SMASH fish

SMASH stands for salmon/mackerel/anchovies/sardines/herrings – all oily fish which are recommended because of their omega3 fats contents. Different kinds of herrings (kipper, bloater and hilsa), trout, eels, whitebait, swordfish and tuna are also considered oily fish. Keep in mind that the bigger the fish the higher the quantity of mercury and dioxins it can contain, so it is advisable to limit the consumption of swordfish and tuna.