The Dietitians Association of Australia is calling on us Aussies to dish up some fish this Good Friday – to improve our long term health.

According to the DAA, having fish twice a week can reduce the risk of dementia, stroke and heart disease.

Spokesperson for the DAA, Lauren McGuckin says fish is highly nutritious and deserves to be on our plates more often.

“There is good research telling us that eating fish once a week reduce our risk of getting dementia, and eating it twice a week reduce our risk of stroke, macular degeneration and heart disease.”

“Good Friday is a great excuse to talk about the benefits of eating fish regularly and to discuss the best ways to add it into your weekly meals.”

Lauren says fish can be included in every meal, even breakfast.

“I often have people asking how they can get enough protein in the morning and smoked salmon or ocean trout is a great addition to an omelette, or on top of toast or savoury pancakes,” she says.

“Canned fish on wholegrain crackers, fish sushi bites or fresh Vietnamese rice paper rolls with fish are nutritious lunch options. Tinned varieties of tuna or salmon are a great desk drawer or pantry staple.”

Oily fish like salmon, tuna, mackerel and sardines contain Omega 3, an essential fatty acid needed in the body for optimum health. Omega 3 can help reduce inflammation, lower risk of chronic diseases and improve brain memory and performance.

For those of you thinking, that means I can get fish and chips from the takeaway shop down the road, Lauren has some news for you.

“Deep frying a piece of fish increases its fat content dramatically because a lot of oil is absorbed by the batter or crumb while its being cooked,” she says.

“Takeaway fish and chips is a family favourite, but save it for the beach holiday.”

There are healthier ways to prepare fish include grilling, steaming, baking and frying in a small amount of oil, served with a salad or veggies.

So forget the pork, get some fish on your fork this Good Friday!