According to MIND the mental health charity, food and mood are intrinsically linked and low levels of vitamins, minerals and essential fatty acids can affect mental health, with some symptoms associated with particular nutritional deficiencies.

For example, links have been demonstrated between low levels of certain B-vitamins and symptoms of schizophrenia, low levels of the mineral zinc and eating disorders, and low levels of omega-3 oils and depression.

When people talk about Omega -3 oils it is usually mackerel and salmon that hog the limelight but another fish that is full of Omega-3, easy to obtain and economical is the trout.

Here is one of my favourite recipes, Baked Arabian Trout courtesy of Weight Watchers;

To serve 2 you will need:

2 trout fillets
1 teaspoon ground cumin
1 teaspoon ground coriander
a pinch of cayenne pepper
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh coriander
1 garlic clove, crushed
2 tablespoons low-fat plain yoghurt
juice of 2 limes
2 teaspoons olive oil
salt

1. Place the trout in a shallow, ovenproof dish

2. In a non-stick frying pan, dry-fry the cumin, coriander and pinch of cayenne over a low heat for 1 minute. Stir frequently. Allow to cool

3. Mix the spices with the herbs, garlic, yoghurt, lime juice and olive oil. season with a little salt and then spread over the trout.

4. Cover and leave to marinate for 30 minutes. preheat the oven to Gas mark 4/180 C/350F.

5. brush the fish with marinade again; cover with foil, transfer to the oven and bake for 25 minutes.

6. Serve the cooked fish with its cooking juices spooned over.

Enjoy!