Good afternoon. Welcome to today's webchat. We're joined in the studio by celebrity chef James Martin & Dr Ray Rice who will be talking about the health benefits of Omega 3 and why it's so important to include it in your diet.

Jennifer wants to know:

What are Omega 3 fatty acids and why do we need them in our daily diet?

Dr Ray Rice said:

Omega 3 fatty acids are the components from which oil and fats are built. There are a number of different fatty acids and Omega 3 is one type. What is important about Omega 3 is that it is one of 2 types of essential fatty acids. These are required by the body and we cannot make them for ourselves so they must be supplied in the food we eat. If we do not have enough or if the balance is wrong, then our health is adversely affected.

Peter wants to know:

What is the recommended amount of oily fish I should eat a week?

James Martin said:

At least 2 portions a week, one of which has to be oil rich fish, of which a portion is 140grams or 6 ounces.

Laura P wants to know:

"What is your favourite dish to cook"

James said:

Fresh mackerel at the moment is great simply grilled with an oatmeal crust and served with a rhubarb chutney.

Mike wants to know:

"When I was in Portugal on holiday last year I adored the sardines barbequed on the beach. And they were so cheap! I haven't been able to see them much in this country but once I managed to get some in a supermarket but I made a total mess of cooking them and it's put me off a bit. I think it's the smoky outside taste that I loved about them and that's not possible to re-create in cold wet England! Have you any ideas of how to cook them to make them tasty?"

James said:

Sardines are best prepared by removing the bone first. Place on a skewer, brush with olive oil and smoked paprika, of which there are 2 types, hot and sweet, either one will do. Sprinkle that on; stuff the cavity with fresh thyme and chuck on a barbeque. Squeeze with freshly cut lime to serve.

Carole wants to know:

Hi - I like salmon but always seem to cook it the same way - wrapped in foil and cooked in the oven. Can you suggest anything a bit more exciting?

James said:

There are several ways to cook salmon. Pan-fried, roasted, poached. Also a new way is with a layer of salt crust. Sea salt, mixed with egg white, placed over the fish and baked in the oven. Then remove the salt crust and eat the fish underneath.

Carole wants to know:

How do I make sure my 8 yr old son is getting enough Omega 3 acids? I buy capsules for him from the health shops - are these enough? He won't eat fish at all - in fact he just has to look at it and it makes him feel sick!

Dr Ray said:

If a child doesn't eat fish then the best way to ensure an intake of Omega 3s is either by use of supplements or use of the relatively new Omega 3 fortified foods, which are increasingly becoming available in supermarkets. It is now possible to get milk, yoghurt and eggs which have an enhanced level of Omega 3 and that would be better than nothing but I would prefer to see continued attempts to encourage consumption of oil rich fish in all children.

Linda Harrison wants to know:

I'm 3 months pregnant. Should I be eating more or less fish now that I have an unborn child?

Dr Ray said:

She should be eating more fish, as much as 3 or 4 times a week. The reason is that her child's brain, eyes and nervous system require quite large amounts of Omega 3 in order to be built normally. Fish and seafoods are the most desirable source of these Omega 3s because they come with other vitamins and minerals at the same time, all of which are required for a healthy pregnancy. If her diet does not provide enough Omega 3 for the baby, the baby will steal Omega 3 from mother's brain, possibly enhancing the risk that she will develop post natal depression.

We've got a question here from one of James' fans, Kim, who says:

Hi James. I was at the Spring Feast in York recently and had a fantastic time, your demos were great, thank you. I especially liked the banana ice cream as well as the halibut dish. Do you have any suggestions of recipes for using tinned mackerel? I am trying to eat more oily fish but don't always have time to prepare it or have access to it fresh. Thanks.

James said:

Tinned mackerel is easy to turn into pate with the addition of crème fraiche. Place this on toasts and serve with spiced chutney - makes a great snack as well as a meal.

Mands wants to know:

Out of the oily fishes, salmon, mackerel etc, which are the best?

Dr Ray said:

I don't think it's really possible to differentiate. They are all excellent sources of Omega 3 and vitamins and minerals, so it is a question of price, availability, seasons and personal preference.

Jeffrey wants to know:

I've heard that Omega 3 can help you with losing weight. Is this true?

Dr Ray said:

There is a small amount of evidence to support that idea but as yet we don't have enough to be sure.

Richard Fillis wants to know:

Can eating fish really help you avoid having heart disease?

Dr Ray said:

Yes, the studies that have been done show that if you eat oil rich fish at least twice a week, your risk of death from a heart attack is reduced by 20-30%.

Rosemary wants to know:

Hi. I was just watching some of the UKTVFood shows, and was wondering about Fish stock. Is it worth making your own and what is the best way to make it?

James said:

The best way to make Fish stock is to take the bones and place in a pot with some leek, carrot and onion, a few peppercorns and a bayleaf. Fill it full of cold water and bring to the boil, skim off the froth and simmer for 20 minutes - no more or it will become bitter. Drain off the bones, reduce the stock by half, and either use straight away or freeze in ice-cube trays. Just make sure that you don't pop them into your gin and tonic (as I have done in the past)!

Chrissie wants to know:

Does red snapper cook best grilled or poached? Is this a good source of Omega 3?

James said:

Red snapper is not a good source of Omega 3 as it is not an oil rich fish, but the best way to cook it is either pan-fried skin side down or grilled. Be careful when doing this as the fish will curl in the pan. To prevent this, slit the skin a few times prior to cooking. I wouldn't poach it.

Carole wants to know:

What is your favourite fish recipe?

James said:

Seared tuna I had in the Carribean, cooked by a great old lady by the side of the road outside her house, which was simply barbecued and served with a wedge of lime and some coriander pesto.

Lou Harris wants to know:

What does the term good fats mean?

Dr Ray said:

Fat that has a high proportion of monounsaturated and polyunsaturated fatty acids and a low proportion of saturated fatty acids, the opposite to butter or dripping.

Kate wants to know:

I only like cold salmon, so I steam it the day before and then have it cold with salad for lunch - is that as beneficial as eating salmon as soon as its cooked?

James said:

Whether you have it smoked, cooked or raw, you are still getting your one portion a week, which is the most important thing.

Donella Meadows wants to know:

I am not a lover of fish; can you suggest a recipe that will not taste so strongly of fish?

James said:

A simple fish curry, or Moroccan fish tagine are the best way. However, just a simple fishcake can be another.

Jane Briggs wants to know:

If you were going to make a memorable and impressive fish dish, what would you make?

James said:

I would put a pan-fried salmon with mussels and late summer vegetables like leeks, browncap mushrooms and fennel, cooked in a saffron and pernod cream sauce.

James said:

For further details on recipes and info, contact www.richinomega3.com. Thanks for joining us, speak to you again soon!