I too dislike bones in fish, but I've learned how to avoid the worst and deal with those I find. Here are a few ideas
Have a browse round the supermarket displays of herring, kippers, mackerel in plastic boil in the bag; some are better than others, you'll just have to learn the hard way, I'm afraid. Also the frozen fish display
Buy the small flat tins of sardines, sild, mackerel etc. They are cheap and tend to have less bones. I don't like the tomato sauce, so I choose those packed in oil or brine. As far as I'm aware the oil from tinned oily fish is as good as fresh
Pilchards tend to be canned with their bones, but they are bigger, so it's easier to remove them. But they are almost always packed in tomato sauce, which I don't like
Salmon is an oily fish, but the oil is not as 'free' or obvious; you can get small fillets or chunks, for want of a better word. Can also get salmon pieces, which are basically trimmings of larger cuts, they have very few bones
Ask your fishmonger for their advice, if you can still find one, or the fish counter of a supermarket
For any fish, when you've cooked it lay it out on a plate or board and pick through to remove the bones. I tease it apart with two forks. The fish will break up; I add it to a salad cut small & pasta, just mix it all together and chomp it down
Cooked fish is soft enough to suck off or pull off the meat from the skeleton with your mouth, but I would only do that in the privacy of my own home!
Generally, keep shopping around and trying different types, and makers if it's prepacked. A lot of it will be trial & error
You can get fish oil capsules
