Marine foods are a rich source of essential fatty acids, which are crucial nutrients for the brain, central nervous system and also decrease the risk of developing heart disease.

Try to have at least 3 fish meals each week from the following:

Oily Fish e.g. Mackerel, Herrings, Kippers

White Fish e.g. Cod, Coley, Plaice etc

Shellfish e.g. crab, prawns etc

Tinned Fish e.g. in oil, but drain first (unless in Flora oil)

Fisherman’s Pie

fish pie



  • 1 1/2lb smoked haddock or cod
  • 5oz polyunsaturated margarine
  • 1pt skimmed milk
  • 2oz flour
  • 4oz prawns
  • 3 tbsp parsley, chopped
  • 1 tbsp lemon juice
  • Seasoning
  • 2ib cooked potatoes
  • 1/4lb frozen peas


  1. Melt 3oz margarine in a pan, stir in the flour and cook for 1 minute
  2. Gradually add the milk
  3. Season the since. Then add the fish, prawns, lemon juice, peas and parsley
  4. Pour into a well-greased dish and cover the potatoes which have been creamed with the remaining margarine
  5. Bake for 30 minutes


Tuna Fishcakes

tuna fishcakes



  • 1 large tin of tuna
  • 2 hard-boiled eggs
  • 1 raw egg
  • 1lb cooked potatoes
  • Wholemeal breadcrumbs
  • Oil for frying


  1. Mix tuna (including oil from the can) with all other ingredients except the breadcrumbs
  2. Form into cakes and coat with the breadcrumbs, shallow fry in oil


Oaty Herring and Spicy Mayonnaise



  • 2 small herrings, boned
  • Salt and black pepper
  • 2oz porridge oats
  • Lemon wedges
  • 1 egg
  • 1 tbsp oil
  • 1oz polyunsaturated margarine


  • 4 tbsp mayonnaise
  • 1tbsp Worcester sauce
  • Grated rind of 1/2 lemon
  • 1 tsp grated horseradish or horseradish sauce


  1. Cut each herring into 2 fillets
  2. Mix the flour with the salt and pepper and use to coat the fillets
  3. Dip into the beaten egg and coat thoroughly with oats, pressing on well
  4. Melt the margarine with oil in a pan and fry herrings gently until browned both sides (7-8 mins)
  5. Meanwhile combine the ingredients for the sauce, adding salt and pepper to taste
  6. Drain herrings and serve garnished with lemon wedges
  7. Serve sauce separately

Skip to toolbar