Feel healthier and boost your immune system with Mrs Crunch’s delicious fish recipes

IT’S the perfect time to take the bait and enjoy a seafood diet.

Having fish for dinner is a quick and easy way to flick your healthy eating switch.

Choose poached, baked or lightly fried dishes instead of those calorie-high, creamy and deep-fried meals.

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Oily fish such as salmon and mackerel are full of Omega 3 fatty acids –  good fats which should be part of every healthy diet. And cod and haddock are low in calories.

I’ve caught some great deals running during Seafood Week, from October 7 to 14. You can find recipes and cooking tips at .

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Fluffy oat pancakes with hot smoked salmon

(Serves two)

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AN oat and egg white pancake is the perfect base for smoked fish (try mackerel, too).

The combination is packed with protein and leaving out the yolks means fewer calories.

YOU NEED:

6 eggs, whites only

300g cottage cheese

100g oats

125g peppered smoked salmon fillets

4 tbsp crème fraîche

1 tbsp chopped chives

1 squeeze lemon juice

2 tsp sunflower oil

METHOD:

Mix the egg whites, cottage cheese and oats together, add some seasoning and set aside.

Peel the skin from the salmon fillets and separate them into chunks. Mix together the crème fraîche, chives and lemon juice and then season.

Lightly brush a large non-stick pan with some of the oil and heat.

Make the pancakes in batches of two at a time, adding more oil to the pan as needed.

Use about 60ml of the mixture per pancake and cook for two minutes on each side over a medium heat.

Keep them warm while you make the rest.

To serve, place two pancakes on each plate, divide the salmon between the two plates and spoon some of the chive crème fraîche on top.

Roast cod loin, balsamic crumb and new potato wedges

(Serves four)

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YOU NEED:

675g cod loin

85g panko breadcrumbs (from four slices of stale bread)

25g balsamic glaze

1 tbsp parsley

300g new potatoes

100g frozen peas

100g tartare sauce

25g butter

100g samphire

METHOD:

Whizz three or four slices of stale bread in a food processor then allow them to dry out in a warm oven for a few minutes.

Mix the crumbs, glaze and parsley in a bowl to make the crust.

Cut the potatoes into wedges. Toss in oil, season and roast for 25 minutes at 180C.

Blanch the peas, drain, and mix with tartare and butter, blending it to a coarse paste.

Divide the loin into four and coat with crumb then place on an oiled tray and roast at 180C for 15 mins.

Blanch the samphire and serve.

Go to the for more recipes.