Teach a man to fish and he will not go hungry, it used to be said.

In today's context, make that: Teach the world to not over-fish or pollute the oceans, seas, lakes and rivers, and the supply of fish just may not run out.

So bad is over-fishing of some species that some countries have imposed quotas, even on their own fishermen, to try and allow some over-fished species to regenerate.

Around the British Isles, cod numbers have fallen so much that the traditional fish and chips meal that Britons are so fond of, is less likely to contain cod.

Global warming can affect fish stocks too.

A recent report by the United Nations Environment Programme (UNEP) said rising greenhouse gas emissions threaten at least three quarters of key fishing grounds, and this could affect the 2.6 billion people worldwide who derive their protein from seafood.

If that isn't enough, those of us who like to eat fish are concerned about levels of mercury accumulating in the flesh of larger fish species.

Mercury levels differ from one species of fish to another, due to factors such as their type, size, location, habitat, diet and age.

Generally, predatory fish tend to contain more mercury, because as bigger fish eat the next smallest, the mercury level increases up the chain.

That is why health authorities suggest that we keep an eye on our intake of large fish such as shark. Indeed, moderation is the main point of healthy eating.

All these worries aside, fish is an excellent and nutritious food source. It is a high-protein, low-fat food with many health benefits.

Whitefish, in particular, is lower in fat than any other source of animal protein.

Oily fish's 'secret ingredient' are fatty acids called omega-3 - the 'good' fats that can help prevent heart disease, improve one's IQ, improve the immune system and help with certain skin problems.

Since the human body cannot make significant amounts of some of these essential nutrients, fish becomes an important part of our diet.

Fish is also low in the 'bad' fats - the omega-6 fatty acids commonly found in red meat.

Everyone knows it is important to select fresh fish, but not everyone knows how to do this.

It's not difficult. Fresh fish should not smell at all. Gently press the flesh - if it springs back, it's fresh.

Fish can be cooked in so many ways and it is difficult to say which is best. But one thing is certain: It only needs light cooking.

Cook a fish for too long and it becomes rubbery. Also, a lot of its nutritional goodness will have been destroyed.

Fish and shellfish taste good in soups, grilled, baked or steamed - and served with rice or on a bed of roasted vegetables or pasta.

It's plentiful (at least for now) and relatively inexpensive, depending on which variety you choose. You can enjoy it in the knowledge that you are making a healthy choice.

And you can make nice dishes from simple recipes -

» Crumbed fish and oven-baked potato wedges

» Baked fish fillets

» Chilli fish and prawns on skewers

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