It is not often that you get a chance to go fishing. And when you're invited to go catch mackerel in the open sea, make sure you don't pass on the opportunity.
I remember it as though it was yesterday. I was eight years old, and we were spending our summer holiday in Scotland.
One day it was announced that the whole family would be going on a fishing trip. We all sighed. Scotland can be chilly, even in the summer, though the days are often bright and sunny. We kids all wished that we wouldn't have to go. I pictured us sitting on a soggy river bank, freezing, clutching a fishing rod and a box of maggots, with nothing to show for it at the end of the day.
But no - this would be a fishing trip with a difference. As we were heading for the coast, we learned that it was to be in a proper sailing boat on the sea! And we were fishing for mackerel!
We launched the boat and made our way out to the deeper waters. We had a special fishing rod with a spinning fly on the end. Once the sails had caught the wind and the boat was cutting through the waves, we threw over the line and firmly held on to the handle of the fishing rod. As we waited in anticipation, we even forgot to complain about the chilly breeze, as we usually would have done. To my amazement, it didn't take long until we had our first bite and catch. We reeled in the line and brought the fish into the boat. The fish was terribly slippery and flipped and flopped all over the deck, splashing us with every twist. My dad, being brave, had to unhook its mouth and pop it into the water tank, because none of us had the courage to kill the catch.
To this day I am not sure why we only caught mackerel. Are there no other fish in the sea? And why did it seem so easy? We each had a turn at pulling in the line and we returned to shore with eight beautiful fish.
In the evening we cooked the mackerels over a campfire and served them with new potatoes and fresh broccoli. They were absolutely delicious. Why? Because the secret of a great fish dish is to cook and eat the fish when it is absolutely fresh, and ours couldn't have been fresher.
I wonder what thoughts come to your mind when you think of fish. Do you think 'yummy yummy', or are you indifferent or impartial? Or do you go 'yuck' because you do not like the smell and taste of fish? Whatever it is, I hope I might inspire you to prepare and cook fish more often.
Fish can play a very important role in our diet. It is a great source of protein, as well containing B vitamins and minerals. Fish such as cod and haddock are virtually pure protein, having no carbohydrates and less than 1 per cent fat. Fatty fish have between 5 and 20 per cent fat - these include salmon, mackerel, herring, sardines and tuna. They are rich in vitamin A and D as well as containing Omega-3 fatty acids. Omega 3 can reduce the risk of heart disease, prevent blood becoming thick and sticky, and keep down high blood pressure and cholesterol levels.
Some of the oils found in fatty fish help us, and especially young children, to keep our bodies and minds in good working order - this is often referred to as the 'brain food' or 'healthy brain' function.
Cod liver oil, just as the name says, comes from the liver of the codfish.
Cod liver oil is rich in vitamins A and D and Omega-3. It is an excellent lubricator for our joints and, unlike other fats, it goes directly into the blood supply, not first via the human liver. Pure cod liver oil has been a traditional remedy for many ailments over the years, especially rheumatoid arthritis and osteoarthritis. Cod liver oil can also provide an important supplement for a strict vegetarian diet. Recent research has shown that cod liver oil capsules can be very successful in helping children who suffer from hyperactivity, by increasing their concentration span.
Fish is both simple and quick to cook and it makes either a delicious starter, a main course or a snack.
Fishy fish pie
Serves four to six
This is an easy recipe and you can use any type of white fish you like. You can even mix the variety of fishes or add some prawns for extra taste, flavour and texture.
You will need:
* ovenproof dish 6 to 8 skinless boneless fillets of white fish (cod, haddock, lemon sole or monkfish)
a little milk and butter
1 lemon
For the mash:
* 4 old potatoes
4 large carrots (optional)
1 sweet potato
pinch salt, pepper and nutmeg
100g grated mild cheese
2 tablespoons dried breadcrumbs
fresh herbs for garnish
Preheat the oven to 160xC/gas mark 3 or 4.
Lay the fish fillets down in the ovenproof dish. Pour a little milk over the fish and add a small knob of butter. Season with a small pinch of salt, pepper and nutmeg. Place in the oven to poach for approximately 20 to 25 minutes.
Peel the potatoes, carrots and sweet potato. Cut them into even-sized pieces and place them into a saucepan of cold water. Add a pinch of salt and place over a medium heat and bring slowly to the boil. Cook until soft.
Grate the cheese and set aside. Wash, dry and chop the herbs. Check the fish and flake it over with a fork. Remove any bones.
Mash all the potatoes and carrots. Add a small dash of milk and a small knob of butter. Mash until the mixture is really smooth and free of lumps.
Season well according to taste.
Now spoon the mash on top of the cooked fish. Fork over to cover the fish. Scatter the grated cheese over the top of the mash, and add two tablespoons of dried breadcrumbs.
Place in the oven and cook for 20 to 30 minutes or until golden brown.
Handy tip: So that the fish doesn't over-cook, after 20 to 30 minutes you can grill the top of the fish pie before serving to give a rich golden brown finish.
To serve: Sprinkle over the chopped fresh herbs. This is an all-in-one dish, but you could serve it with a green vegetable or salad to add additional colour and flavour. Serve with lemon wedges.
Mackerel Pate in a wrap
Serves four
This is a very simple recipe which can also be made with tinned tuna fish.
If you have a food processor then it is even quicker. All you need to do is whizz up all the ingredients to make a fine smooth pate.
You will need:
* 2 plain smoked mackerel fillets
225g cream cheese
pepper to season
100g cottage cheese
1 lemon
fresh chives
4 to 6 tortilla wraps or pitta bread, or alternatively, serve with sticks of carrot, cucumber, peppers, celery or cauliflower
Remove the skin from the fillets. Place in a bowl and use a fork or wooden spoon to mash the fish.
Add all the cream cheese and cottage cheese. Mix well and season to taste.
Cut the lemon in half and add half the juice to the fish. Mix really well and taste.
Place in a small serving bowl and chill.
To serve: Spread the pate over the tortillas and roll up. Serve as a starter or snack for lunch or tea, served with lemon wedges. Keep chilled until used. This also makes an excellent picnic dish. The vegetables can also be served with the pate for dipping or as an accompaniment.
Fiona Hamilton-Fairley is the principal of the Kids' Cookery School in London W3
