• Herring
Herring
Once considered poor man's food, herring may have increased in price but they are still remarkably cheap compared to other fish.
They are also extremely rich in healthy Omega-3 fatty acids, which may help lower the risk of heart disease, and unlike other more fashionable oily fish are in plentiful supply. If you happen to swallow some of their fine rib bones, you need not worry because they are soft enough to eat and rich in calcium.

Culinary uses

Coat whole or fillets of herring in oatmeal and pan-fry for a quick breakfast or supper, with or without bacon. Herring is delicious when cooked by marinating it in pickling mixtures and serving with rye bread or potato salad. It can also be grilled or barbecued, and is good spread with Indian spice pastes.