ALMONDS, they don't sound terribly exciting, but 50g of California almonds contains the same amount of protein as 50g of beef.

They contain no cholesterol and are packed with fibre, calcium and vitamin E as well as potassium and magnesium, which help control high blood pressure, and are rich in copper, zinc, iron and folic acid.

There's as much fibre in 20-25 almonds as in an apple or an orange. Fish is a popular Good Friday dish, so here's a recipe for tomorrow to tempt the tastebuds and boost the body.

Skate with California almonds and capers

Ingredients

Four wings of skate, skinned

450ml fish stock or milk

salt and pepper

50g butter

50g flaked California almonds

1tbs white wine vinegar

1 tbs capers, drained

1tbs chopped parsley

Method

ARRANGE the skate in a large ovenproof dish or roasting tin, add the stock and sprinkle with seasoning. Cover with foil and put in a preheated oven at 180C/350F/Gas Mark 4 for 20-25 minutes until cooked. Remove from the dish, drain thoroughly on a fish slice, place on warmed serving plates and keep warm. Heat the butter in a frying pan, add the California almonds and cook slowly until golden brown. Add the remaining ingredients, pour over the fish and serve immediately.