Unfortunately, most people don't eat enough omega 3 in their daily diet and tend to have too much omega 6. This imbalance between these essential fatty acids can cause a chronic state of inflammation throughout the body which can lead to the development of lifestyle diseases such as cancer and heart disease.
Omega 3 is chock-a-block full of health benefits, such as protection from heart disease by lowering the level of triglycerides or "bad fats" in your blood, prevention of joint pain and arthritis, brain health (omega 3's are really important in children with ADHD), protection against Alzheimers and dementia and even depression. Now if these are not reasons to get your daily omega 3 intake, I am not sure what are!

Omega 3 supplements don't come close in comparison to eating dark oily fish. Many supplements don't contain as much omega 3 as they claim to, and some may contain potentially harmful ethyl esters. Ethyl esters are man-made molecules which are formed in the process of extracting and purifying fish oil, and some studies have linked them to being toxic to our cells. Lastly, the cost of supplements is much more than that of fish rich in omega 3!

We recommend eating dark oily fish at least 2 - 3 times a week. Here are 3 fish cake recipes using salmon, pilchards and tuna to get you started!

Pilchard fish cakes:

You will need:
• 2 x 445 g tinned pilchards, in tomato sauce
• 2 – 3 cups of mashed sweet potato
• 4 onions, finely chopped
• 2 eggs, beaten
• Salt, pepper and herbs
Directions:
1. Drain the pilchards
2. Add the pilchards and mix with the sweet potato mash and beaten eggs. The mixture must be quite stiff
3. Add onion and seasoning
4. Form into cakes, and bake at 200 C for approximately 30 minutes, turning over half way through
5. Serve with mayo to dip in and a colourful salad.


Salmon oat cakes:

You will need:
- 1 tin of pink salmon
- 2 tablespoons raw oats
- Black pepper
- Lemon juice
- Parsley
- Sesame seeds for rolling
Directions:
1. Take the tin of pink salmon and decant it into a bowl. Over it, sprinkle the raw oats
2. Add the black pepper, a squeeze of lemon juice and some parsley.
3. Roll into balls, and roll each ball in some sesame seeds to coat.
4. Bake at 200 for about 30 minutes.
5. Serve with mayo to dip in and a colourful salad.


Tuna and sweet potato cakes:

You will need:
- 1 x large sweet potato
- 1 x 425 g tin of tuna, in salt water, drained
- 2 eggs, lightly beaten
- ¼ cup raw oats
- Salt and pepper
- 1 tablespoon olive oil
Directions:
1. Peel and chop the sweet potato into chunks. Boil or steam until soft and mash.
2. Add the tuna, oats and egg to the sweet potato and stir until well-combined
3. Season with salt and pepper
4. Divide the mixture into 8 equal portions and form into patty shapes
5. Heat the olive/coconut oil in a pan and fry each cake for about 3 – 4 minutes on each side until golden brown. Season again with salt and pepper.
6. Serve with a big colourful salad.