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How Eating Fish Can Help Manage Diabetes

A selection of food recommended for diabetes, including almonds, fish, eggs, fruit and broccoli

A selection of food recommended for diabetes, including almonds, fish, eggs, fruit and broccoli

The number of people in the United Kingdom who have diabetes is estimated to be more than 5 million, including up to 1 million who have yet to be diagnosed, according to the country’s leading diabetes charity. That equates to one in 16 people, or 6% of the population, says Diabetes UK.

There are two types of diabetes.

Type 1 is an autoimmune disease in which the body cannot produce insulin, a hormone which regulates blood sugar levels. Fewer than 10% of people with diabetes in the UK have type 1 diabetes. The main treatment for type 1 diabetes is insulin, delivered to the body either through injections or an insulin pump.

Type 2 diabetes is the most common type. Around 90% of people with diabetes in the UK have type 2. With type 2 the body either cannot produce sufficient amounts of insulin or what it makes doesn’t work properly (known as insulin resistance), causing high blood sugar levels. It is a lifelong condition. The main treatment is being more active and improving your diet.

Symptoms include feeling thirsty much of the time, needing to urinate more often and feeling tired, and type 2 diabetes can lead to having problems with your eyes, heart and nerves.

There is no cure for diabetes, so it’s essential for those who have type 1 or type 2 diabetes – or indeed those who could be prediabetic, who may have been advised by their GP that continuing with their lifestyle and diet will result in a diabetes diagnosis – to consciously regulate their blood sugar levels by monitoring their intake of carbohydrates. There are other compelling reasons to do this, since people with type 2 diabetes are twice as likely to have a heart attack or a stroke than those without diabetes, according to the US Centers for Disease Control and Prevention.

There are many ways those with diabetes can successfully alter their lifestyle and diet – the Diabetes UK website is an excellent source of advice – but placing fish as a staple of your diet will help, and needn’t break the bank.

“The key to managing diabetes is to reduce refined carbohydrates and high sugar foods and instead focus on good quality sources of protein, healthy fats and plenty of fibre,” says Emily Furniss, a registered nutritional therapist from Hertfordshire.

Critical to successful management of diabetes is maintaining your intake of protein, which keeps your muscles healthy.

Red and processed meats are linked to an increased risk of type 2 diabetes as well as heart problems and cancer, so it is better to find healthier sources of protein such as fish (especially fish that are high in omega-3 fatty acids, like mackerel, tuna, sardines and salmon), pulses and chicken. If you choose oily fish you are also helping protect your heart.

“Oily fish is a great source of lean protein, vitamin D and beneficial omega-3 fatty acids, all of which can help as part of a balanced diet to manage type 2 diabetes,” says Furniss. “Oily fish is high in omega-3 fatty acids known to be beneficial for heart health. Omega-3 fats help protect the cells that line blood vessels and reduce markers of inflammation.”

If you have diabetes, try to eat at least one portion of oily fish a week and one portion of white fish such as cod or haddock.

“When it comes to getting more oily fish into your diet think SMASH – salmon, mackerel, anchovies, sardines and herring,” says Furniss. “And don’t just think about fish for dinner. Research shows that eating a high-protein breakfast can help regulate blood sugar for the rest of the day, so smoked salmon and scrambled eggs for breakfast is a great way to start the day. Lunch is another easy opportunity to increase fish intake. Sardines and mackerel bring to life a simple salad and help regulate blood sugar to avoid a mid-afternoon energy slump.”

So what does this look like on a daily basis, or even a meal-by-meal basis? Let’s look at some meal options throughout the day.

Sugary breakfast cereals are a no-no for those with type 1 or type 2 diabetes, so savoury options become more important than they are to those without diabetes.

But this needn’t mean missing out on flavour. Quite the opposite.

A great, low-cost oily fish that makes a superlative start to the day is herring in the form of kippers – grilled or boiled in the bag and served with a knob of butter and wholegrain toast. If you want to push the boat out then add scrambled eggs, mushrooms and grilled tomatoes.

Another option is cauliflower kedgeree, which packs a protein punch thanks to the haddock and eggs at its heart. This twist on a historic Indian breakfast will swamp your tastebuds with spices and flavour.

Salmon is another strong contender for kicking the day off with a bang. As Furniss says, smoked salmon trimmings or flakes of cooked salmon fillet with scrambled or poached eggs, served on wholegrain toast, will surely put a spring in your step.

Some of us only want a quick bite at lunchtime, maybe on the move while doing other tasks. Others take lunch more seriously.

Whatever your attitude to the second meal of the day, there’s a fish option that will leave you feeling full without spiking your blood sugar levels and causing the all-too-common mid-afternoon dip.

If lunch simply means a sandwich to you, get active the night before and whip up a mix of sardines, tomato and olives (maybe with a chopped chilli thrown in); prawns, mayonnaise and chopped dill; or tuna and sweetcorn. Slap your mix between two slices of wholegrain bread, add some fresh salad and off you go.

Fish salads are a terrific option for lunchtime, especially in summer. Try chickpeas and tinned tuna, tuna Niçoise or Caesar salad with salmon instead of chicken. If you have leftover cooked veg or salad in the fridge, throw in some tinned tuna, sardines or hot smoked anchovies and Bob’s your uncle.

There is a wealth of filling and tasty dinner options for those with diabetes, ranging from stews to traybakes and simple wholemeal pasta recipes, all of which contain ample amounts of protein besides flavour in spades.

Mackerel is wonderful in the Jamaican classic mackerel rundown, a coconutty stew that’s easy to make. Another straightforward stew is mackerel with tomatoes – simply put the ingredients in a casserole dish and let your oven do the work.

Traybakes are another relatively easy solution for dinners, especially useful during the week when time might be at a premium.

All-in-one Asian salmon and broccoli traybake is a high-protein, low-carb dish packed with ginger and chilli. Ready in under an hour, it serves four and ticks all the boxes for flavour and nutrition.

Tray-baked salmon and vegetables is another excellent healthy option, and can be adapted for other fish fillets including haddock, coley and cod.

Grilling is a health-conscious cooking method at the heart of haddock with salsa verde, broccoli and bean mash, a two-step recipe that’s high in fibre and protein and low in carbs, salt and fat.

Baked fish and vegetables is a Mediterranean staple. Try baked sea bass fillets and roasted red peppers, which also works with salmon fillets, trout, sea bream and pretty much any white fish fillets.

If you’re cooking not just for yourself but for little ones too then you can’t go wrong with tomato and tuna pasta, which won’t break the bank and is ready in under half an hour.

If you have type 2 diabetes, replacing red and processed meat in your diet with fish, pulses, chicken, turkey and nuts is a no-brainer if you want to lead a healthy life. If you do choose to eat more fish, try to favour oily fish like mackerel, salmon, trout, tuna and sardines over white fish, but needless to say your palate will be the ultimate arbiter of what you consume.

Emily Furniss offers one-to-one clinical nutrition consultations online and in person. Visit

“I treat good fish and seafood as an investment in my own health”

Gordon Keen, 57, is a film and TV location manager. He lives in Glasgow with his wife Yuka, who is Japanese, and their daughter Misa. 

Gordon was diagnosed with type 1 diabetes in 1996.

How much more fish do you eat now compared to before your diabetes diagnosis?
“I’d say a multiple of what I ate pre-diabetes. I eat fish and/or seafood three times a week minimum nowadays.”

What kind of fish do you eat?
“Various oily fish – mackerel, sardines and so on – plus salmon, tuna, hake, haddock, cod, sea bass and sea bream. We also eat squid, occasionally octopus, lots of prawns and mussels plus clams and whelks.”

How do you or Yuka cook it?
“Anything from raw for sashimi/sushi. Fried and steamed and occasionally roasted.”

What do you eat with fish and seafood?
“It depends on the dishes. We eat a lot of Japanese food, so I’d say predominantly rice, which is mostly steamed. I do love fish and seafood tacos, though. We also make fish pie on occasion, so lots of mash.”

How do you feel eating fish and seafood benefits you?
“In terms of my blood sugar control it is a very stable source of protein and I calculate carbohydrates predominantly with what I have accompanying the fish, for example rice or potatoes.
“The health benefits in terms of beneficial oils and fatty acids are well known, but I find fish to be easier to digest than red meat.”

Good fish is expensive – is it worth it? If so, why?
“The health benefits make it worth it, and like meat you can buy cheaper cuts which work just as well in terms of your diet. I tend to treat good fish and seafood as an investment in my own health.”

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8 Tips For Encouraging Your Child To Eat Fish

A young boy eating homemade fish fingers and chips

In common with all good habits, healthy eating begins in the early years. But how do we instil an appetite for fish and seafood in children? Let’s take a look.

The first thing to consider is the fact there are many factors in why we are brought up eating certain foods and not others.

One is geography. Children reared on an island or at the coast will inevitably be exposed to fish and seafood from an early age – they may even have caught their own fish. Unless they have a family member who likes angling, youngsters raised inland are likely to only encounter a live fish when they’re on holiday by the seaside or on a school trip to an aquarium.

Economics are woven into the issue of geography too. Until the advent of online fishmongers like Fresh Fish Daily, the barrier of cost was traditionally highest for children raised further away from the source of fresh fish and seafood. 

Parents in coastal towns are more likely to have access to affordable, locally-caught fish and seafood than those in cities or towns many miles from the sea, whose busy lives often make visiting the fishmonger impractical. Open from early in the morning until late in the evening, the local supermarket becomes the only source of fish and seafood, most of which has travelled hundreds or even thousands of miles and spent so long in deep freeze it doesn’t qualify as fresh.

If you buy from Fresh Fish Daily, on the other hand, you receive fish and seafood that’s as fresh as it was when it was landed. But how do you make sure your child develops an appetite for fresh fish and seafood, and consequently consumes a whole heap of nutrients that will help their mind and body reach their full potential?


Whatever you do, don’t foist strong flavours on your child at the beginning. Remember when you were little and someone tried to get you to eat something that tasted alien to your young palate? Chances are you still have an aversion to it, whether it’s asparagus, beetroot or sardines.

White fish such as cod, haddock and halibut are a great place to start. Not only does the flesh look unthreatening, but the texture is easy for a child to chew and the flavour is mild. Save the monkfish curry for a few years down the line!

Instead of starting completely afresh, try putting small pieces of fish into your child’s favourite food, whether that’s an omelette, a slice of pizza or a pasta dish. 


Language is a powerful tool in parenting, and this is no less true than when introducing foods to children, whether fish, vegetables or anything else.

Make eating fish fun for your child by giving the fish a funny name, especially if your child is a pre-school age. Salmon might be “Pinky”, cod “Mighty White” and haddock “Happy Haddie”.


Children are no different from adults when it comes to food. Chances are they’re at least 20 years away from eating a shucked oyster, so start by cutting fish fillets into shapes that look fun, familiar and safe to eat – a simple fish outline, for example, or round like a burger.


Think about your child’s favourite savoury seasonings and sauces, and use these when you’re introducing your child to fish and seafood. These might include mayonnaise, tomato ketchup or pesto.

Also, pair small amounts of fish with your child’s favourite bread or wrap. Add a splash of their favourite sauce and you could be on to a winner!


Get your child to help you make meals with fish in them. 

Making homemade fish cakes, fish burgers, fish fingers and fish tacos is great for creating a bit of a mess before filling your tummy with the delicious results. Tell your child what a good cook they are and show them how tasty their food is – but don’t eat it all!

Getting your child to help you make food will kindle positive associations with fish and food in general, helping foster a healthy approach to eating that will hopefully be lifelong.


You might have a penchant for sole meunière or sashimi but you’ve been round the sun many more times than your child. Their palate is much less developed than yours, so always think about what food they like and how they like to eat it. Get it wrong at the beginning and you’ll only regret it! That said …


Persistence usually pays off. As with all aspects of parenting, you’ll likely need vast reserves of patience before your child starts demanding three fish meals a week – but you might get lucky!

If your child doesn’t take instantly to fish then don’t berate them or quit the project altogether. Tell them it’s OK to leave the fish you’ve given them, scoff it yourself and resolve to try again – maybe when it’s warmer outside or the child is a few months older. Try a different approach, or a different fish. The benefits of instilling an appetite for fish and seafood are so great that it’s worth giving every trick in the book a go.

You might feel frustrated if your child refuses to try fish, but don’t show them your disappointment. Lead by example and play the long game – it could take 10 or more attempts to get your child eating fish. Continue to show them how much you enjoy eating fish and seafood, even when they’re reluctant to follow suit. 

And when your child does come round to the delights of eating fish, don’t break out the bunting. Just as you shouldn’t show your frustration when they won’t eat fish, you shouldn’t throw a party when they change their mind. Stay neutral and keep your delight to yourself. 


Fish bones are an annoyance for adults, but they can be a choking hazard for children. Be mindful of the fish you try to tempt your child with, and stick to boneless fillets of fish like cod, haddock, halibut and salmon.

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How To Cook Fish In An Air Fryer

An air fryer on a kitchen worktop

An air fryer on a kitchen worktop

Ten years ago most of us had never heard of air fryers. Now, a reported three in 10 UK households have one. The likes of Gordon Ramsay and Oprah Winfrey sing the praises of their air fryers and Waitrose and Aldi are introducing air fryer cooking instructions to food packaging. While the surge in their popularity has arguably peaked, there’s no doubt the appliances have reached a wide audience.

Most devotees use their air fryers for simple, child-friendly foods such as sausages, chips and chicken portions, making midweek meals a straightforward affair. You put your food in the appliance, close the drawer, set the heat level and cooking time then walk away, returning only to plate up your meal. So far, so easy.

But what are the rules when it comes to cooking fish and seafood in an air fryer? And, if you’re one of the many millions who haven’t yet purchased an air fryer, what exactly are they and how do they work?


There are different kinds of air fryers but all use the same basic technology, which is similar to a convection oven. An air fryer is a small oven with a heating element – either on the top of the machine or in the base – and a fan that blasts the heat around the contents of the air fryer. 

Usually (but not always) you add a small amount of oil to the air fryer to help cook the food you’re putting in it and keep it moist, hence the name.

Air fryers are not limited to cooking savoury foods and can be used to bake cakes too.

The Dutch firm Philips brought out the first compact air fryer in 2010 but it was Oprah Winfrey who sparked their boom in popularity after she named it as one of her favourite kitchen appliances in 2016.


In common with all consumer goods, the capabilities of air fryers increase in parallel with the price.

At the budget end of the spectrum you’ll find simple machine such as the Salter EK4221 (around £50), which features one 4.5-litre basket for your food, a digital timer and seven functions.

If your pockets are deep and you’re unfazed by new technology then £200 will get you a Ninja Foodi AF400UK, which sports two 4.75-litre baskets (meaning you can cook two kinds of food simultaneously) and six functions (Air Fry, Max Crisp, Roast, Bake, Reheat and Dehydrate).

Besides price, key considerations when choosing an air fryer include the number of mouths you’re planning to feed, the amount of food you’re aiming to cook and the amount of storage space in your kitchen. They can also be heavy – the Ninja Foodi AF400UK weighs almost 9kg – which could be a factor if you have to stash it away every time you use it.

The Ninja Foodie AF400UK air fryer


There has been much discussion about whether using an air fryer can save you money, which is clearly an attractive prospect for householders given the cost of living. All manufacturers make claims about how much you can save by switching to an air fryer, and the appliances do consume less power than conventional ovens. So it’s easy to conclude that using an air fryer will help lower your bills. Alas, it’s not as simple as that.

Needless to say how much money (if any) an air fryer will save you depends on multiple factors, including how often you’re planning to use it, what you’re cooking, the efficiency of your conventional oven (if you have one) and the cost of your air fryer.

If you buy a top-end air fryer and use it infrequently to make chips for two people, for example, then it will take a long time to recoup your outlay. You would be better off purchasing a cheaper air fryer.

On the other hand, if you use an air fryer to feed a family of four several times a week then a smaller appliance won’t be suitable, so you will need a machine with a larger capacity. Two-drawer appliances can be found for significantly less than the cost of an Ninja Food AF400UK.

Another factor is what you’re cooking in the air fryer. Chips and vegetables don’t take long to cook, but a chicken, for example, will take a considerable amount of time to cook due to the lower wattage of the air fryer. If you have a good oven then there might be little difference in cost between cooking a chicken in it versus cooking the chicken in your air fryer, since the more powerful conventional oven will cook the chicken more quickly. 

A Salter EK4221 air fryer


If you’re planning to cook food you’d normally cook in a deep-fat fryer or shallow fry in a pan then the answer is yes, since air fryers use much less oil. Consequently you will consume less fat. 


If you end up cooking chips five times a week the health benefits of using an air fryer will quickly disappear!


But if you end up cooking chips five times a week because it’s convenient then the health benefits of using an air fryer will quickly disappear!



Fillets of equal size are the best option, since this will yield the most consistent cooking, but you can also cook fish wrapped in tinfoil.  

You can also cook fish cakes and fish fingers in an air fryer – especially important if you have young children.


If you’re cooking fillets which are frozen then defrost them overnight in the fridge, placing them on a wire tray over a colander.

Either brush the drawer of the air fryer with a little oil or use a cooking spray to lubricate the drawer.

Preheat the air fryer to 180-200C.

Place the fillets in a single layer, as evenly spaced as possible to allow the hot air to circulate and cook the fish consistently, and close the drawer.

The cooking time will depend on many things including the variety of fish, the thickness of the fillets and whether you’ve marinated or glazed the fillets. The best idea is to check the fish as it cooks, the same way you would if you were cooking them in the oven, a pan or under the grill. 

Halfway through, turn the fillets over to ensure they’re cooked evenly.

The chances are it will take a few attempts to nail your technique, but persevere and in no time you’ll be adept at cooking fish in an air fryer.

If you’re cooking fish wrapped in tinfoil, to ensure succulence and flavour simply add seasoning, herbs and citrus and cook them as you would under the grill.


An air fryer is simply another way to cook fish and seafood



Yes. Again, it will take a few attempts to hone your technique but, as long as the drawer of the air fryer is large enough to accommodate the number of whole fish with space between the fish, there’s no reason whatsoever why you can’t cook whole fish in an air fryer. As with fillets, make sure to flip the fish over halfway through cooking.


Battered fish fillets will simply stick to the drawer of the air fryer, so they’re a no-no. You can, however, cook breaded fillets in an air fryer – simply shake off as much excess as possible. If you’re in any doubt about the moisture level, hold the fillet under cold running water and start the breading process again. 

You can cook all types of fish in an air fryer – salmon, haddock, cod, sea bass, sea bream, monkfish, lemon sole, halibut, rainbow trout and many more. Remember to tread carefully and adjust the heat and cooking time according to the consistency of the fish’s flesh and the thickness of the portions.


If you believed some of the posts on YouTube, the answer would be yes. In reality, however, it’s a colossal faff and a waste of time – to prevent overcooking or burning you will have to constantly check the fish, which if left alone will dry out and become inedible. 

There’s one exception, however – see below.

One of the fundamental philosophies of Fresh Fish Daily is that the fish you eat should be as fresh as possible. If you wish to cook fish supplied by us in an air fryer then we recommend defrosting it as described above before cooking it.


The air fryer industry worldwide is worth more than £750m – and growing



Frozen fish fingers are smaller than fish portions and made of minced fish – usually cod or haddock. This means their texture is almost 100% consistent and the heat generated by the air fryer will penetrate them evenly. So yes, you can cook frozen fish fingers in an air fryer.


Add a little cooking spray to the drawer to prevent the fish fingers sticking to the surface. Place the fish fingers in a single layer and cook at 200C for 5 minutes, then turn the fish fingers over and cook for a further 5 minutes.

In this example, using an air fryer is clearly more economical than using the oven.


Provided your appliance has two drawers, you can cook fish and chips in an air fryer. The fish must only be breaded, not battered (see above).


Yes. They will take 5-8 minutes at 200-200C.


Most air fryer manufacturers bundle recipe books with their products and direct you to their preferred apps so you can look up recipes on your phone or tablet as you prepare your meal.

Reflecting the popularity of air fryers worldwide (the industry is worth more than £750m and growing), there are thousands of recipes on the internet. We recommend trusted sources such as the BBC Good Food website.


The key lesson we wish you to learn from this article is that an air fryer is simply another way to cook fish and seafood. The same principles apply to air-fried fish and seafood as sautéed, baked, poached or grilled fish and seafood. 

Just as you would when using conventional cooking methods, be mindful and respectful of the fish you’re cooking – its fat content, whether it’s flaky like cod or meaty like monkfish, whether it’s a thick fillet of halibut or a thin fillet of lemon sole. Seasoning and marinades that work with the fish using longstanding methods will work when using an air fryer. The goal – a delicious, life-affirming plate of food – remains the same.

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How To Eat Well Without Breaking The Bank

Let’s not beat about the bush – 2022 is shaping up to be a memorable year for all the wrong reasons.

Quite apart from the war in Ukraine, Covid-19 and the ongoing ups and downs in Westminster, British consumers cannot avoid dire warnings about the rising cost of living.

Inflation is at the highest rate in decades. Fuel prices remain stubbornly high. Household energy bills have ballooned, prompting widespread concern about the choice faced by low-income families – whether to heat or eat.

Whatever your perspective, unless you’re comfortably well-off it’s likely you’ll be looking at ways to minimise the damage to your personal finances without forsaking the good things in life, including a diet rich in fish and seafood – a diet proven to not only help protect your heart, lungs, skin and mental health but also strengthen your bones and joints.

While we would never discourage you from stocking your freezer with our exceptional produce, we do appreciate that the prices of certain species can push them beyond the realm of everyday consumption.

How else, then, can you maintain a healthy intake of omega-3 fatty acids, vitamins and minerals without spending a penny more than is necessary?

Here are five suggestions for keeping plenty of fish in your diet without smashing the piggy bank.


While a little strong for some, the flavour of smoked mackerel is manna from heaven to a lot of folk. Mackerel are an athletic species, constantly on the move in vast shoals hunting prawns and smaller fish. As a result the flesh is packed with energy, protein and omega-3 fatty acids, making mackerel a hit with sporty types or anyone looking to give their immune system a boost.

The mackerel fishing season is limited to two short periods to preserve stocks, so getting your hands on fresh specimens is harder than it is with other species. That’s why smoked mackerel fillets are a great substitute, bringing you all the nutritional benefits of fresh mackerel without the limited availability.

Smoked mackerel fillets come into their own at lunchtime or as a starter. Flake them into a leafy salad with croutons, blitz them with crème fraîche, parsley and lemon juice for a moreish pâté or simply warm them and savour with buttered toast and a drizzle of lemon juice.

If you like a little extra heat and texture we also offer these with a sprinkling of peppercorns.

BUY NOW Smoked Mackerel Fillets, Smoked and Peppered Mackerel Fillets (£4.95 per pair)   


Cod is a big old fish but its flesh is surprisingly tender, which perhaps explains its status as the No1 choice in the UK’s fish and chip shops. Steaks, which come with a portion of backbone, represent the most affordable route into enjoying cod, and are well suited to pan or oven roasting, shallow frying, poaching or steaming. Pretty much any method other than grilling, which is too brutal for the tender flesh.

Cod is terrific in mousses, fish cakes, croquettes, gratins, stews and, of course, fish pie. It’s also a good option for those looking to keep an eye on their waistline – at 0.6g fat per 100g raw cod, it’s one of the leanest choices available.

BUY NOW Cod Steaks (£12.26 per 500g)


Like the cod equivalent, salmon steaks come with a section of backbone and are the low-cost alternative to fillets – around £10 a kilo cheaper – without sacrificing any of the versatility.

The steaks can be sautéed and plated up with roasted potatoes and fennel, or poach them before chilling, flaking the flesh off and serving it with mayonnaise and oatcakes or rice cakes for a light lunch. Better still, bake them in the oven and either serve immediately with fragrant rice or let them cool and redeploy the flesh in burgers or fish cakes.

Luxury dining at a fraction of the cost – who can argue with that?

BUY NOW Salmon Steaks (£9.92 per 500g)


A big favourite with Fresh Fish Daily customers. Harder to source south of the border than its big cousin cod, haddock is the preferred choice of fish and chip shops in the north of England and Scotland.

Its dominance is easy to explain – the flesh is sweeter and less flaky than cod, high in protein and beneficial minerals, plus the fillets are more than £4 cheaper per kilo. As with salmon steaks and cod fillets, haddock fillets are a great choice for fish cakes, gratins, croquettes and fish pie. Speaking of which …

BUY NOW Haddock Fillets (£12.75 per 500g)


Fish pie is a joy to make and freezing individual portions is a terrific plan for you or any family members who relish the flavour and texture of fish pie but aren’t in a position to make a whole pie, whether for reasons of time, mobility or facilities. If you’ve got elderly neighbours, it’s a great idea to prepare individual portions which they can either eat within a couple of days or pop in the freezer and defrost at an appropriate time.

Our fish pie mix is a luxurious assortment of offcuts of salmon, peat-smoked haddock and yellowfin tuna with a smattering of cod. We think it’s a great starting point for any pie. Depending on what you’ve got to hand and what you like, you can add prawns, chopped hard-boiled eggs, capers, mustard, scallops, a dash of vermouth, chives, parsley, strong cheddar, parmesan or camembert …

Combine your choice of ingredients with a simple bechamel sauce, top it all off with a layer of mashed potato then bake in the oven and voilà, you have one of the wonders of the culinary world!

BUY NOW Fish Pie Mix (£9.70 per 500g)

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Pricing update

Fresh Fish Daily logo

Since we launched Fresh Fish Daily almost two years ago we have fought hard to keep our prices as low as possible.

In the intervening period we have had to withstand the combined effects of Covid-19 and the UK’s departure from the European Union, both of which have had complex and significant consequences for our business.

You don’t need a degree in economics to understand that restricting the labour market and limiting the areas in which British boats can fish will affect supplies and how they reach the consumer. Fuel increases push up transport costs. Fewer HGV drivers make the supply chain less reliable. The list goes on.

At Fresh Fish Daily we are 100% committed to supplying the best fish on a consistent basis; we stand by our promise of “exceptional fish and seafood – every time”. But it has become impossible to ignore the fact it is now both harder and materially more expensive to meet this pledge. We have therefore taken the difficult decision to apply individual increases to the price of certain products.

Before doing this we conducted analysis of our competitors in the UK and we are confident that the fish and seafood we sell remains the most competitively priced in the market. Put simply, we cannot be beaten on price or quality for fresh fish.

We hope you understand why we have chosen to increase some of our prices for the first time. We are deeply grateful for your custom and look forward to supplying you again in the near future.

George Baxter
Managing Director, Fresh Fish Daily

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Everything You Need to Know About … Lobster

Whole lobster on a stone background

Seafood aficionados will say lobster is a luxurious delicacy worth shelling out for. It’s undoubtedly classy and delicious but often confusing to those who aren’t au fait with the etiquette of how to cook and eat this crustacean. Lobster is still viewed as the ultimate in fine dining, and these days you can easily recreate the experience at home.


The common lobster or European lobster (Homarus gammarus) is a species of clawed lobster found all around the British Isles and Europe and a member of the same family as crab and crayfish.

Common lobster hide away in cracks and crevices in rocks 10-15m deep during the day, as smaller lobsters are prey for large fish such as cod, bass and rays. They come out at night to feed, scouring the seabed for marine worms, starfish, other crustaceans and dead fish.

Lobsters become fertile at around five years old, with breeding taking place at any time of the year. The female carries fertilised eggs on her underside for up to a year before they hatch. The larvae are free-swimming for the first stage of their life before taking the same form as the adults and moving to the seabed. Although females carry around 100,000 eggs, only a tiny proportion reach the adult stage.

Growing more than 60cm in length, the common lobster has a segmented body with eight legs, long antenna and prominent eyes. The two claws of the lobster are large and powerful, capable of causing significant damage to humans. The claws are not symmetrical but differ slightly as one is a crushing claw to hold prey and the other a cutting claw.


Lobster on a stone background

The common lobster is blue with a paler underside, sometimes black and speckled with lighter colours. What does it taste like? Lobster has a strong, sweet taste with luxurious meat in the first pair of claws, abdomen and tail.

Native lobsters are caught off the coast of the UK, usually from June to September. Our lobsters are caught in creels in the north-east Atlantic.

Synonymous with fine dining, this is a highly valued commercial catch. Despite heavy fishing, the IUCN (International Union for the Conservation of Nature) currently classes the common lobster as a species of Least Concern with a stable population trend.

There are a number of voluntary measures in place to maintain lobster numbers, including minimum size limits, rules to always return berried (egg carrying) lobsters and a system where notches are cut into the tail of female lobsters at peak breeding age and agreeing not to keep these lobsters until the notches have grown out. The IUCN status of this species suggests that these measures are effective at maintaining lobster numbers.


The classic dish is lobster thermidor – creamy and cheesy with hot mustard overtones


In The River Cottage Fish Book (A&C Black, 2007) Hugh Fearnley-Whittingstall and Nick Fisher say: “Catching lobster is, relative to other forms of fishing, unusually ecologically friendly. Lobster pots do little damage to the seabed, as they are lifted and dropped, and they target lobsters and crabs quite specifically, so that any bycatch can be released unharmed. More importantly, the target stock itself can be responsibly managed: mature females can be returned alive, along with undersized specimens of both sexes.”

The European lobster found in the cold waters of England, Scotland and Ireland (often referred to as a native lobster) is considered the best quality.


Like other shellfish, lobster provide protein, vitamins and minerals, the meat is low in fat and a great source of the omega-3 fatty acids, which help protect against thyroid disease, depression and anaemia. Lobsters are also a great source of selenium.

Per 100g boiled lobster
Energy 103kcal
Fat 1.6g (of which saturated fat 0.2g)
Protein 22.1g

Rich in vitamin B12, vitamin E, copper, iodine, phosphorus and selenium


Our creel-caught lobsters are sold live and should be cooked fresh as soon after delivery as possible.

How to cook lobster is the first question asked by anyone who hasn’t prepared the crustacean at home before. Our advice is to stun the lobster by putting it in a bag in the freezer (at least -10C) for two hours, then plunging it into a pan of boiling water. Under no circumstances should the lobster be added to boiling water before stunning first in the freezer for the correct amount of time.

To extract the meat from a cooked lobster, if you want to know how to prepare it to add to a dish, lay the cooked lobster on a board and twist off the claws. Break them into sections using lobster crackers or a good, solid nutcracker, then pull out the meat. The skill here is in keeping the tail meat in one piece.

Then twist off the legs, flatten them with the back of a knife and tease out the flesh using a pick or the end of a teaspoon.

For the body, split the lobster in half along its length and separate the two halves. Remove and discard the stomach sac, gills and intestinal thread. You may want to keep the liver (tomalley) – it’s considered a delicacy by some. Any coral-coloured roe can be put aside to use in a concentrated lobster butter. The empty shells can be used to make stock, to use as a base for bisque or bouillabaisse.


Keep it simple and serve lobster either hot with melted butter or cold with lemon mayonnaise


What to serve with lobster? For some, the sweet, mild taste of lobster flesh really doesn’t need any enhancement. The best advice is to keep it simple and serve lobster either hot with melted butter or cold with lemon mayonnaise. On the side serve a tossed green salad, chips, boiled or baked potatoes along with grilled corn on the cob.

Remember, cooking times should be minimal to keep the meat soft and delicate.

The subtle taste of pasta and risotto complements lobster well. Think about ravioli or tortellini stuffed with lobster, or a very sophisticated mac and cheese.

The classic dish is lobster thermidor – creamy and cheesy with hot mustard overtones, you can serve it with raw fennel, green beans or sugar snap peas dressed in garlic.

In Fish and Shellfish (BBC Books, 2014), Rick Stein has a number of lobster recipes, including one for cod and lobster chowder: “Remove the meat from the cooked lobster. Crush two water biscuits to very fine crumbs with a rolling pin. Then mix with the tomalley (liver), other soft material from the lobster head and butter; or blend everything to a paste in a small food processor.

“Heat butter in a medium-sized pan, add salt pork or rindless streaky bacon and fry over a medium heat until lightly golden. Add onion and cook gently until softened. Stir in flour and cook for one minute.

“Gradually stir in milk, then potatoes and a bay leaf, and simmer for 10 minutes. Add the cod and simmer for four-five minutes. Lift the fish out of the milk, break the flesh into large flakes with a wooden spoon and return to the soup. Stir in the water biscuit paste, lobster meat and cream and simmer for one minute. Season with cayenne pepper, salt and black pepper.

“To serve, coarsely crush two water biscuits and sprinkle them over the soup with chopped parsley.”


It’s OK to get your hands messy – just put your napkin on and get stuck in


Meanwhile, in F Marian McNeill’s The Scots Kitchen (1929), she offers a recipe for lobster haut gout: “Pick the firm meat from a parboiled lobster or two and take also the inside, if not thin and watery. Season highly with white pepper, cayenne, pounded mace, cloves, nutmeg and salt. Take a little well-flavoured gravy – for example, the jelly of roast veal – a few tiny bits of butter, a spoonful of soy or walnut catsup, or of any favourite flavoured vinegar, and a spoonful of red wine. Stew the cut lobster in this sauce for a few minutes.”

A good tail recipe will serve the meat with lemon, butter, garlic, parsley, Dijon mustard and a pinch of chilli powder.

How to eat cooked lobster is a common question. Ideally you want to have a pair of pliers – called a cracker – to break into the lobster, and a spiked pick called a lobster fork to get all the meat from inside the knuckle. It’s OK to get your hands messy, just put your napkin on and get stuck in.


As we already mentioned, lobster thermidor recipe is a classic – sweet lobster meat and creamy, buttery sauces served with a herby butter made with shallot, tarragon, parsley and spices.

You might prefer a more modern take and try grilled lobster tails with lemon and herb butter.

Alternatively, look for a bisque or chowder recipe or serve the lobster cold with homemade mayonnaise, béarnaise or hollandaise sauce for dipping.

If you really want to push the boat out, go for barbecued surf and turf, pairing lobster with a T-bone steak.

Other recipes to look out for:


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Everything You Need to Know About … Oysters

Oysters conjure an image of decadence and luxury but if you love seafood, don’t wait for high days and holidays to savour the taste of this sustainable and highly nutritious mollusc. No longer the preserve of high-end restaurants, oysters are easy to prepare at home for a regular treat.


The oyster (Ostreidae) is a saltwater bivalve mollusc that’s a pretty incredible feat of nature. It eats algae and other food particles that are usually drawn to the gills and can filter up to six litres of water per hour. With eyes all over its body to help evade predators, the oyster hides in its shell when sensing danger. It sounds like a myth from a fairy tale but every oyster is capable of making at least one pearl in its lifespan.

There are about 200 species of oyster around the world, though only a handful end up on our tables. Many species change their gender at some point and while some may only switch genders once or twice, this process can be repeated multiple times.

Most oysters are irregular in shape with oval shells, which are usually white-grey on the outside and white inside. They are 62-64mm long and weigh about 50g.

The hermaphrodite bivalves produce tiny, free-floating larvae, which attach to firm surfaces such as shells and rocks in salty waters after two to four weeks. This is when they take the form of tiny oysters and start to grow, reaching marketable size at about three years old.


The growing period requires constant supervision, because as the oyster grows it needs more space and a larger area is required for the bed. It also has to be protected from natural predators, from skate and winkles to crabs, starfish and seabirds.

Thanks to modern aquaculture, cultivated stock is not in short supply and it’s of excellent quality that you can buy online. The bonus is that oyster farms don’t have a negative impact on the environment as there’s little waste.

First time shellfish eaters are sometimes unsure about what oysters taste like. With plump and springy flesh, oysters have a salty, creamy taste. The rule of thumb has always been that native oysters should be eaten in season, which means months containing the letter ‘r’ – September to April – though Pacific or rock oysters are available all year round.

These days, a plate of oysters equates to luxury but it wasn’t always that way. In the 19th century, Charles Dickens wrote that “poverty and oysters always seem to go together. The poorer the place, the greater the call there is”.


The Romans grew young seed oysters in beds in estuaries and sheltered bays before transporting them to wealthy Romans living far from the sea


The Ancient Britons regarded shellfish as subsistence food, only to be scavenged when meat wasn’t available. It was thanks to the invading Romans that oysters were cultivated and nurtured. They grew young seed oysters in beds in estuaries and sheltered bays before transporting them to wealthy Romans living far from the sea.

In her characteristic wise and witty prose, celebrated American food writer MFK Fisher pays tribute to the delicate and enigmatic shellfish in Consider the Oyster (Duell, Sloan and Pearce, 1941). She reminisces about eating them in 1940s California, dining on the shellfish from willow baskets in Dijon in winter and downing them with a Ramoz gin fizz in New Orleans. She remarks: “Often the place and the time help make a certain food what it becomes.”


Native or European oysters breed naturally in British waters and are generally considered the best. They’re sweet, dense and clean with a mineral-like aftertaste, available when there is an ‘r’ in the month. These include Fresh Fish Daily’s Atlantic oysters, harvested in the north-east Atlantic and possessing a fresh, salty taste and firm texture.

Pacific or rock oysters are bigger than native species with a more ridged shell and are available all year round.


Rich in zinc, vitamin B12 and copper, oysters are also a good source of iron, vitamin D and iodine, which means they deliver a potent hit of protein and minerals.

Containing nearly 50 times the amount of zinc and eight times the amount of iron that is found in chicken, oysters pack a nutritional punch. As well as processing the carbohydrates, fat and protein we eat, they help to produce the all-important red blood cells that carry oxygen around the body. Oysters are also a good source of omega-3, helping to protect the heart.

Of course, oysters also have a reputation for being an aphrodisiac – maybe it’s all due to those high quantities of zinc.

Per 100g raw oysters
Energy 65kcal
Fat 1.3g (of which saturated fat 0.2g)
Protein 10.8g
Rich in vitamin B12, vitamin D, copper, iodine, iron and zinc


First things first: always buy fresh oysters live, with the shells closed. They should feel heavy as they’ll be full of water. To test if the oyster is alive, prick the cilia, which should instantly retract.

The key to a good oyster is freshness. It should smell of the seashore – imagine the scent when the tide is rolling out over seaweed-covered rocks. It should be full in the shell, with a firm texture and brimming with the natural juice that is its life blood, not just sea water.

The heel of the oyster, in the deep part of the shell, should be a creamy or ivory colour. And the frill should be moist and pulsating. The oyster should always look bright. If the shell isn’t firmly closed, it should do so immediately when tapped.

Most of our oysters in the UK are eaten raw and in The River Cottage Fish Book (A&C Black, 2007) Hugh Fearnley-Whittingstall waxes lyrical about the shellfish: “The oyster is perhaps the only item on the seafood menu for which, almost wherever you are in the world, the default setting for its preparation and consumption is raw, live, unadorned, straight from the shell. Sure, a squeeze of lemon is nice, and other embellishments – Tabasco, shallot vinegar, black pepper – are favoured by some enthusiasts, but an oyster with nothing but the briny juices of its own shell is by no means incomplete.”


Oysters are best served chilled and the classic way to present them is on a bed of ice. A dozen per person is a good portion


Larousse Gastronomique (Hamlyn, 2009) firmly agrees: “Oysters are nearly always eaten live and raw, plainly dressed with lemon and accompanied by bread and butter, or with a vinegar dressing containing shallots and pepper.

“They can also be cooked and used in hot and cold dishes. Oysters can be poached, then chilled and served with various sauces, sometimes in barquettes; they can be browned in the oven in their shells or served with artichoke hearts or in croustades.

“Oysters can also be cooked on skewers, made into fritters, croquettes, soups and consommes, and used as a garnish in fish recipes.”

For something more traditional, F Marian McNeill’s offering in The Scots Kitchen (1929) is oysters stewed in their own juice, Scots fashion. Her recommendation is to use the largest oysters you can get.

“Wash them clean through their own juice; lay them close together in a frying pan; sprinkle them with a little salt. Do not put one above another.

“Make them a fine brown on both sides. If one pan is not sufficient, do off more. When they are all done, pour some of their liquor into the pan, mixing it with any that may be left from their cooking. Let it boil for a minute or two. Pour it over the oysters and serve very hot.”

The big question for many first-time oyster eaters is how to open them. To shuck or open an oyster, hold it in a folded tea towel and lever it open with a short-bladed, pointed knife. Position the hinge of the oyster towards you and cup the deeper side of the shell in the palm of your hand. Once the shell gives a little, prise the two sides apart and use the knife to slice through the oyster’s adductor muscles attached to the shell.


Like any meat, oysters should be chewed. This releases the full flavour, and the juice from the shell will complete the experience


Oysters are best served chilled and the classic way to present them is on a bed of ice. A dozen per person is a good portion.

You can cook oysters and many believe this intensifies the creaminess of the flesh. If you’re looking for ideas on how to cook the shellfish, try recipes that barbecue them in their shells until they pop open, grill them or cook them in a soup or risotto.

The all-important question is how to eat oysters. Oyster flesh has a wonderful texture and, like any piece of meat, should be chewed. This also releases the full flavour, and the juice from the shell wlll complete the experience.

Some people are wary of oysters because of the risk of food poisoning. Elderly people, pregnant women, very young children and anyone with a weakened immune system should avoid eating raw or lightly cooked shellfish to reduce their risk of getting food poisoning.


The joy of oysters is that minimum cooking is required. It takes less than half an hour to prepare and serve an Asian-style broth, for example, like our Chinese oyster soup. It’s a similar time to have sophisticated oysters a la Boston on the table, served with gruyere and crunchy breadcrumbs.

All the taste is in the shellfish and they really only need minimal additions, otherwise you’re missing out on that fantastic salty flavour.

Oyster recipes to look out for:


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Everything You Need to Know About … Salmon

Whole salmon on a stone background

You’d be forgiven for thinking that there’s nothing left to learn about the most popular fish sold in the UK, but there’s much more to this mighty creature than meets the eye. It’s time to train the spotlight on an all-rounder that can be served up as a simple supper or an elegant show-stopper.


Salmon is actually the name used for various species of fish. When we talk about salmon in the UK, we’re usually referring to Atlantic salmon (Salmo salar).

A migratory fish that mainly lives in the sea but spawns in fresh water, the salmon is a fish with a complex life cycle. While some populations live their entire lives in inland waters, most leave the river where they were born, going out to sea to feed and grow. At sea, Atlantic salmon feed voraciously on smaller species of fish and when they mature they return to their natal freshwater habitat to spawn.

Hugh Fearnley-Whittingstall describes salmon as “epic survivors” in The River Cottage Fish Book (A&C Black, 2007) because of the journey they make upstream to the tributaries where they were born to reproduce.

“How a salmon manages to navigate across an open ocean to the same estuary mouth that it left several years before is still a mystery,” he writes. “It’s widely believed that they possess some incredibly accurate receptors that can sense tiny differences in the earth’s magnetic field, and perhaps also in water quality, and that they use these as a homing device. But the honest truth is, nobody really knows.”



Salmon fillets on a slate background

The adult Atlantic salmon averages about 4.5kg in weight and 75cm in length. It has a silvery-blue back with scattered black markings that turn orange when spawning, while the sides and abdomen are golden coloured.

Fish stocks in the wild have dropped significantly over the years but thanks to a rise in aquaculture, salmon is available all year round and at an affordable price.

With pink, fatty, highly nourishing flesh, it’s no surprise this is the most popular fish to eat in the UK. It can be cooked fresh, smoked or eaten raw.

Salmon is an oily fish, mostly due to its high percentage of good saturated fats. It’s well to remember that the higher the fat content of the fish, the more powerful the taste. And living in cold water increases that fat content. Salmon is a full-flavoured fish with colourful flesh, ranging from orange to dark red and it has a delicate, sweet flavour.

In the Middle Ages salmon were cooked in stock, potted, braised, served in ragouts, pâtés or soups, or salted.


The most common cuts of salmon are fillets, which are taken from a boned side and cut lengthwise, parallel to the bone. Salmon tail fillets, as the name suggests, come from the end of the fish and are regarded as premium cuts.

Salmon steaks are cut perpendicular to the spine, cutting through the bone. Some people find the bone adds to the flavour, while another advantage of steaks is the typically lower price of them compared to fillets.

Best of all, though, is whole salmon, which is perfect if you’re cooking for a large group or simply wish to indulge in a piece of culinary theatre.


Salmon is not only fresh and delicious, but it’s also packed with healthy nutrients and is low in calories. A great source of lean protein, vitamins, minerals and antioxidants, salmon is also filled with omega-3 fatty acids, which are essential for a healthy heart, brain and joints.

Per 100g raw salmon
Energy 180kcal
Fat 11g (of which saturated fat 1.9g)
Protein 20.2g
Rich in omega-3 fatty acids, vitamin B12, vitamin B6, niacin, phosphorus and selenium


Salmon fillets are delicious prepared in a variety of ways including grilling, poaching, pan-frying and baking, and can even be eaten raw as sashimi or sushi.

Salmon is extremely versatile and when it comes to how to cook salmon fillets there are endless options. When cooking salmon fillets, there is no need to remove the skin as this helps to hold the flesh together while cooking. The fish can be cooked using a range of different methods, but many believe the best way to cook salmon fillets is either pan-frying or roasting in the oven (en papillote or drizzled in olive oil) at about 180C.


In the Middle Ages salmon were cooked in stock, potted, braised, served in ragouts, pâtés or soups, or salted  


Fillets take no more than five to 10 minutes to cook, depending on the thickness. Pieces of fillet tend to be relatively thick and this makes them robust enough to move around and turn over halfway through cooking. The skin also comes off easily, so if you cook pieces with the skin on, you can lift it off when the fish is cooked before serving of you wish. Once cooked the fish will feels springy and the flesh should be flaky.

Marinading fillets before cooking is a good way to infuse the fish with extra flavour. Try lemon or herbs such as dill, parsley, rosemary or garlic. You might prefer Asian influences with ginger, chilli, soy sauce or a teriyaki marinade.

If you want to impress, try preparing salmon en croute, wrapping the fish in puff pastry and serving the golden baked parcel on the table, ready to cut into slices.

two salmon steaks on a bed of chives


You can pan fry, bake or grill salmon steaks. Pan-frying is often the best way to cook salmon steaks – it’s quick and easy and only takes 10 minutes.

If you’d like to find out how to cook salmon steaks, try taking a tip from F Marian McNeill in The Scots Kitchen (1929).

Her recipe for Mrs Macleod’s salmon steaks uses salmon, flour, salt, pepper, cayenne, thick cream, anchovy essence and dry sherry.

“Cut two nice-sized steaks in half lengthwise and dip in seasoned flour, to which should be added a dusting of cayenne pepper. Lay them in a well-buttered flat fire-proof dish. Mix two tablespoons of thick cream with a teaspoonful of anchovy essence. Add pinches of salt and pepper and a tablespoon of dry sherry. Pour the mixture over the steaks and bake in a moderate oven for about 25 minutes. Serve in the dish.”

Larousse Gastronomique (Hamlyn, 2009) recommends poaching to get the best out of steaks: “Place some salmon steaks four centimetres thick in enough court-bouillon or fish fulmer to cover them. Bring to the boil, simmer for five minutes then remove from the heat and drain. Serve the steaks topped with pats of butter flavoured with lemon, parsley, chives or tarragon. Alternatively, dress with melted clarified butter flavoured with lemon, maitre d’hotel butter or beurre blanc.”   

One of the easiest ways to cook salmon, whether fillets or steaks, is in a baking dish in the oven, just remember to add a little oil to stop it sticking to the dish. Alternatively, steam your salmon by putting it inside a steamer, or wrap it in foil or paper, then steam or bake it.

Whole salmon on a stone background


According to Delia Smith, the best way to cook whole salmon is wrapped in buttered foil in the oven. In her Complete Cookery Course (BBC Books, 1989) she writes: “If you are serving it cold, it can stay in the foil to cool and the skin can be taken off just before serving. A whole salmon can feed an entire party.”

If you’re looking for the wow factor, impress guests by serving a whole fish at the table.

Whole salmon can be roasted, barbecued or baked in a salt crust but really the best way to cook a whole salmon is poaching. Ideally you want to have a fish kettle when cooking a whole fish, but you can use a roasting tray covered tightly with foil if you don’t have one. To enhance the flavour, add fennel, star anise, bay leaf or seaweed to the water.

Use this method too if you want to learn how to cook a whole salmon for a buffet. It couldn’t be easier. You can, in fact, do it in advance for a stress-free option.

For a richer flavour, roast whole salmon, either in the oven or on a barbecue. Stuff the fish with lemon and herbs and wrap it tightly in foil, then bake for 20 minutes at 180C. To check it’s cooked, pierce the deepest part of the fish for 10 seconds then lay the skewer on the back of your hand – it should be warm to the touch.


There is no shortage of options if you’re looking for salmon recipes.

Do you want healthy salmon recipes? Then look for simple fillet dishes, salads or fish cakes for a pleasing and nutritious seafood supper.

In Fish and Shellfish (BBC Books, 2014), Rick Stein has a delicious recipe for grilled miso salmon with rice noodles, spring onions and beansprouts. He suggests salmon steaks, best grilled medium rare.

“Mix together red miso paste, balsamic vinegar, soy sauce, hot smoked paprika and water for the miso glaze and use to paint the fish steaks. Place the steaks on an oiled grilling tray. Turn on the grill.

“Heat oil in a wok and stir fry garlic, ginger, spring onions and chilli for a couple of minutes, then add the noodles, beansprouts and coriander.

“Grill the fish steaks for about five minutes, turning once. Stir fish sauce into the stir-fried vegetables, then arrange on plates and top with the fish to serve.”

If you have a family to feed, salmon is the perfect ingredient for a hearty fish pie or look for baked recipes and serve with new potatoes and steamed seasonal vegetables. A good tip is that you’ll want an oven on a low heat if you want to learn how to bake salmon at its best.

Easy salmon fillet recipes can be on the table in less than 30 minutes. Try steaming fillets with couscous or noodles, wrapped in tinfoil or baking paper, along with spring onions, herbs and sun-dried tomatoes for a fast and tasty dinner.

Other salmon recipes to try:


Pleasing whole salmon recipes either poach, roast or barbecue the fish to maximise its flavour. Try stuffing a whole fish with lemon and herbs and roasting it on a bed of fennel and potatoes.

Even the most basic of chefs can turn out an impressive centerpiece of a whole cooked salmon for a get together. If you don’t want to try anything too technical, look out for simple whole salmon recipes.

Wrap the fish in foil and cook slowly in the oven if you have a large number of people and want to spend the minimum of time in the kitchen. Whole salmon cooking time is around 50 to 60 minutes, depending on the size of the fish. That leaves plenty of time to prep vegetables and side dishes.

Other whole salmon recipes to try:

  • Spiced roast side of salmon
  • Roasted salmon
  • Poached salmon with dill and avocado


Now you understand the different cuts of fish and the best ways to cook them, you might want to learn how to fillet a whole salmon.

You’ll need a sharp, flexible knife and a pair of kitchen pliers. Lift the fin behind the gill and cut at an angle towards the head. Stop when you get to the back bone. Twist the knife back towards yourself and in big sweeping motions cut with the knife. Then flip the fish over and repeat.

To trim the fillets, use a large, sharp cook’s knife and square them off. Take the belly flap off but don’t throw it away – it can be frozen and you can use it for fish cakes.

Turn the fish and cut through to remove the bones. Then pin bone, using the kitchen pliers. Run your fingers along the flesh to check for any last bones and cut into the sizes of fillets you need.

… Or leave it to the experts

Our fresh whole salmon are farmed in approved fisheries in the north and north-west of Scotland. We believe in only the highest standards of aquaculture to product the best fish. We are slightly biased but our advice is to avoid cheap whole salmon as it’s unlikely to have been bred to these specifications, which means fish lacking in quality and flavour. If you’re looking to buy whole salmon, we think you really want the best.



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Everything You Need to Know About … Rainbow Trout

A whole rainbow trout on a board with herbs and assorted accompaniments

Affordable, sustainable and super-fresh, rainbow trout is also handily plate-sized. If that’s not enough, its versatility will win you over. No wonder this all-rounder makes its way on to so many menus.


A real beauty of a fish, with a silvery body and purple, pink and blue streaks down its sides, the rainbow trout lives up to its name.

Rainbow trout (Oncorhynchus mykiss) isn’t actually native to the UK, originating from the northern Pacific, but the fish has been introduced to many countries, including ours, and is widely farmed. Such is its popularity, the only continent rainbow trout hasn’t been introduced to is Antarctica.

Trout is a species of salmonid, which explains its similarities in appearance and taste to salmon. A predatory fish, it feeds on insect larvae, small fish and flying insects, such as mayflies and damselflies. Its name actually comes from the Greek “troktes”, meaning voracious.

These gloriously coloured fish are extremely common across Britain due to their ability to adapt to still water. In fact, rainbow trout can also migrate to sea, returning to spawn in freshwater.


Trout fillet on a wooden chopping board

The average size of a rainbow trout is between 500g and 2kg, though they can grow up to 14kg. They reach up to 70cm in length and their average lifespan is four to six years.

The fish prepare to breed between January and April. The males darken in colour and develop a hook on the lower jaw and a vivid orange mark on the gills, extending down the flanks. Rainbow trout struggle to breed naturally in Britain because our water is too cold, so most are artificially bred. That’s why it’s always good to know where your rainbow trout came from and that it has been farmed responsibly. Ours are supplied by Belhaven Trout Company of East Lothian.

Rainbow trout are readily available, making the fish a sustainable year-round buy.

With a mild, delicate, nut-like flavour, the flesh of rainbow trout is tender, flaky and soft and coloured either white, pink or orange. Once the meat is cooked, it has a delicate flake and the colour pales.

A whole rainbow trout on a board with herbs and assorted accompaniments


Look out for rainbow trout fillet and whole rainbow trout.

Fillets are cut from the head to the tail, away from the ribs, while whole rainbow trout are prized by many chefs as cooking on the bone helps the keep the flesh moist and locks in flavour.


Rainbow trout is a healthy option if you’re looking to follow a well-balanced diet. The facts speak for themselves – packed with omega-3 fatty acids to protect against brain and cardiovascular diseases such as Alzheimer’s, and the risk of heart attacks or strokes, the fish is also bursting with vitamins B3, 6 and 12 to encourage healthy bones, muscle development and boost energy levels. Rainbow trout is a good-quality lean protein that also includes iron and selenium, helping to strengthen the immune system. If you like the taste of rainbow trout, enjoy as much as you like of that delicate, nut-like flavour.

Per 100g raw rainbow trout
Energy 127kcal
Fat 5.3g (of which saturated fat 1.12g)
Protein 19.9g
Rich in vitamin B12, vitamin D, niacin, phosphorus, iron and selenium


With its slightly nutty, sweet flavour and tender flesh, rainbow trout is a real treat and couldn’t be simpler to cook. For the best recipe, look out for bigger fish for the tastiest flesh.

You can bake, grill or pan fry rainbow trout to make the most of those delicate flavours.


A predatory fish, rainbow trout feeds on insect larvae, small fish and flying insects such as mayflies and damselflies


As Hugh Fearnley-Whittingstall and Nick Fisher offer in The River Cottage Fish Book (A&C Black, 2007): “Plate-sized rainbows are easy to cook by any of the obvious methods: baked in foil with butter, a splash of wine and a few herbs; fried to get the skin crispy; or barbecued. Bigger rainbows smoke and cure beautifully too.”

The best way to cook whole rainbow trout is to sprinkle it with olive oil and wrap it in foil with garlic, lemon juice and herbs, then bake it in the oven. It’s also easy to barbecue or grill a whole fish.

When cooking rainbow trout, cut the thickest part of the fish a couple of times on each side. This will help the heat to penetrate the flesh for more uniform cooking.

When it comes to cooking rainbow trout fillets, choose between pan-frying, poaching, steaming, grilling or cooking en papillote. Steaming is often suggested as the best way to cook rainbow trout fillets as it brings out the full flavour of the fish while retaining the moisture. For this method, you might like to serve the fish with Asian-style vegetables and spices.

To make sure the fish is cooked to perfection, push a knife into the thickest part of the flesh. If the fish is cooked through, the knife will come out hot to the touch and the flesh will turn opaque and have a slight resistance when prodded.

Another method for cooking rainbow trout is to make ceviche. You’ll find the oily flesh and wonderfully subtle flavours of the fish work particularly well with acidic marinades. Just make sure the fish is very fresh.


You might want to think about pairing rainbow trout with strong, salty meats such as bacon and chorizo


Now you know how to cook rainbow trout fillets and whole fish, what should you serve with them? Lemons, limes and tomatoes are a great match as the acidity cuts through the oiliness of the fish. Other options to try are horseradish sauce and capers or Japanese flavours including shiso, sesame and wasabi. When it comes to herbs, think about dill and parsley, while samphire, new potatoes and asparagus are delicious vegetable side accompaniments.

You might also want to think about pairing rainbow trout with strong, salty meats such as bacon and chorizo. And consider emphasising the nutty taste of the fish with almonds – think trout amandine or trout meunière amandine.


Keep recipes simple to make an easy but impressive supper. It only takes a few minutes to cook the fish, giving you plenty of time to think about what to serve with rainbow trout, from horseradish or any sauce with a kick, to new potatoes and watercress.

There are plenty of rainbow trout recipes to choose from. In Delia Smith’s Complete Cookery Course (BBC Books, 1989), she suggests: “Put some parsley, lemon slices, a bay leaf, peppercorns, onion rings and a few herbs in poaching water, along with a glass of white wine. When cooked, drain the fish and serve with parsley butter.

“Alternatively they can be fried, dipped first in flour, and with a few capers and lemon juice or white wine added to the pan at the end.”

Meanwhile Larousse Gastronomique (Hamlyn, 2009) offers a classic pan-fried recipe for trout with almonds.

“Clean and dry four 250g trout. Season with salt and pepper and dust with flour. Melt 50g butter in a large oval frying pan and brown the trout on both sides, then lower the heat and cook for 10-12 minutes, turning once.

“Brown 75g flaked almonds in a dry frying pan or in the oven and add to the trout. Drain the cooked trout and arrange on a serving dish. Sprinkle with 2 tablespoons lemon juice and some chopped parsley. Keep warm. Add 20g butter and 1 tablespoon vinegar to the frying pan, heat, then pour over the trout with the almonds.”

Also look out for any baked fillet recipe, steamed in foil, if you want to learn how to cook fillets in the oven.

Rainbow trout fillet recipes to look out for include:

  • Roast rainbow trout with new potatoes and herb butter
  • Rainbow trout with horseradish yoghurt and balsamic beets
  • Soy baked rainbow trout
  • Roasted rainbow trout

While whole recipes for rainbow trout worth trying are:


Here at Fresh Fish Daily we sell whole rainbow trout and rainbow trout fillets. If you’d like to learn how to fillet a rainbow trout and expand your skills in the kitchen, it’s easy to learn.

First, make sure your knife is sharp, then start by making a big cut behind the gill and then turn in around 90 degrees. You’ll feel the spine or the backbones under your blade and can continue to cut along those bones until you’re an inch or so from the tail.

Pick up the filleted flesh and pull it up and over, laying the skin side down flat on the work surface. Now make a little cut by the tail and then slide the knife along the skin towards the end of the fillet, separating the skin from the meat. This leaves you a boneless, skinless piece of trout. Just flip the trout over and repeat the process on the other side.


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Everything You Need to Know About … Sea Bream

Whole sea bream on a slate background

Often under-rated, sea bream is a more recent addition to restaurant menus and our dinner tables at home. If you’re new to sea bream then there’s much to look forward to – the juicy white flesh is a delight and it takes just a few minutes and a handful of simple ingredients to rustle up a mouthwatering dish.


Sea bream are a group of compact, medium-sized fish known as Sparidae.

The bulk of the sea bream sold in the UK comes from Mediterranean farmed gilthead bream (Sparus aurata). Here at Fresh Fish Daily, our sea bream are farmed in the eastern Mediterranean.

Gilthead bream are named after the little gold bar on their forehead. With a metallic sheen and chunky profile, the gilthead bream is a beauty of a fish.


Sea bream start life as males and change sex at about three years of age


The ancient Greeks and Romans liked sea bream cooked with seasoned sauces and accompanied by fruits.

Gilthead bream are predatory coastal fish found in estuaries and bays, growing to lengths of 70cm, and can live for as long as 11 years. They are most often found in coastal areas but have been caught at depths of up to 150m. Spawning occurs between November and December. Solitary fish, they eat worms and crustaceans as well as smaller fish and have impressive teeth when you see them up close.

Interestingly, these fish start life as males and change sex at about three years of age.

With dense, juicy white flesh, sea bream are usually sold whole or in fillets. With a satisfying meaty texture, a clean taste and a delicate flavour they’re a good choice whether you’re cooking fillets or opt to try a whole fish. Cooked on a barbecue, grilled or baked in salt, the list of possibilities is endless with a fish as good as this.


Whole sea bream on a slate background


Sea bream fillets are portions taken from behind the head to the tail.

Whole sea bream include the bone for extra flavour.


Sea bream is a healthy option, being low in calories and rich in B vitamins. A medium-sized portion will give you the recommended daily amount of vitamins and minerals to enhance the immune system and protect against heart disease and cancer.

Per 100g raw sea bream
Energy 172kcal
Fat 11.1g (of which saturated fat 2.5g)
Protein 16g

Rich in vitamin B6, vitamin B12, niacin and phosphorus


Either whole or filleted, sea bream can be baked, pan fried, grilled, steamed or roasted.

A good rule of thumb – as with all fish – is not to overcook sea bream. In fact, it’s always better to undercook sea bream than let it spend too long in the pan or the oven. Cook at a higher heat, up to 250C, otherwise it’s likely to poach in its own juices.

If you want to know how to cook sea bream fillets, think about pan frying or grilling, with herbs and spices to complement the fish. Cooking sea bream fillets only takes a few minutes on each side and they’re ready to eat.

The versatility of this often underrated fish means there are endless options of how to serve it. Some might say the best way to cook whole sea bream is wrapped in tinfoil and baked in the oven, while the best way to cook sea bream fillets is fried quickly in the pan.

Stuff the fish with lemon and herbs for a simple, no-fuss approach to cooking whole sea bream or try making salt-baked fish if you’re looking for the best way to cook whole sea bream.

sea bream fillets on a slate background

Sea bream is at its best served with lighter, subtler flavours, and with any Mediterranean or Asian flavours. It makes a sound choice for lunch or a light supper.

Herbs and vegetables are also a good match for the sweet, moist flesh. Think about a light creamy sauce, such as lemon butter sauce, for the perfect accompaniment for a whole fish.

To make the most of the flavour of this low-calorie fish, try steaming whole sea bream or fillets with ginger and citrus then serve it with rice.

In The River Cottage Fish Book (A&C Black, 2007), authors Hugh Fearnley-Whittingstall and Nick Fisher wax lyrical about the versatility of the fish: “All in all, the bream is pretty much an exemplar of all you could possibly want from an eating fish: firm and dense, fully flavoured, holding its moisture without getting soft or wet, and offering just a hint of meaty oiliness to make it rich and moreish.

“You can do just about anything with it, including making sushi and sashimi or baking a whole large one in a saltdough crust. But doing very little often produces the best results of all, and fried, baked or barbecued whole bream, with just a few herbs and a little garlic for some contact flavouring, is very hard to beat.”

We sell whole sea bream as well as fillets, but if you’d to find out how to fillet sea bream yourself at home, it’s a good skill to learn.

Use kitchen scissors to cut off the fins, then use a fish scaler or the back of a knife to descale the fish. Remove the head with a sharp knife and discard, then divide the fish into fillets by slicing along the backbone from head to tail and removing the fillet. Turn the fish over and do the same on the other side, separating the flesh from the bone. Use tweezers to remove any pin bones from the fillets and slide the knife between the skin and the flesh.


Sea bream is at its best served with lighter, subtler flavours, and with any Mediterranean or Asian flavours


To the uninitiated, there is sometimes confusion over whether to choose sea bream or sea bass in recipes. The two fish are quite different – sea bream has meaty white flakes while sea bass is much more delicate in texture. Though, it’s fair to say, when it comes down to sea bream vs sea bass, both are packed with flavour.

Think about how you want to eat the fish and what you’d like to serve it with, then the decision is pretty much made for you. If you like sea bass it’s guaranteed you will also be a fan of sea bream.


Sea bream is a popular fish around the world, seamlessly matching a spectrum of flavours. From whole-baked sea bream with lemon and bay leaves and baked sea bream with rosemary and garlic to baked sea bream with chillies, garlic and thyme, there’s something for everyone.

Healthy sea bream recipes to try include olives and tomatoes for a Mediterranean theme. Use olive oil for pan frying if you’re following sea bream fillet recipes, or bake Greek style with lemon and garlic or with garlic and chilli if you’d like to try whole sea bream recipes.

Alternatively, think of the light, delicate flavours of Asian cooking to balance the fish.

In Fish and Shellfish (BBC Books, 2014), Rick Stein has a recipe for chargrilled butterflied sea bream that he picked up in Indonesia.

Using whole sea bream, he opens them up and presses firmly along the backbone to make the fish completely flat.

“For the marinade, put shallots, garlic, chilli, ginger, galangal, turmeric, tamarind water and salt into a mini food processor and blend to a smooth paste.

“Tip into a small bowl and stir in two tablespoons of vegetable oil. Paint some of the marinade over both sides of each fish and leave for at least 10 minutes. Stir another two tablespoons of oil into the remaining marinade. Preheat the grill to hot.

“If you have one, place the fish in a lightly oiled wire fish grill: this makes turning easier. Otherwise, simply place the fish on the oiled bars of a barbecue or the rack of the grill pan, skin side up. Cook for four minutes on each side, basting regularly with the leftover marinade, until slightly charred and cooked through. Serve straight away with sambal matah.”

Popular sea bream recipes to look out for:

  • Teriyaki sea bream with noodles
  • Tandoori spiced sea bream
  • Baked sea bream with tomatoes and coriander
  • Baked sea bream with garlic and chilli
  • Whole sea bream with chilli and lemongrass
  • Steamed sea bream with soy, ginger and spring onions
  • Whole sea bream en papillote
  • Fillets of sea bream with vegetable julienne
  • Sea bream stuffed with fennel