Omega-3 fatty acids are important to eye health, especially in Macular Degeneration. All fish and shellfish contain omega-3s but higher concentrations are found in oily varieties of fish such as salmon, mackerel, anchovies, trout, herring, sardines, and to a lesser degree tuna. Eat fish or seafood 2-3 times per week, either fresh, frozen or tinned.

Serves 2

150g potatoes, peeled and diced

200g tinned salmon, drained

Sea salt and freshly ground black pepper

1 bunch parsley, washed and chopped

2 tbsp fresh parmesan cheese, grated

1 cup breadcrumbs

1 cup flour

2 eggs, lightly beaten

2tbsp light olive oil

From a cold water start, boil the potatoes until tender. Drain and mash. Mix the salmon, potato, a pinch of salt/pepper and half the parsley until combined. Mould the fish mix into round cakes.

Mix together the breadcrumbs, parmesan and remaining parsley. Roll the fish cakes in the flour, dip in the beaten egg and then roll in the breadcrumb mix.

Heat the oil in the dry pan and bring to a medium heat. Gently dry the fish cakes for 4 minutes on each side or until golden brown. Remove and rest on absorbent paper before serving. Serve with watercress lightly coated in quality extra virgin olive oil.