Feelgood fish cakes

These budget-friendly fish cakes made with canned sardines are packed full of good stuff

Spanish sardines on toast

Enjoy the taste of the Med with this fresh, wholesome supper using an oily fish that's packed with omega-3 and a good, cheap storecupboard staple

Warm potato & rollmop salad

A chunky, filling salad full of omega-3’s. Rollmops or pilchards can be used, or for the less daring cook, tinned sardines are also good

Sardines & watercress on toast

A low-fat lunch that’s high in omega 3. You could use any oily fish if you don’t have sardines