Avocado mash with oily fish - only 225 calories (serves 2)

A healthy, filling choice for a lunchtime snack, delicious with pumpernickel bread

1. 1

   Carefully choose a ripe, but not over-ripe avocado.

2. 2

   The test is to feel the flesh just move under light pressure when you squeeze.

3. 3

   Wash the avocado, dry it and lay it on its side on a non-slip chopping board.

4. 4

   Take a sharp vegetable knife.

5. 5

   Run the blade all around from the top where the stork was, to the bottom and back up to the top.

6. 6

   Now twist each half in opposite directions and you will find that the pit is sitting in one half.

7. 7

   Carefully put the tip of the blade into the pit and twist to yank the pit out.

8. 8

   Dispose of the pit.

9. 9

   Cut each half of the avocado in half again.

10. 10

    Slide the blade between the skin and the flesh as if you were skinning a fish.

11. 11

    You will find that the peel comes away easily, leaving the green and yellow flesh intact.

12. 12

    If the flesh looks a grey colour, the avocado is probably a bit over-ripe.

13. 13

    Repeat with the other three sections.

14. 14

    Mash on a plate.

15. 15

    Season with a little lime juice and black pepper if you wish.

16. 16

    Open a can of your preferred fish.

17. 17

    Place neatly on top of the avocado for attractive presentation.

18. 18

    Choose your own salad or other toppings.

19. 19

    Enjoy!