Fish

For each one: how to use it, the best version, how to prepare it, what it does, and where it goes wrong.

Salmon

The same omega-3 as the sardine, in a fish most people will actually eat. Where it came from decides what you get.

How to use it: Twice a week as a main. Cold smoked over a salad, or hot out of the oven.

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Small, cheap and low down the food chain. You eat the bones too, and that is where the calcium is.

How to use it: Out of the tin, on sourdough, through a salad, through pasta. Fresh on the grill when you can get them.

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