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Fish has so many great nutritional benefits going for it. It’s a fantastic source of protein, typically low in fat, and by consuming a variety of the different types, it will provide many different vitamins and minerals, each offering wide ranging benefits to the body.


Protein is an essential nutrient that we need to eat in relatively large quantities in order for our bodies to function properly. The Reference Intake (RI) for protein is 50g a day for an adult, needs can vary based on weight, activity levels and development stage. Protein is a component in every cell in your body, from your skin, hair and nails to your hormones, bones and blood. Your body can produce some of the proteins that are needed but there are some that the body can’t make. These proteins are known as essential amino acids and you need to get these from your diet. You might already know that eating protein is important for the growth and maintenance of muscles but did you know that protein is also needed for the maintenance of bones? It is particularly important for the growth and development of bone in children. All of our Donegal Catch products are a source of protein, so there are plenty of options to get more protein on your plate.

Vitamin D

Known as the “sunshine vitamin”, our bodies can make Vitamin D by absorbing ultraviolet light from sunlight through our skin. Unfortunately, we can rarely make enough Vitamin D to meet our daily needs and factors such as age, skin colour, weather and skin safety can all affect the amount of Vitamin D your skin can produce. For this reason it is recommended that you get at least 5μg a day from food sources. Vitamin D helps with the normal absorption of calcium and phosphorus and with the normal growth and maintenance of bones and teeth. You don’t have to wait for a sunny day to boost your Vitamin D intake with our delicious salmon range.

Omega 3

Omega-3 are polyunsaturated fatty acids that can be found in oily fish, some nuts and seeds and fish livers. Replacing saturated fats with unsaturated fats in the diet has been shown to lower blood cholesterol. High cholesterol is a risk factor in the development of coronary heart disease. Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) are the types of Omega-3 fatty acids that occur naturally in oily fish. The recommended daily intake of Omega-3 is 250mg of EPA and DHA. Consuming this daily intake of Omega-3 has been shown to help keep the heart functioning normally. Why not try some of our natural salmon range or Omega fish fingers for a tasty way to get more Omega-3.

Benefits of using Frozen Fish

  • Freezing ensures year-round availability of fish - offering healthy nutrition for all the family throughout the year.
  • Fish is recommended as part of a nutritionally balanced diet and at Donegal Catch we recommend 2 portions of frozen fish per week.
  • Freezing is an ancient and natural process which locks in the nutritional benefits of fish – did you know frozen fish is naturally high in protein?
  • Freezing allows us to eat seasonal fish all year round.
  • All Donegal Catch products are prepared and ready to cook from frozen, which can help reduce meal preparation time and also food waste. 

Do you know the difference in Fish species?

  • Cod is a mild flavoured fish with chunky flakes. Cod is a source of protein.
  • Haddock has a sweeter and fuller flavour than other white fish and is high in protein.
  • Whiting is a member of the cod family and has a firm, lean texture, delicately flavoured and low in saturated fat.
  • Plaice is a flat fish and has a soft and tender texture with a mild flavour. It is served skin on and is a source of protein.
  • Pollock has soft while flakes and has a very mild flavour and is a source of protein..
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