Prep time: 15 minutes
Cook time: 40 minutes
Total time: 55 minutes
Serves: 4

Ingredients

• 1 large leek, finely shredded
• 2 tblsp oil
• 100g Philadelphia Light with Garlic & Herbs
• 100g cooked peeled praws
• 8 sheets filo pastry
• 2 x 200g line-caught cod fillets, cut in half
• Fresh vegetables, to serve

Method

• Pre-heat the oven to 200 degrees C, gas mark 6.  Fry the leeks in a large pan with 1 tsp oil for 10 minutes until softened.  Take off heat and stir in Philly, prawns and a pinch of black pepper.
• Lay a sheet of pastry onto a large chopping board and brush with a little oil.  Top with another sheet of pastry and brush with oil again.  Place half of cod fillet in middle, then top with Philly mixture.
• Twist pastry round fish to make a parcel and place on a lightly oiled baking tray.  Repeat for other parcels.  Bake for 20-30 minutes or until golden.  Serve with steamed vegetables.

In association with Philadelphia: www.philadelphia.ie

Ingredients

• 4 x 140g skinless cod fillets
• 6 tbsp low fat (under 60 calories) natural yoghurt
• 3 tbsp sun-dried tomato pesto (1tsp)
• 3 tbsp chopped fresh parsley or dill

Method

1. Preheat the grill.  Mix the yoghurt, pesto and herbs.
2. Place the cod fillets in a shallow oven dish. Season and pour the sauce over the cod fillets.
3. Place under a hot grill or cover and microwave for 3 minutes on high.
4. Sprinkle the remaining parsley or dill over the dish.
5. Serve with lots of crunchy FREE salad and wholemeal pitta (30g)

Exam time is upon us again, and the nerves are starting to slowly creep in.   If someone close to you is sitting exams this June, you can help them out by ensuring they are getting good nutrition.   Research has shown that eating certain foods and maintaining a balanced diet can help improve concentration: so whilst it won't turn them into geniuses, it might just give students the edge they need to perform better in exams.

Follow these tips to ensure the students in your house are getting optimum c.

Make friends with fish

Eating two portions of oily fish, like tuna, mackerel and salmon every week is vital for the brain to function properly because they’re high in essential omega-3 acids.

A regular portion of fish in your diet has been proven to increase levels of concentration and intelligence – perfect for exam time.

Rise and shine

Although it’s tempting to spend an extra few minutes in bed before that maths exam, making yourself get up and eat breakfast is one of the best things you can do to give your brain a boost.

Cereals that are high in B vitamins do the trick, but best of all, poached eggs on toast will hit the spot since eggs are an excellent source of protein which is essential for optimising mental performance and alertness through the day..

Eat little and often

We’ve all had that sleepy feeling after a big meal.That’s because most of your body's oxygen is being used by your stomach and digestive system to digest the food you’ve eaten. So your brain is being denied much of the oxygen it needs to function effectively and stay mentally alert.By eating little and often you can combat the feeling and increase your brain power, as well as taking regular exercise.

Also, don’t skip meals, especially breakfast.Research suggests that students who have eaten a bowl of cereal on the morning of exams had gained better results than those that had skipped breakfast.

Increase your iron

Inadequate levels of iron are known to cause a drop in concentration and energy. In a study conducted by King’s College, London, those whose diets were high in iron had higher IQs and performed significantly better in cognitive assessments. If hour long sessions of revision are proving too much, try eating more lean red meat, eggs, fortified breakfast cereals and leafy green vegetables like spinach.

Your study time should then feel a lot more productive and you’ll be less likely to fall asleep in your actual exam when you’re planning that mammoth Shakespeare essay.

An apple a day

Five portions of fruit and veg a day as part of a good diet is important for lots of reasons. It can reduce the risk of heart attacks and developing cancer, and can help maintain a healthy weight. But if you’re studying at the moment, the best news is that it stops your brain cells getting damaged, meaning you can remember more of those complicated science formulas.

If you’re finding it hard to fit in at least five portions of fruit and veg a day, try substituting your fizzy lunchtime drink with a glass of orange juice or replacing crisps and biscuits after school with bananas or apples.

Calm your nerves

If pre-exam nerves are stopping you sleeping the night before the big day, try and introduce lighter foods like warm milk, turkey or lettuce to your evening meal. As well as stopping you getting so nervous, foods like this helps your body wind down in the evening and will stop you worrying about the next day’s paper.

Stay hydrated

Finally, drink plenty of water. For your brain to function at optimum level, it needs to be fully hydrated as it acts as a transport system, delivering nutrients to the brain and eliminating toxins. It is essential for concentration and mental alertness.

Exam time can be an incredibly stressful period, but if you’re finding yourself getting worked up and stressed, a few changes in your diet may make you feel a lot more relaxed and confident about the trials ahead. Good luck!