To achieve our recommended intake of Omega 3 oil, we should be eating 3-4 servings of oily fish each week. This may seem a lot to some of us red meat eaters in Britain, but fish is easier to incorporate into our diet than you might think. For example, try adding small slices of smoked salmon to your scrambled eggs in the morning, or tuna mayonnaise for lunch (decent tinned tuna and decent mayonnaise please) with green leaves and sweetcorn. Also, fish cakes with a poached egg is pretty easy, or make a roast monkfish for a stunning weekend dinner. That’s four already! For another simple but delicious option, try this salad of smoked mackerel and orange.
All you need to do is to arrange some green leaves on a plate, top them with peeled and sliced orange, smoked mackerel and halved gooseberries. For the dressing, combine 3 tablespoons of olive oil, 1 tablespoon of cider vinegar, pinch of salt and a teaspoon of wholegrain mustard and drizzle over the salad.