Omega 3

• 98% of Children in Ireland don't get enough Omega 3 in their diet. According to analysis of the National Children's Food Survey conducted on behalf of Dairygold.
• Oily fish is the best source of Omega 3
• inned fish such as salmon and sardines are inexpensive and are an excellent source of Omega 3 and are therefore an excellent alternative for those who do not have access to fresh fish and those with a low income. You can use tinned salmon in various ways, such as sandwich fillings, on pizza, served with baked potatoes or in fish cakes as per my recipe.

Makes about 8 fish cakes

• 225g (1 tin) Salmon
• 225g (about 2 medium potatoes) potatoes
• 2 tbsps milk, warmed
• 1 egg
• 1 tbsp parsley, chopped
• plain flour
• 2 oz breadcrumbs
• olive oil
• 1 lemon
• salt and pepper

1. Peel the potatoes, cut into even-sized pieces and cook in boiling water until tender. Drain well and mash with enough warm milk to make them smooth. Beat the egg.
2. Mix the fish with the mashed potato, parsley and just enough beaten egg to bind the mixture; it must be firm enough to shape.
3. With floured hands, shape the mixture into eight cakes. Brush with the remaining beaten egg and coat in the breadcrumbs, making sure the cake is covered. Chill for about 30 minutes or until ready to cook.
4. Heat some oil in frying pan and shallow-fry the fish cakes, in batches if necessary, for about 5 minutes on each side or until golden and crisp. Drain on kitchen paper then serve immediately, accompanied by lemon wedges if you like.

• 200ml mayonnaise
• large bunch of parsley
• rind of 1 lemon
• juice of ½ lemon

Baked Potato with Salmon Crème fraiche and chives

Serves 2

2 Large baking potatoes

Salmon filling

• 8oz poached salmon or 1 tin (213g) Tinned Salmon
• 4 Tablespoons of Crème fraiche
• 1 heaped teaspoon of finely chopped chives
• Salt and pepper and a little lemon juice to taste.

1. Wash potatoes thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place potato directly on rack in middle of oven.
2. Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the potato open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
3. While the potatoes are cooking, combine all the salmon filling ingredients set aside.
4. Divide the salmon mixture between the 2 baked potatoes and serve with a green salad.