How much fish is enough? Plan your week and see where you land

Fish is the part of a Mediterranean plate beginners often skip. The NHS says adults should have at least 2 portions a week, one of them oily, and EFSA describes roughly 1–2 to 3–4 servings as the range where benefits show.

Fill in a week of dinners and see where you land, which fish count as oily, and what changes if you're pregnant, breastfeeding or trying to conceive.