A new study, funded by the World Cancer Research Fund, has provided stronger evidence that we should all be eating fish. 

The 15 year study followed almost half a million people from all over Europe. The study found that those who ate more than three portions of fish a week had a 12% lower risk of developing bowel cancer compared to those who ate less than one portion a week. Current UK diet guidelines suggest eating at least two portions of fish a week. A typical portion of fish is 100g. Eating more than 51.3g of fish a day (359.1g a week) was associated with a 12% decreased risk of bowel cancer compared to those who ate less than 9.07g of fish a day (63.49g a week).

To help you include more fish in your weekly diet, here’s a simple and affordable recipe from The 7 day recipe plan.

Sardine pate 

1 small tin of sardines in olive oil
1 large carrot, finely grated
Juice of half a lemon or lime
1 tsp wholegrain mustard
Half a tsp turmeric powder or ground turmeric
Black pepper
Mix all the ingredients together by hand (chunky) or in a blender (smooth).