I make sandwiches with them , and put all kinds of things on there, lettuce, tomato, chese, sometimes. Othertimes its just the bread and the fish. Fills me up pretty well, and fast. A couple grams of vit. C in some juice, and a little fruit on the side. Today its strawberries from Poteet, Texas. Like a madman, I bought a whole case of 'em off a lady on the side of the road and now must gobble them up before they go bad. They're so good, way better than California strawberries, which I never would eat.