4 healthy oily fish recipes packed with omega-3

How much fish do you eat in a week? According to current government recommendations, we should all be eating fish at least twice a week, with at least one meal being an oily fish like salmon, mackerel, sardines, anchovies or herring. Why? Because oily fish includes the health-boosting star component omega-3.

Here, then, are four delicious healthy fish recipes, packed full of omega-3, to whip up in your kitchen at home...

Salmon tartare with croutons

Two portions of salmon per week will hook in enough fatty acids to fight inflammation, which can lead to heart disease.

262 cals | 9.5g fat | 18g protein | 24g carbs

Ingredients (Serves 4)

• 50g caster sugar
• 20g dill
• 250g wild salmon
• 1 lemon, zested and juices
• 50g yoghurt
• 1/2 tbsp olive oil
• 1 tbsp finely diced shallot
• 1 tsp chopped chives
• 4 slices of thin sourdough bread

Make it

1. Blend the sugar, 75g rock salt and dill in a food processor to create a curing mix, then combine with the salmon in a bowl. Cover and place in the fridge for an hour.
2. Remove and rinse off the curing mixture, pat dry and wrap in cling film. This will keep in the fridge for 3 days and can be cut when needed.
3. Mix the lemon zest into the yoghurt, then whisk in the lemon juice and oil. Add the shallots and chives.
4. Drizzle the bread with olive oil and a little salt; bake until brown. Assemble and enjoy.

Mackerel with fennel

Getting enough vitamin D can lower your risk of bone loss and fracture. Mackerel also contains copper and selenium – minerals needed for maintaining your bone density.

770 cals | 59g fat | 34g protein | 20g carbs

Ingredients (serves 2)

• 3 tangerines, halved
• 1 tsp Dijon mustard
• 1 lemon, juiced
• 2 tbsp olive oil
• 1 head of fennel
• 250ml orange juice
• 500ml vegetable stock
• 2 medium mackerel fillets
• 1 head of red chicory

For the mayo (makes 6 servings):

• 1 egg yolk
• 1 tsp Dijon mustard
• 1 lemon, juiced
• 100ml vegetable oil

Make it

1. To make the mayo, whisk the yolk, mustard and lemon juice in a food processor. Once emulsified, add the oil; once it's stiff, cover it and keep it cool in the fridge.
2. Char the tangerines in a pan, then add the mustard and lemon juice. Top with oil and shake in a jam jar.
3. Cut the fennel into 6 wedges, brown, then add the organe juice and stock. Simmer for 20 mins.
4. Fillet and bone the mackerel. Oil and grill, skin side up.
5. Dress the chicory and fennel in the tangerine mix. Serve with a dollop of mayo.

Sardines with peaches and nuts

The omega-3 oil in these fish has been found to increase blood flow to brain regions responsible for learning and memory.

514 cals | 29g fat | 46g protein | 13g carbs

Ingredients (serves 4)

• 500g peaches
• dash of olive oil
• 2 shallots
• 1 garlic clove
• bunch of basil
• 1kg whole sardines, gutted
• 1 lemon, juices
• 100g hazelnuts, crushed

Make it

1. Slice the peaches in half and season with salt and the oil. Grill both sides until soft, then cut into small cubes when warm.
2. Peel and finely dice the shallots and the garlic and add the peaches and basil.
3. Grill the sardines – you don't need to use any oil because the fish are already fatty enough. Once they've cooked on both sides, season with salt and freshly squeezed lemon juice.
4. Use the peach salad mix as a bed for the sardines and scatter the crushed hazelnuts on top. Serve ostentatiously.

Sea trout and roast beetroot

A portion of trout contains your RDA of vitamin D, high levels of which have been linked to enhanced muscle function.

625 cals| 28g fat | 43g protein | 47g carbs

Ingredients (serves 4)

• 500g red beetroot
• 500g gold beetroot
• 100g honey
• bunch of thyme
• 1 head of garlic
• 5 tbsp olive oil
• 4 sea trout fillets
• 100g bay leaves
• 2 lemons
• bunch of parsley
• bunch of chives
• 500ml Greek yoghurt
• 1 tbsp chardonnay vinaigrette

Make it

1. Wash and dry the beetroot, slice into cubes, then dress with honey, thyme, garlic, salt and 2 tbsp olive oil. Bake in the oven at 180C until soft.
2. Season the trout with salt. Cover a steaming tray with bay leaves and steam the fish until pink.
3. For a dressing, zest the lemons and chop the parsely and chives, then mix into the yoghurt. Add the vinaigrette, the rest of the olive oil and a pinch of salt.
4. Serve the trout on the beetroot with the yoghurt dressing. Devour to scale up your gains.