A very simple to prepare family dinner. Oily fish such as salmon, herring (kippers), sardines, mackerel and trout contain omega-3 essential fatty acids and also vit D, which is normally made by the body when exposed to sunlight.
Try to include oily fish in your diet 1-2 times per week. Salmon is lovely served hot or cold. If you can afford wild salmon, treat yourself when in season, next best is farmed organic.