Experts recommend eating at least one serving of oily fish, such as mackerel, each week. It is high in omega-3 oils, which help circulation.

PREPARATION TIME: 5 MINUTES COOKING TIME: 7 MINUTES SERVES 4

|   EASY

2tbsp vegetable oil

1 x 125g pack fine asparagus

150g (5oz) mangetout

1 red pepper, finely sliced

large handful beansprouts

250g (9oz) smoked mackerel fillets, roughly broken

2tbsp hoisin sauce

2tbsp soy sauce

juice 1 lime

1  Heat the vegetable oil in a large wok and stir-fry the asparagus, mangetout and red pepper for 3 to 4 minutes, until they start to become tender.

2 Add the beansprouts to the wok, along with the mackerel, hoisin sauce and soy sauce, and cook for 2 to 3 minutes. Remove from the heat and stir in the lime juice. Season to taste, and serve.

Per serving: 316 calories, 2Sg fat (5g saturated), 5g carbohydrate