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Winter wonder foods to keep you healthy

Peppered mackerel fish cakes

Peppered mackerel fish cakes. These were delish! I used fresh mashed potato instead of leftovers, and I didn't have any spring onions so instead I carmelized some white onion chopped small and added them in instead. The first time I made them I did the whole flour, egg, bread thing before frying but the 2nd time I didn't and I think I like them more that way. It makes them less heavy and you can taste the fried potato more. Channie Johnson

Classic chunky fish cakes

Fish cakes are a great freezer staple as they are ready portioned so you can defrost as many as you need

Smoked mackerel & harissa potato salad

Spice up leftover cooked potatoes with flaked fish, creamy harissa dressing and peppery rocket leaves for a tasty no-cook dish

Feelgood fish cakes

Sardine potato cakes - used 1 can sardines, 2 red potatoes (approx or slightly less), added 1 egg, a small handful of flour and breadcrumbs to mixture and coated in seasoned breadcrumbs instead of seasoned flour. Kids loved them!

Salsa spaghetti with sardines

Storecupboard canned fish is a convenient source of omega-3 oils. Serve with wholewheat pasta, tomatoes, olives, onions and chilli

Sweet & sour mackerel

This healthy but substantial dish is ready in just half an hour, perfect for a midweek meal for two