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4 oily fish recipes that will make you want to eat it

Oily fish is the one food that is essential to the health of our brains, hearts and vision, yet one in five of us NEVER eat it , new research has found – here are some delicious recipes that will make you want to eat oily fish #ad

As far as favourite tastes of the British palate go, oily fish is on a par with algae, Brussels Sprouts and Roquefort cheese – we’re not fans.

Now, that’s official. One in five Brits never eat oily fish, and a quarter of us haven’t eaten it in the last six months, new research has found.

Omega 3 fatty acids found in oily fish are important for the maintenance of a healthy brain, heart and vision

And yet, the Omega 3 fatty acids found in oily fish are important for the maintenance of a healthy brain, heart and vision because our bodies can’t make them – we absolutely have to get them from our diets (which is why nutritionists are always on about eating oily fish).

The new research, conducted on behalf of Efamol® found that the UK population is significantly under-consuming oily fish, and it’s putting our heart, brain and eye health at risk.

In fact, a staggering 60 per cent of us haven’t eaten oily fish in the last seven days, despite government reccommendations saying all of us should have at least one portion weekly.

Have a look at these delicious recipes, you may just change your mind about not liking oily fish…

Oily Fish Recipe #1

Homemade ­fish ­fingers with sweet potato fries

Simple to make with the help of your children

Efamol Fish Fingers

Serves 4

  • 2 omega
  • 3 rich eggs, beaten
  • Breadcrumbs
  • 100g plain flour
  • 4 salmon ­fillets
  • 3 sweet potatoes
  • 500g frozen peas
  • Rapeseed oil

1. Place the beaten eggs, flour and breadcrumbs into three separate bowls

2. Carefully cut the salmon into ­finger sized pieces

3. Keep one hand as your egg dipper and the other for your our and breadcrumbs – otherwise you will get in a mess!

4. Dip each ­fish fi­nger in the egg then into the flour then dip into the egg and then dip into the breadcrumbs

5. Repeat with each ­fish fi­nger

6. Cook at 200°c for 12 mins

For the sweet potato fries

1. Cut the sweet potatoes into lengths and mix with 1 tsp of rapeseed oil

2. Cook with the ­fish ­fingers in the oven for 20 mins

3. Please note these will need to go in the oven 8 minutes before the fi­sh fi­ngers

4. Serve with peas

Oily Fish Recipe #2

Griddled Sardines with tangy salsa verde and green beans

Efamol Griddled Sardines recipe

Serves 4

  • 12 sardines, gutted and cleaned
  • 2 tablespoons of capers
  • 2 tablespoons of gherkins
  • 1 garlic clove
  • 2 bunches of herbs: choose from parsley, mint, chives and basil
  • 1 lemon
  • Half a cup of olive oil
  • 1 large packet of green beans

1. Blend the capers, gherkins, garlic, herbs, juice of the lemon and olive oil together to make the salsa verde

2. Massage sardines with olive oil and seasoning

3. Heat the griddle pan on a high heat

4. Score the skin on each side of the sardines with a sharp knife

5. Cook for 2-3 minutes in each side

6. Serve with the salsa verde and lightly cooked green beans

Oily Fish Recipe #3

Homemade Mackerel or Trout paté

Efamol Homemade Mackerel or Trout Pate

Serves 2

  • A packet of smoked peppered mackerel or trout, skin removed (approx. 140g)
  • A packet of cream cheese
  • A tablespoon of creamed horseradish
  • The juice of two lemons

1. Blend the ingredients together in a food processor

2. Serve with warm bread of your choice

3. Top with parsley or dill and lemon zest

Oily Fish Recipe #4

Salmon Pastry Parcels

Great freezer option, simple to make with children

Efamol Salmon Pastry Parcels recipe

Serves 4

  • 1 sheet of puff‑ pastry, defrosted
  • 2 tablespoons of melted butter
  • 2 defrosted salmon fillets cut in half
  • Handful of fresh spinach or 4 cubes of frozen leaf spinach defrosted and the water squeezed out
  • Tablespoon of pesto and/or garlic and herb soft cheese

1. Cut the sheet in to quarters

2. Place each piece of salmon onto each piece of pastry and season with pepper

3. Top with cream cheese and/or pesto mixed with the defrosted spinach, blend if preferred

4. Wrap the ­fillet up by folding the two ends towards each other and folding the ends underneath the parcel

5. Repeat for all four ­fillets

6. Brush the top and sides of each parcel with butter

7. Cook at 200°c for 15 minutes


Survey conducted by Research by Design for Efamol® in August 2019 with 1000 respondents Docosahexaenoic acid (DHA) contributes to normal brain function and normal vision.

The beneficial effect is obtained with a daily intake of 250mg of DHA. EPA and DHA contribute to the normal function of the heart. The beneficial effect is obtained with a daily intake of 250mg of EPA and DHA.

DHA maternal intake contributes to the normal brain development of the foetus and breastfed infants. The beneficial effect is obtained with a daily intake of 200mg of DHA in addition to the recommended daily intake for Omega 3 fatty acids for adults, i.e.: 250mg DHA and EPA.

The claim can be used only for food which provides a daily intake of at least 200mg DHA DHA intake contributes to the normal visual development of infants up to 12 months of age.

The beneficial effect is obtained with a daily intake of 100 mg of DHA. Food supplements are intended to supplement the diet and should not be used as a substitute for a balanced diet and a healthy lifestyle.

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