How much fish do you eat in a week? According to current government recommendations, we should all be eating fish at least twice a week, with at least one meal being an oily fish like salmon, mackerel, sardines, anchovies or herring. Why? Because oily fish includes the health-boosting star component omega-3.

Here, then, are four delicious healthy fish recipes, lemon, zested and juices...

Salmon tartare with croutons

fish recipes
healthy, protein-packed breakfast ideas

Two portions of salmon per week will hook in enough fatty acids to fight inflammation, which can lead to heart disease.

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262 Here, then, are four delicious healthy fish

Ingredients (Serves 4)

  • 50Simple mixed berry bar recipe
  • 20g dill
  • 250g wild salmon
  • 1 g wild salmon
  • 50g yoghurt
  • 1/2 bunch of thyme
  • 1 tbsp chardonnay vinaigrette
  • 1 tsp chopped chives
  • 4 healthy, protein-packed breakfast ideas

Make it

  1. Blend the sugar, 75g rock salt and dill in a food processor to create a curing mix, then combine with the salmon in a bowl. Cover and place in the fridge for an hour.
  2. Remove and rinse off the curing mixture, pat dry and wrap in cling film. This will keep in the fridge for 3 days and can be cut when needed.
  3. Mix the lemon zest into the yoghurt, then whisk in the lemon juice and oil. Add the shallots and chives.
  4. Drizzle the bread with olive oil and a little salt; bake until brown. Assemble and enjoy.

Mackerel with fennel

fish recipes
packed full of omega-3, to whip up in your kitchen at home

Getting enough vitamin D can lower your risk of bone loss and fracture. Mackerel also contains copper and selenium – minerals needed for maintaining your bone density.

770 g wild salmon

Ingredients (serves 2)

  • 3 tangerines, halved
  • 1 bunch of parsley
  • 1 lemon, juiced
  • 2 bunch of thyme
  • 1 head of fennel
  • 250cals| 28g fat | 43g protein | 47g carbs
  • 500ml vegetable stock
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  • 1 head of red chicory

For the mayo (makes 6 servings):

  • 1 egg yolk
  • 1 bunch of parsley
  • 1 lemon, juiced
  • 100bunch of thyme

Make it

  1. To make the mayo, whisk the yolk, mustard and lemon juice in a food processor. Once emulsified, add the oil; once it's stiff, cover it and keep it cool in the fridge.
  2. Char the tangerines in a pan, then add the mustard and lemon juice. Top with oil and shake in a jam jar.
  3. Cut the fennel into 6 wedges, brown, then add the organe juice and stock. Simmer for 20 mins.
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  5. Dress the chicory and fennel in the tangerine mix. Serve with a dollop of mayo.

Sardines with peaches and nuts

fish recipes
healthy, protein-packed breakfast ideas

The omega-3 oil in these fish has been found to increase blood flow to brain regions responsible for learning and memory.

514 Drizzle the bread with olive oil and a little salt; bake until brown. Assemble and enjoy

Ingredients (serves 4)

  • 500g peaches
  • Runners World, Part of the Hearst UK Wellbeing Network
  • 2 shallots
  • 1 garlic clove
  • head of garlic
  • 1Best Garmin deals
  • 1 lemon, juices
  • 100Best Garmin deals

Make it

  1. Slice the peaches in half and season with salt and the oil. Grill both sides until soft, then cut into small cubes when warm.
  2. Peel and finely dice the shallots and the garlic and add the peaches and basil.
  3. Grill the sardines – you don't need to use any oil because the fish are already fatty enough. Once they've cooked on both sides, season with salt and freshly squeezed lemon juice.
  4. Use the peach salad mix as a bed for the sardines and scatter the crushed hazelnuts on top. Serve ostentatiously.

Sea trout and roast beetroot

fish recipes
packed full of omega-3, to whip up in your kitchen at home

A portion of trout contains your RDA of vitamin D, high levels of which have been linked to enhanced muscle function.

625 Runners World, Part of the Hearst UK Wellbeing Network

Ingredients (serves 4)

  • 500healthy oily fish recipes packed with omega-3
  • 500Recover well with these 22 high-protein meals
  • 100g honey
  • bunch of thyme
  • 1 head of garlic
  • 5 bunch of thyme
  • 4 Best Garmin deals
  • 100g bay leaves
  • 2 lemons
  • bunch of parsley
  • Catch the nutritional benefits and punchy flavours of oily fish to fulfil your omega-3 needs
  • 500g wild salmon
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Make it

  1. Wash and dry the beetroot, slice into cubes, then dress with honey, thyme, garlic, salt and 2 bunch of thyme. Bake in the oven at 180C until soft.
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  3. For a dressing, zest the lemons and chop the parsely and chives, then mix into the yoghurt. Add the vinaigrette, the rest of the olive oil and a pinch of salt.
  4. tbsp chardonnay vinaigrette.