FISH is among few everyday foods that deliver high-quality protein alongside nutrients that are widely discussed in public health, including omega-3 fatty acids. Research and dietary guidance frequently highlight two omega-3s found in fish, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), because they support cardiovascular health and help regulate inflammatory pathways in the body.

DHA is also a key structural component of the brain and eyes, which is why many nutrition advisories include seafood within a balanced diet. Fish can also contribute micronutrients, such as vitamin B12 and vitamin D, though levels vary by species, season and how fish is handled and cooked.

In practical terms, the health impact depends not only on whether fish is eaten, but also on how it is prepared. Grilling, baking, steaming and light pan-cooking generally preserve nutritional value better than deep frying, which can add excess oil and reduce the overall benefit.

For Pakistan, however, the central issue is not a debate about nutrients, but a question of dietary patterns and access. Despite having both marine and inland fisheries, fish is not a routine part of many households’ diet.

According to the Food and Agriculture Organisation (FAO), global per-capita consumption of aquatic foods had risen to around 20.7kg per person per year in the year 2022, while Pakistan’s per-capita fish consumption was about 2kg per person per year.

This gap reflects more than preference. It points to weaknesses in cold-chain infrastructure, uneven supply in inland districts, quality and hygiene concerns in retail markets, limited household familiarity with cooking fish, and pricing patterns shaped by seasonality and trade. Where consumers distrust freshness, demand stays low; where demand stays low, the incentive to improve handling, storage and distribution remains weak.

If nutrition is treated as a public policy priority, fish should be part of the conversation, not as a luxury item, but as a practical food that can diversify diets. Progress will require better market hygiene, more reliable storage and transport, and public messaging focusing on basic, realistic guidance: choosing affordable varieties, preparing fish in healthier ways, and, for pregnant women and young children, favouring low-mercury options.

Pakistan does not need a complicated solution to begin closing the nutrition gap. Sometimes, it starts with making a healthy choice available, and making it familiar enough to become a routine.

Dr Umar Rashid & Syed Haroon Haidar
Mandi Bahauddin

Published in Dawn, May 7th, 2026