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