Nothing fishy about a fish diet

We all know that fish is good for us. There is a growing body of evidence which clearly indicates that eating oily fish, such as mackerel, sardines or wild salmon has significant health benefits for our hearts as well as our brains. It seems it is all down to the omega 3 oil found in the fish. Fish oil lowers blood fat levels and dramatically reduces the risk of heart attacks. New evidence now indicates that increasing omega 3 in your diet can not only reduce the risk of a cognitive decline and memory loss generally but also cut your risk of getting Alzheimer's disease by 50 per cent. Swedish scientists have undertaken research which indicates that children on fish diets actually did better academically than those who rarely eat fish.

Omega-3s are a family of essential unsaturated fatty acids that include eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The body can’t make them very efficiently, so we have to consume them in our diet.

According to Dr Ryan, author of The Brain Food Diet, omega-3s contained in fish oil, and its DHA component specifically, play a vital role in the structural integrity and function of our brains, with a lack of it increasing the risk of brain malfunction and disease.

What a great reason to include fish, specifically mackerel,salmon or sardines high up on your menu list. Here is a nice recipe to get you started:

Poached Salmon with Sorrel Sauce
2 lb (1k) piece salmon fillet
1/2 pint white wine
water
fresh ground black pepper, bay leaf

Put your piece of salmon into a pan, season with pepper, bay leaf and pour the wine over.

Add water to cover the salmon.

Bring up to the boil, cover the pan and turn off the heat - leave until the salmon is cold and it will be perfectly cooked.

If you want your salmon warm, then simmer for 5 minutes or so and allow to cool enough to handle and then divide into four portions.



Sorrel Sauce
1 small bunch of young sorrel leaves
5 fl oz cream or soured cream
ground black pepper
lemon juice to taste

Whizz the sorrel and cream together in a blender - season with pepper and lemon juice to taste.