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Western diets are typically low in omega 3 fats (which are anti-inflammatory) and higher in omega 6 fats (which are pro-inflammatory).  Omega 3 fats are essential for baby’s brain development.   It is recommended that pregnant women consume 2-3 servings (225-340g) of low mercury fish per week during pregnancy. This includes includes tuna, salmon, sardines and pilchards.

Here is a simple recipe to help you incorporate oily fish into your diet. This recipe serves 12.

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1 large sweet potato

1 tin (400g) of pilchards/salmon/tuna

1 small onion, diced

1 clove garlic, minced

1 Egg

2 Tbsp fresh coriander, chopped

1/2 tsp salt

1/2 tsp black pepper

2 Tbsp olive/canola oil

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• Peel sweet potato and cut into cubes.
• Bring water to boil and add sweet potato.  Boil until soft (approximately 15 minutes) but be careful not to overcook.
• Mash sweet potato roughly with a fork and place aside.  Ensure it is still a bit firm and not too mushy.
• Remove fish from the sauce and flake
• Add mashed sweet potato, onion, garlic, egg, coriander, salt and pepper and mix
• Shape the mixture into patties about 5cm in diameter and place into fridge for 30minutes
• Heat oil in a pan and fry fish cakes over medium heat.  Wait until they are browned and crisp before turning them to brown the opposite side.
• Remove from pan and place on some kitchen paper to drain the excess oil
• Serve with a crisp green salad

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