Tinned fish

Canned sardines are a cost-effective way to get more heart-healthy oily fish into your diet. Keep a can in the cupboard for a quick dinner or lunch. ■ Serves 1 ■ Prep 10 mins ■ No cook 1 large garlic

Try pickling once and you’ll be hooked, says Giovanna Ryan

Follow Clark’s recipes and combine these new ingredients with some of the cuisine’s staples, such as tomatoes, garlic and seafood. You’ll create dishes that do much more than simply uphold the Mediterranean’s reputation for good nutrition.

Easy ways to get more fish and seafood on your plate

Precooked grains and pulses are a storecupboard lifesaver during the week and are a great way to boost both your fibre and protein intake

I created this soup for my son, Tarek, who loves seafood above all else. There’s nothing quite like the flavour of the very freshest fish and shellfish cooked in a herbed broth; I use as many fresh, f