FISH

GOOD DITCH THE COATING Including more fish in your

diet is a fantastic way to boost the protein content of your diet, but some ways of eating it are healthier than others. Start by buying a plain piece of fresh or frozen fish rather than one covered with batter or breadcrumbs to reduce the calorie content.

BETTER BAKE NOT FRY Rather than frying in oil,

drizzle your fish with some lemon juice and sprinkle over a few herbs or spices (try butter, lemon juice, Tabasco sauce, paprika, salt and pepper on trout), then wrap in foil and bake in the oven to reduce calories. You can also poach fish in stock.

BEST CHOOSE AN OILY FISH Oily fish is an excellent source

of heart-healthy omega-3 fats, and is also one of the few food sources of vitamin D (the majority of which us Brits can only really get in tablet form). Choose salmon, mackerel, sardines, trout or fresh tuna, and serve with colourful vegetables and brown rice, puy lentils or new potatoes.