Fresh mackerel is an excellent source of omega three fatty acids helping to reduce inflammation and help prevent certain chronic diseases such as heart disease, alzheimers and arthritis in adults and improve cognitive and behavioral function in children. In fact, omega three fatty acids are so important in the development of healthy brain cells that infants who do not get enough from their mothers during pregnancy are at risk for developing vision and nerve problems.

Supplements of omega three fatty acids are now widely available but nothing beats obtaining the nutrients we need directly from their natural sources so forget the tinned stuff and try a bit of fresh mackerel this month.

If you are a little squeamish about the thought of filleting a whole fish yourself simply ask your local fishmonger to do it for you. (Alternatively, if you have inquisitive children why not buy the fish whole (just ask the fishmonger to gut it and clean it for you) then let your children have a really good look at it first. I did exactly this at the weekend with my two boys (aged 6 and 4) and they were absolutely fascinated to get a first hand, close up look at it's gills, eyes, fins and beautiful silver scales). Then pan fry the fillets (1 - 2 per child) for 2 - 3 minutes on each side in a little olive oil and serve with new potatoes that have been cooked, sliced and pan fried on each side for a few minutes until crispy. Serve immediately with a dollop of tomato ketchup on the side and a spoonful of baked beans and I guarantee even the fussiest of little eaters will come back asking for more!

For a slightly more grown up version of this supper serve the pan fried fillets with whole baby new potatoes, fresh peas or green beans and home-made gooseberry sauce. The tartness of the sauce against the oiliness of the fish is superb and of course gooseberries are also in season now too.

To make the sauce simply melt 15 grams of butter in a medium sized sauce pan and add 225g (8 oz) of fresh gooseberries that have been topped and tailed. Cover tightly and cook over a low heat, shaking the pan occasionally, until the gooseberries are tender

How to Get Really Fresh Mackerel

Buy it from a fishmonger or market instead of a supermarket as supermarkets often freeze the fish first then sell it as ‛fresh' once it has defrosted.

Do the fresh test. Look for firm-feeling fish (fresh mackerel won't droop if held horizontally by the head) with a shiny body and bright eyes.

Ask the fishmonger to gut it for you and keep it cold until you get home.

Oily fish doesn't keep as well white fish so eat on the day of purchase.