Health Canada's Food Guide recommends two 75-gram (2 1/2-ounce) servings of fish per week.
Recommended species include char, herring, mackerel, salmon, sardines and trout, which are particularly high in omega-3 fatty acids, which have been found to have heart health benefits.
All fish are also a significant source of vitamin D and contribute valuable mineral nutrients to the diet such as selenium, iodine, magnesium, iron and copper.
Children, pregnant and breastfeeding women and women who may become pregnant can particularly benefit from the nutrients offered by fish, but they are also most at risk from mercury exposure. Fish associated with high levels of mercury contamination include fresh and frozen tuna, shark, swordfish, marlin, orange roughy and escolar.
Source: Health Canada (www.hc-sc.gc.ca)