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Eating oily fish can help to control blood pressure, with studies indicating that a diet rich in sardines, trout, salmon and mackerel can bring about a reduction in BP.

Oily fish is high in ‘omega 3’ fatty acids which keeps cholesterol low, reducing risk of heart attacks and strokes. Getting this healthy seafood into our diet will also boost our blood, circulation, brains and bones.Eating oily fish once a week at least is recommended yet many of us aren’t eating any at all. Fresh is best when it comes to oily fish because the natural fats in fish quickly deteriorate. They are delicious grilled, and ideal for barbecuing, roasting or just plain pan-fried.


  • 2 whole smoked mackerel
  • 1 tsp of freshly-grated horseradish
  • 2 tsp of Dijon mustard
  • Ground black pepper
  • 2 ½ tbsp. crème fraiche
  • Half a lemon, juice only
  • 100 gm unsalted butter


Remove skin from the fish, if the odd bone remains it’s not a major problem since the mixture will be blended. Place fish in the blender and add mustard, black pepper, horseradish, and lemon juice and crème fraiche. Blend for 30 seconds, then add butter and blend again until you have a smooth paste. Season and serve with sourdough bread for a tasty starter or snack.


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