1. Try home-made fish fingers! Cut your favourite fish into rectangular chunks – white fish like Pollock and oily fish like salmon work well. Coat in beaten egg, then in a mixture of orange breadcrumbs, oats and dried herbs. Drizzle with a little oil and bake in the oven till crisp.
  2. Pan-fry your favourite fish in a teaspoon of olive oil and crushed garlic.  Sprinkle some crushed chillies on top if you dare! Pour a little lemon juice into the hot pan so you get a sizzling sound and serve immediately.
  3. Make Mediterranean fish parcels with haddock, diced peppers, sliced tomatoes, a few olives and some fresh or dried oregano wrapped in foil pockets and oven-baked.
  4. Mix together some balsamic vinegar, chopped coriander leaves, crushed ginger and garlic, coarse grain mustard and reduced salt soy sauce. Coat a salmon fillet with this mixture and grill under a medium heat for 10 minutes, turning once.
  5. Mix some cooked mackerel with ricotta cheese, dried herbs and black pepper to make an instant mackerel pâté.
  6. Throw a handful of cooked prawns into your favourite pasta or rice dish. A low fat protein source so all you need to make the meal complete is a side salad and a fruit to finish.
  7. Try fish skewers on a barbecue or as a picnic treat. Thread white fish alternately with red pepper onto skewers and brush with sweet chilli sauce. Grill or barbecue and devour.
  8. Mix canned tuna with diced peppers, red onion and sweet corn dressed in a little low-fat yoghurt.  An excellent wrap, pita, baked potato or sandwich filling.
  9. Conjure up a speedy prawn cocktail: mixed together low-fat Greek yoghurt with a teaspoon of tomato purée and ground white pepper. Smother this over cooked prawns, on a bed of shredded lettuce and serve with lemon wedges and crunchy granary toast.
  10. Go Chinese style by making a dressing of soy sauce, a few drops of sesame oil, crushed ginger and a little honey.  Brush this over your favourite fish and bake or grill.

high in omega 3, high in taste, low in effort