Our expert says:
You can eat all the fish you mention and pilchards, snoek, harders, etc to boost your omega-3 intake. The rule of thumb is that the fish should be 'fatty' to contain omega-3. I don't have the analytical results for some of our local fish, but as long as the fish has a relatively high fat content, it should contain omega-3 fatty acids (e.g. barbel). Even just eating white fish like hake which has a lower fat content, three times a week, is known to lower heart disease.
Enjoy the fishing and the eating!
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