ONLY a quarter of Britons (25 per cent) eat two portions of seafood a week according to new research from Seafish. And although 75 per cent of those surveyed know oil-rich fish is the most natural source of omega 3, only half include it on their weekly shopping list.

The Food Standards Agency recommends eating two portions of seafood a week, one of which should be oil-rich, such as herring, sardines, pilchards, mackerel, fresh tuna, kippers or salmon. The British Heart Foundation also promotes eating a weekly portion of oil-rich fish to help fight heart disease.

With its 2-a-week campaign, Seafish is encouraging families to include seafood in their diet twice a week, and showing how quick and easy it is to have delicious, nutritious dishes incorporating fish for breakfast, lunch or dinner.

Juliette Kellow, one of the UK's leading nutritionists, said: "Fish is the ultimate health food and it's important to encourage the family to eat it twice a week. Oil-rich fish is particularly good for heart health. It is the best natural source of omega 3, which helps make the blood less sticky so that it flows through the body smoothly, helping to prevent blood clots which can cause a heart attack or stroke."

Here are Juliette's top tips on getting the family to eat more seafood: Start experimenting - if your family doesn't like one type of fish, try something else - there are so many different flavours and textures to sample, why not try something like hake or coley.

Plan weekly menus in advance and try to incorporate seafood into different mealtimes, making it easier to get two portions a week. For example, to create a quick, healthy lunch, top two slices of wholemeal toast with a small can of sardines or pilchards in tomato sauce, providing one portion of oil-rich fish a week.

Create a seafood pizza with the kids. They love choosing toppings - try prawns, smoked mackerel and a few canned anchovies for a fishy feast.

Make your own fish goujons - cut hake, coley, cod, saithe or plaice into strips, coat in egg and breadcrumbs and fry in a little olive oil. Serve with home-made potato wedges, salad and a dollop of tartare sauce.

Encourage the kids to choose what you buy from the fish counter and ask the fishmonger where the fish was caught and if it came from a sustainable source. Get them involved in cooking - turn it into a fun project and they'll be more inclined to eat the finished dish.