels help to reduce eutrophication of the seas? Make mussel soup or mussel sauce for your pasta, or garnish some mussels with Parmesan, garlic and parsley – a win-win for you and the environment!

For your health

It's easier to get many of the nutrients you need to help you feel great if you eat fish two to three times a week and vary the kinds of fish you eat. Fish contains substances such as vitamin D, iodine and selenium, which can be difficult to get enough of. Eating fish also helps reduce the risk of several different common diseases. Oily fish such as salmon, herring and mackerel are rich in omega-3 fats which can reduce the risk of cardiovascular disease and are important for the development and function of the brain. 

Pollutants in fish

Some people are concerned about pollutants in fish, but you can eat most varieties without problems.

Oily fish such as herring and wild salmon from the Baltic Sea, Gulf of Bothnia and lakes Vänern and Vättern may be problematic. They may contain high levels of dioxins and PCBs. Children, young people and women in childbearing age should not eat such fish more than two to three times a year.

These fish may contain high levels of dioxines and PCB:s:

  • baltic herring
  • wild salmon and trout from the Baltic, the Gulf of Bothnia and its rivers, Lake Vänern and Lake Vättern
  • wild whitefish from Lake Vänern and Lake Vättern
  • wild char from and Lake Vättern
  • eel.

Other people can eat this fish once a week.

Special advice has been issued for pregnant women and breastfeeding mothers, and this is also applicable to fish with high levels of mercury.

For the environment

Seafood is largely a wild resource that is at risk of being depleted. There are also fishing methods and fish farming methods that can harm the environment. So not eating too much fish is good for the environment. Choosing sustainable fish makes it possible for us to continue eating fish in the future. Look out for ecolabels such as MSC, ASC and Krav, or use the WWF's fish guide.


Reviewed 2024-01-25