EAT BETTER FEEL BETTER

Fish, fish, glorious fish – it’s one of the most versatile foods around.

It’s also really good for you, as it’s packed with protein, vitamin D and omega-3 fatty acids, but if that sounds boring, don’t be out off.

From potato-topped pies to easy peasy fishcakes, you can whip up a tasty family fishy meal with little fuss.

Restaurateur and mum-of-two Pauline O’Donnell, who runs the Lost Lamb restaurant in Auldhouse, near East Kilbride, says fish is a favourite in her house.

“I love fish – I think my favourite is mackerel because it’s so delicious in a smoked pate, or simply baked with a little spiced butter and horseradish potato,” says Pauline.

“But haddock, cod and sole are all easy and quick to prepare in an assortment of dishes – and they represent one of the healthiest forms of protein you can get.”

She adds: “My top tip is buy from a reputable fishmonger or supermarket – there should be no odour from the fish, the flesh should be firm and the skin should be moist.”

If you have fussy eaters at the table, Pauline suggests ‘disguising’ the fish in a simple fishcake, fish finger or bake.

“I like to get the kids involved in making fishcakes – it’s a little messy, but that’s part of the attraction,” she smiles.

HADDOCK BAKE

Ready in 1 hr

Serves 4, costs under £6

Cooks in 40 mins

Ingredients

2 haddock fillets, medium sized (240g)

3 potatoes, large sized (600g)

1 leek (160g)

2 cups frozen peas (200g)

½ reduced salt stock cube (vegetable or chicken) (4g)

¼ pint water (150ml)

1 pinch ground black pepper

20 tablespoons reduced fat cheddar cheese (200g)

Method

Preheat the oven to 190°C / 170°C fan oven / 360°F / gas mark 5.

Peel and slice the potatoes then boil until they soften, approximately 10 minutes.

Meanwhile cut the fish into cubes and place in an oven proof dish. Wash and remove outer layer of leek and then slice finely. Add this along with the peas and black pepper.

Dissolve the stock cube in boiling water and then pour over the fish and vegetables.

Drain potatoes and arrange on top of the fish. Grate cheese and sprinkle on top of the potatoes.

Bake in the oven for 30 minutes and then increase the heat to 230°C / 210°C fan oven / 450°F / gas mark 7. Serve once browned and crisp.

Cost Saver Tip: Any white fish could be used, such as cod. Look out for offers!

Tips for Kids: Why not take them to a trip to the fishmonger?

Don’t miss the Evening Times Eat Better Feel Better column every Thursday. As well as providing recipes for healthy, balanced dishes that can be made at home, we’ll be including tips on how to save money and get the kids involved in cooking. Discover more online at eatbetterfeelbetter.co.uk and eveningtimes.co.uk