A simple guide to fish cookery
A simple guide to the fish caught in British waters and how to prepare and cook it. If you are unsure, always ask your fishmonger to prepare your fish for you.
Oily fish
Includes: Herrings, mackerel, salmon, sardines, sea bass, sea bream, trout.
How to cook: Grill, barbecue or bake whole or as fillets.
Try some simple herby salmon fillets:
Stir together 2 tablespoons of olive oil, 1/4 teaspoon salt, 1/4 teaspoon pepper, 2 teaspoons crushed garlic, and 1/4 teaspoon each of Thyme, parsley, oregano and basil (or an Italian herb seasoning blend) and rub it all over the salmon.
Add a slice of lemon on top. Lay on an ovenproof dish and bake for 10-15 mins (4 mins per 1cm of thickness in the centre of the fillet) at 180C/160C fan/gas 4.
Flat fish
Includes: brill, dabs, dover sole, flounder, halibut. lemon sole, plaice, turbot.
How to cook: Bake or fry as fillets, goujon rolls or steaks.
Try simple lemon sole:
Ask Nick to trim the sole ready for pan frying.
Gently slash the flesh about 5mm deep, diagonally over the fish. Season with salt and pepper, rub with butter, grate lemon zest over the top and squeeze over some juice.
Place in the oven to bake for 8–10 minutes at 200C/180C fan/gas 6 until the flesh comes away from the bone easily by the head.
Round fish
Includes: Cod, gunard, haddock, hake, ling, monkfish, pollock, swordfish, tuna, whiting.
How to cook: Grill, bake, fry or could be used in a curry.
Try simple red Thai curry cod:
Season cod fillet with salt and paper, pan fry in oil for about 2 minutes each side, and set aside. Add another tbsp of oil and 1 tbsp of red Thai curry paste and fry for a minute over a medium heat to release the flavours. Add a can of coconut milk and bring to a simmer. Taste and if too sweet, add some fish sauce, and if too sour, add a little brown sugar. Add the fish back in and simmer for 3-5 minutes until cooked through.
Shellfish
Includes: Scallops, prawns, oysters, mussels, crab, lobster, langoustine, clams.
How to cook: Steam or lightly poach, stir fry, grill or BBQ.
Try simple garlic prawns:
Heat the 1 tbsp olive oil and 50g butter in a pan. Add the uncooked prawns (in or out of their shells) and 2 crushed garlic cloves and stir well.
Stir-fry for about about 4–5 minutes until the prawns are pink and cooked through. Season with salt and black pepper and serve with crusty bread.
Cooking fish doesn’t have to be intimidating, and with a little practice, you’ll soon be serving up delicious, healthy meals that celebrate the variety of seafood found in British waters. Remember, your fishmonger is always there to help with advice on preparation and cooking – so don’t be afraid to ask questions or try something new.