Author: FreshFishDaily

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Everything You Need to Know About … Smoked Kippers

two kippers on a board with shallots, herbs and seasoning

If you think kippers are just something your grandparents used to eat, think again. Sales are on the rise – all thanks to the nutritional benefits and new-found love of this seriously smoky fish.

WHAT ARE KIPPERS?

We’ve all heard of kippers but not everyone is sure exactly what they are.

A kipper is a whole herring that has been sliced in half from head to tail, gutted, salted or pickled, then smoked. It’s this process that is known as kippering, one which gives us the expression “on tenterhooks”.

Of course, fish have been smoked and salted for centuries, but it wasn’t until the mid 19th century that kippering became popular in the United Kingdom. It’s the oiliness of the herring that makes it perfect for smoking.

At one time the quintessential breakfast of the Victorians and Edwardians, kippers were also enjoyed at high tea and supper time. The smoked fish were popular right up until the 1970s and the rise of fast food, when the pungent smell of smoked fish fell out of favour.

Our grandparents were on to something – this oily fish has numerous health benefits and it’s also low in price. Add in the complex flavours created by the smoking process and there’s a lot to love about this humble smoked fish.

CLICK HERE TO BUY WHOLE SMOKED KIPPERS

two kippers on a board with shallots, herbs and seasoning

Herring is a species of slab-sided northern fish belonging to the family Clupeidae (order Clupeiformes). There are close to 200 species of herring but only a few are caught for food, including the Atlantic herring (Clupea harengus). With a small head and distinctive silver colouring, they are slightly blue at the top of their body and paler underneath, growing to between 30cm and 38cm in length.

One of the most abundant species of fish in the world, herring eat tiny organisms such as copepods, pteropods and other planktonic crustaceans, as well as fish larvae.

They travel in vast schools, providing food for larger predators such as cod, salmon and tuna.

That’s good news when it comes to sustainability as herring is on the Marine Conservation Society’s list of fish to eat. A resilient fish that swims in vast shoals with no bycatch, herring comes mainly from the North Sea and Norwegian waters.

Here at Fresh Fish Daily, our kippers are landed in the north-east Atlantic Ocean and supplied by the Port of Lancaster Smokehouse.

The best kippers are pale copper in colour and have delicate flesh, smoky and sweet tasting, that pulls away easily from the bone when cooked.

Kippers are quick and easy to cook, whether from chilled or frozen, or alternatively boiled in the bag.

WHAT’S AVAILABLE?

Our whole Smoked kippers are herring that have been split and then smoked over a blend of hardwoods. They’re free from additives and dye, and are prepared with the central bone in place.

Kipper fillets have fewer bones and are cut from below the head to just above the tail.

ARE KIPPERS GOOD FOR YOU?

When it comes to nutrition, this smoked fish is a winner – low in calories, high in protein and packed with omega-3 fatty acids, which are important for good health. Kippers are also a rich source of vitamin D to help teeth and bones grow stronger and reduce the risk of some health conditions.

Per 100g grilled kippers
Energy 245kcal
Fat 17.6g (of which saturated fat 3.74g)
Protein 21.7g
Rich in omega fatty acids, vitamins D and B12, niacin, riboflavin

HOW DO YOU COOK AND SERVE KIPPERS?

Keep it simple is the advice in The River Cottage Fish Book by Hugh Fearnley-Whittingstall and Nick Fisher (A&C Black, 2007) when it comes to how to cook kippers.

“Whether on or off the bone, a good kipper needs only to be grilled as it is, fried in a little butter or poached in a little milk. The only necessary accompaniments are toast (brown) and eggs (poached or scrambled).”

Sometimes people new to eating kippers don’t just ask how do you cook the fish but if it needs to be cooked at all. It does, but the good news is it doesn’t take long. There are plenty of options for how to cook fresh kippers, though bear in mind that what suits you best might come down to taste as well as smell.

Kippers can be baked, fried or cooked in a tall jug of boiling water. Traditionally, kippers were generally grilled then served with a knob of butter. Alternatively, if you prefer to boil in the bag, let them simmer gently for about five minutes.

 

When it comes to nutrition, this smoked fish is a winner – low in calories, high in protein and packed with omega-3 fatty acids

 

Here is the important thing to remember when it comes to cooking kippers: grilling not only concentrates the flavour, it also strengthens the smell of the fish.

To poach, place the kippers in a large frying pan of boiled water, remove from the heat and after five minutes drain and serve. Some people prefer to place boiling water in a heatproof jug, add the kippers head down and leave them to warm for 10 minutes.

If you want to know how to cook kippers in the oven, it couldn’t be easier. Butter the kippers lightly and wrap them in foil, cooking in the centre of the oven for eight to 10 minutes.

If you’re in a hurry, and want to know how to cook kippers in a microwave, cut off the head and tail and cook for one and a half to two minutes, serving with fresh brown bread and butter.

There’s no best way to cook kippers, it really is a case of whatever suits you best. Whatever you choose, you’ll be rewarded with that wonderful taste of wood smoke blended with the delicate fish flesh.

 

There’s no best way to cook kippers. It really is a case of whatever suits you best

 

When it comes to how to eat kippers and what to eat with them, you are spoiled for choice. If you fancy kippers for breakfast, serve them with scrambled or poached eggs. For lunch, mix them with spinach, bacon and new potatoes for a warm salad or serve with mash if you prefer something more traditional.

The small bones can be eaten but if you prefer not to, eat from the tail to the head, gently pulling forkfuls away to leave the bones behind.

KIPPER RECIPES

The versatility of kippers means you might prefer to look for recipes depending on what time of day you fancy eating the smoked fish. For breakfast? Think about kippers on toast or kippers and eggs. There’s also kedgeree, with a kick of mild curry powder, mushrooms and rice.

Blend the flesh from the kippers with soft cheese, a spring onion, lemon, dill and cucumber to make kipper pâté for lunch, and serve with toast. Or use kippers as a base for a creamy, warming soup such as Cullen skink.

Flake the soft flesh of the kippers and mix with couscous for a warming supper, or think about kipper rarebit, stirring flakes of fish through a bechamel sauce and serving with a poached egg.

 

Grilling not only concentrates the flavour, it also strengthens the smell of the fish

 

Again in The River Cottage Fish Book, the authors have a recipe for kipper carbonara, a fresh take on the classic pasta dish with salty and sweet fish.

“Cook pasta until al dente. Cut the kipper flesh off the skin and remove any pin bones. Slice the flesh into small strips. Fry gently in butter in a small pan for a couple of minutes, until cooked through.

“Put egg yolks and cream into a bowl, season (going easy on the salt because of the kippers) and whisk together.

“Drain the pasta and return to the still-hot pan. Add the egg and cream mixture and kipper lardons and quickly toss everything together using two forks. The eggy cream should be cooked – and slightly thickened – by the heat of the pasta and the pan. If it looks a bit runny, you can put it back on the hob for just a minute, but don’t overdo it. The finished sauce should coat the pasta strands like silky custard – not scrambled egg.

“Serve straight away and pass the pepper mill round.”

Meanwhile, in The Scots Kitchen (1929) F Marian McNeill has a recipe for a tasty snack of traditional Scottish kipper creams.

“Remove the skin and bone from a plump kipper and rub the flesh through a sieve. Add two egg yolks, pepper, little or no salt (if the fish is highly cured), two tablespoons of thick cream or white sauce, and the well-beaten white of one egg. Mix well and turn into little paper cases. Bake in a moderate oven to a light golden brown. Sprinkle with finely chopped parsley and serve on fish paper, or turn on to small round oatcakes made hot and crisp in the oven and buttered.”

Look for these kipper recipes to try:

  • Kedgeree with kippers
  • Kipper couscous
  • Grilled kippers
  • Kippers with eggs
  • Kipper pâté
  • Scrambled eggs and kippers on toast

CLICK HERE TO BUY WHOLE SMOKED KIPPERS

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Everything You Need to Know About … Lemon Sole

Whole lemon sole on a stone background

Once you’ve tried lemon sole you’ll wonder why you don’t eat it more often. Delicately flavoured, this succulent fish is a treat for the tastebuds. The good news is that it’s best when cooked simply, which means minimal effort in the kitchen and more time at the table for a meal to remember.

WHAT IS LEMON SOLE?

First up, don’t be fooled by the name. This fish doesn’t taste of lemon and isn’t even a sole – it’s a member of the plaice family and actually more closely related to dab or flounder than Dover sole.

Like most flatfish, lemon sole (Microstomus kitt) has a rather unusual look: a right-eyed fish with a small head and mouth, and smooth, slimy skin with a pearlescent shine. They are usually shades of reddish brown, with a tinge of pink and orange, pink and green flecks and a white underside. The lemon sole has an orange patch behind its pectoral fin.

The fish is widely found throughout the British Isles and northern Europe, feeding on marine worms, prawns, crabs and shellfish. This demersal species prefers a mixed seabed, with small stones and sand. They tend to keep to coastal areas and live at depths of 20-220m. Lemon sole travel to shallower waters to spawn during spring and migrate further out as they mature. The larvae start out similar to those of round fish, but eventually develop their flatfish traits.

The breeding season is from April to August and fully grown lemon sole, at four to five years, reach up to a maximum of 60cm in length.

CLICK HERE TO BUY WHOLE LEMON SOLE
CLICK HERE TO BUY LEMON SOLE FILLETS

Whole lemon sole on a stone background

Lemon sole has delicate, sweet white flesh and is best cooked simply, either grilled or fried, and served with a light sauce.

It’s thought the lemon part of the name comes from the French “limande”, which was used to refer to most flatfish, though the shape of the fish is also similar to a lemon.

As it is often picked up as bycatch by trawl nets looking for turbot, brill and monkfish, there are fewer quota restrictions on lemon sole. Current fishing pressure isn’t too heavy and they’re a good choice, as long as they’re caught on static gear or a seine net. Net-caught lemon sole is more sustainable than trawl caught.

Originally a favourite fish in ancient Rome, lemon sole was preserved and made into pâté or soup, stewed and roasted. During the reign of French king Louis XIV it became a royal dish with fillets made into elaborate dishes, with one created by the Marquise de Pompadour.

WHAT’S AVAILABLE?

Look out for lemon sole fillets and whole lemon sole.

Lemon sole fillets are cut from the head to tail of larger fish, while whole lemon sole can be eaten off the bone.

IS LEMON SOLE GOOD FOR YOU?

Rich in protein, vitamin B, phosphorous and iodine, lemon sole is an excellent source of protein and low in fat and saturated fat. It’s ideal for anyone keeping an eye on cholesterol levels and is packed with B12, needed for healthy blood, and B3 for good skin.

Per 100g raw lemon sole
Energy 73kcal
Fat 0.7g (of which saturated fat 0.16g)
Protein 16.7g
Rich in vitamin B12, niacin, phosphorus and selenium.

lemon sole fillets on a slate background

HOW DO YOU COOK LEMON SOLE?

With its distinctive delicate flavour and white tender meat, lemon sole is much in demand by chefs.

It’s very easy to cook at home if you’re looking for a simple dish with an elegant taste.

Lemon sole is easy to bake, steam or grill. Just be careful not to overcook the fish as it is very lean. Cook on a high temperature and keep the skin intact to limit any risk of overcooking.

Cooking whole lemon sole couldn’t be easier. Simply trim the fins off, rub in some oil, season and you’re all set.

 

Asian steamed flatfish recipes featuring lemongrass, ginger and coriander work particularly well with lemon sole

 

The best way to cook lemon sole is with simple sauces as that mild, sweet taste can be easily overpowered. Lightly season with salt and peppercorns and serve with a white wine sauce or mild tasting cheese sauce for a delicious, healthy dish. Alternatively try a herb and lemon sauce or light creamy sauce to best complement the flesh of the lemon sole.

A good baked recipe gently cooks the fish on a bed of tomatoes and fresh herbs, and then it’s served with a squeeze of lemon and chopped parsley.

The secret to cooking lemon sole with the skin on is to rub the fish with olive oil and season it with salt and pepper, then grill. When the fish is cooked, pull back the crispy skin to reveal the soft, tender flakes of fish underneath.

If you’re interested in cooking fillets, they can be dusted in seasoned flour or breadcrumbs and fried. They are delicious with lemon zest mashed potato. Or try rolling up the fillets with pancetta and baking them with baby tomatoes and pine nuts.

Asian steamed flatfish recipes featuring lemongrass, ginger and coriander work particularly well with lemon sole.

In Fish and Shellfish (BBC Books, 2014), Rick Stein suggests coating small pieces of lemon sole fillet in breadcrumbs to make goujons for a tasty starter.

Season the fillets with salt and cut diagonally into strips about the thickness of your little finger. Mix breadcrumbs with grated parmesan and cayenne pepper.

Heat oil for deep frying to 190C and line a baking tray with kitchen paper.

Working in batches, coat the goujons in flour, then beaten egg and the breadcrumb mixture. Drop a handful into the oil and deep fry for about a minute until they are crisp and golden. Lift out with a slotted spoon to the paper-lined tray and serve with lemon wedges.

Want to know how to cook lemon sole fillets in foil? Add butter and cumin to the parcel, bake for eight minutes and serve with fresh coriander and lemon juice.

LEMON SOLE RECIPES

The classic lemon sole recipe is sole meunière, with the fish coated in seasoned flour to lightly protect it without overpowering the flavour. Marcel Proust waxed lyrical about the succulent dish: “From the leathery skin of a lemon we squeezed a few golden drops on two sole, which soon left their bones on our plates, light as a feather and sonorous as a zither.”

 

This fish doesn’t taste of lemon and isn’t even a sole – it’s a member of the plaice family

 

In Larousse Gastronomique (Hamlyn, 2009), the advice is to skin, clean, wash and trim four sole, lightly flour and season with pepper. Heat six to eight tablespoons of clarified butter and one tablespoon of oil in a frying pan and brown the sole for six minutes on each side. Then drain and arrange on a heated serving dish.

Pour over six tablespoons of butter melted in a saucepan with the juice of a lemon and sprinkle with chopped parsley. Serve with sliced vegetables fried in oil and butter.

According to Larousse Gastronomique, there are more recipes for sole than any other fish – cooked with Asian flavours of coriander, cinnamon and nutmeg; served au gratin; with apples; basil; mushrooms; vermouth or noodles.

There’s no shortage of lemon sole fillet recipes, serving the fish with a simple lemon butter and fresh steamed greens or pan fried and served with a lime, chilli and Thai basil sauce.

Lemon sole recipes to look out for:

  • Lemon sole with parmesan and cream
  • Peking-style lemon sole
  • Pan-fried lemon sole
  • Baked lemon sole
  • Pan-seared lemon sole
  • Lemon and parsley pan-fried sole fillet
  • Lemon sole in caper butter
  • Grilled lemon sole with tomatoes, capers and olives

CLICK HERE TO BUY WHOLE LEMON SOLE
CLICK HERE TO BUY LEMON SOLE FILLETS

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Everything You Need to Know About … Tuna Steak

Tuna steaks

If your only experience of tuna is gloopy sandwich fillings and stodgy pasta bakes, you’ll be in for a treat if you try fresh tuna steaks. Seared on a high heat with the inside still rare, tuna is a healthy alternative to red meat and packed with flavour.

WHAT IS TUNA STEAK?

If fish were cars, tuna would be a Ferrari, according to the World Wildlife Fund. Made for speed, its torpedo-shaped body is streamlined to cut through water and thanks to special swimming muscles it cruises the ocean highways with great efficiency.

The saltwater fish belongs to the Thunnini group, a member of the mackerel family, and there are eight varieties that vary in colour and size.

Found in warm seas, tuna is extensively fished commercially, and as a result of overfishing, stocks of some tuna species, such as the southern bluefin tuna, are close to extinction. Populations of yellowfin tuna are regarded by the Marine Conservation Society to be in comparatively good shape, and that’s the species we source at Fresh Fish Daily. It comes from the Indian Ocean, is certified sashimi grade and is histamine analysed.

Yellowfin tuna, Thunnus albacares, can weigh as much as 175kg and is distinguished by its bright yellow fins and finlets. The meat is deep red, has a sweet, mild flavour and a dense, firm texture comparable to beef. A tuna steak is cut perpendicular to the spine.

CLICK HERE TO BUY TUNA STEAKS

Tuna steak on a chopping board

One of the few species of fish that can maintain a body temperature higher than that of the surrounding water, tuna is an active and agile predator and one of the fastest-swimming pelagic fish. Feeding on other fish, squid and crustaceans, a yellowfin tuna can move at speeds of up to 47mph.

Yellowfin tuna spawn throughout the year, peaking in the summer months. A female can spawn almost daily, releasing millions of eggs each time and up to 10 million eggs per season.

Tuna steaks might have become more popular on menus since the later years of the 20th century but the fish has been highly prized since ancient times. The Phoenicians used to salt and smoke it, while in the Middle Ages tuna was pickled then cut up, roasted or fried in olive oil, salted and strongly spiced.

IS TUNA STEAK GOOD FOR YOU?

Low in calories but packed with minerals and nutrients, tuna is a powerhouse of essential nutrients and omega-3 fatty acids – full of good fat and protein.

One of the most important vitamins is niacin, which plays a role in nerve functioning and blood circulation, as well as helping the body create energy, while omega-3 fatty acids boost heart health, potassium lowers blood pressure and a wealth of minerals improve the immune system.

Per 100g raw yellowfin tuna
Energy 130kcal
Fat 0.6g (of which saturated fat 0.2g)
Protein 29g
Rich in vitamin B6, vitamin B12, vitamin D, niacin, phosphorus and selenium

HOW DO YOU COOK TUNA STEAK?

This meaty, flavoursome fish is delicious grilled, baked or pan-seared, especially when it’s marinated in herbs and spices. The dense red flesh has a pronounced flavour and it’s the raw, sashimi-grade yellowfin that is used in poke bowls and sushi.

A good tip when buying is to choose thicker steaks as they will cook more evenly. Tuna steaks are one of the easiest cuts of fish to cook as they are sold ready to use with the minimum of preparation.

 

Just like a beef steak, tuna steak can be served from extremely rare to well done

 

An easy seared recipe is to brush each side with oil and season well – when they’re seared on both sides you’re done. Alternatively, cooking them in foil in the oven is just as straightforward. Bake, wrapped in oiled tinfoil for about 10 minutes, and the steaks are ready to serve.

It’s worth bearing in mind that while beef takes time to cook and can be tough, fish cooks rapidly and is tender. Just like a beef steak, tuna steak can be served from extremely rare to well done. Consider cooking times depending on how you prefer your tuna to be served. The centre of the steak should still be pink – be careful not to overcook it or the fish will be dry. Cooking briefly over a high heat is the key to a perfectly cooked tuna steak.

As a rule of thumb, the cooking time for a rare tuna steak is about 30 seconds per side and for a medium tuna steak one to two minutes per side.

Rick Stein suggests just cooking thick tuna steaks for a minute on each side on a cast-iron griddle in his chargrilled tuna with salsa verde recipe in Fish and Shellfish (BBC Books, 2014): “Chop parsley, mint, capers, anchovy fillets and garlic together by hand on a board. Scoop them into a bowl and stir in the mustard, lemon juice, olive oil and salt.

“Brush the tuna steaks on both sides with oil, seasoning well. Place the cast-iron griddle over a high heat and leave it to get smoking hot, then drizzle it with a little oil. Cook the tuna steaks for one minute on each side until nicely striped from the griddle but still pink and juicy in the centre. Serve at once with salsa verde spooned on top.”

 

The Phoenicians used to smoke and salt tuna, while in the Middle Ages tuna was pickled then cut up, roasted or fried in olive oil, salted and strongly spiced

 

Tuna is a great fish for marinating. That can be from the simplest mix of lemon juice, olive oil and chilli flakes to flavours with more depth, such as harissa or chipotle paste.  The fairly robust flavour of the tuna can easily handle herbs and spices without being overwhelmed so look out for a spicy recipe that has cumin, cinnamon or paprika.

If you don’t have time to cook and eat tuna when it’s bought fresh, put the steaks in the freezer on the day of delivery, then defrost overnight in the fridge. Cooking frozen tuna steaks, once defrosted, is no different from fresh and the flavour and texture are exceptionally good.

TUNA STEAK RECIPES

The beauty of tuna steak recipes is their simplicity. With minimum cooking time, you can focus on the accompaniments and follow a simple recipe for an easy supper or an impressive treat for friends and family.

A simple tuna steak recipe serves the fish with a tangy relish, herbed potatoes or a quick parsley salad. Look for tuna steak recipe ideas that use few ingredients but still complement the flavours of this meaty fish. There’s no shortage of tuna steak meal ideas, from tuna steak salsa and tuna steak marinaded in soy sauce and honey to tuna confit.

Chargrilled tuna with harissa and potato stew is an easy tuna steak recipe that can be on the table in half an hour. Boil the potatoes, stew the harissa and vegetables for 10 minutes, then cook the tuna steaks. Serve the tuna on top of the vegetable stew.

 

The fish’s torpedo-shaped body is designed to cut through water and thanks to special swimming muscles it cruises the ocean highways with great efficiency

 

If you’d like a sauce for the tuna steak, think about a lemon caper sauce, a lemon Dijon sauce, a mushroom pepper sauce or a light tuna steak marinade of soy sauce, orange juice and olive oil.

Boiled new potatoes, steamed vegetables, baked sweet potatoes, rice, noodles or a salad with vinaigrette dressing are some of the many options of what to serve with tuna steak.

Looking for more options for tuna steak recipes or what to cook with the fish? Try these recipes:

CLICK HERE TO BUY TUNA STEAKS

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Everything You Need to Know About … Scallops

Scallops on a slate background

Highly prized for their delicate texture and sweet taste, scallops are often considered the exclusive preserve of high-end restaurant menus. But think again – because cooking scallops is easy as long as you treat them gently. With no bones or skin to deal with, the job couldn’t be simpler.

WHAT ARE SCALLOPS?

With two beautiful convexly ridged shells, scallops are bivalve molluscs of the Pectinidae family, just like clams, mussels and oysters. The great scallop that is familiar to our shores is the king scallop or Pecten maximus.

The cold water shellfish live buried in the surface layer of soft seabeds, such as sand mud and gravel, and filter feed on plankton and detritus. Our king scallops are harvested off the north-west coast of Scotland.

Most scallops are hermaphrodites and spawn twice a year. The edible part of the scallop is the pale muscle, used to open and close the scallop’s shells, enabling it to propel itself by expelling water, and the orange roe or coral.

When resting on the seabed and feeding, the scallop shell opens up to two centimetres and that’s when the mantle, with thousands of tentacles, is visible. The scallop has a ring of eyes all around the shell to improve sensory ability and detect predators.

CLICK HERE TO BUY SCALLOPS

Scallops on a slate background

Scallops become fully mature at about three years old, when they are about 90mm in length. Spawning takes place in the warmer months, from May to August, and a three-year-old can produce between 15 and 21 million eggs each year.

When considering sustainability, choose dive-caught scallops or dredge-caught scallops from Marine Stewardship Council (MSC) certified fisheries.

With a delectable taste and juicy texture, the muscle is round and tender when cooked, with a touch of sweetness and briny saltiness. When cooked properly, scallops are smooth and tender and will melt in your mouth.

The quality of scallops from UK waters is excellent, either pale pink or light beige with a soft texture.

Historically, the scallop shell is an icon of femininity – think of Botticelli’s The Birth of Venus – and the scallop shape has early Christian connotations, often incorporated into the baptismal font of medieval churches as a symbol or birth and fertility.

WHAT’S AVAILABLE?

King scallops and queen scallops are the most commonly available in the UK and the differences between king and queen include size, taste and texture.

King scallops are often sold with the roe attached and have a sweet, delicate flavour and meaty texture. They are also known as coquilles saint-jacques and the pilgrim scallop, which goes back to the fact that the scallop was found in great numbers on the coast of Galicia in Spain and was an emblem for medieval pilgrims who travelled to Santiago de Compostela.

Meanwhile queen scallops are usually sold as meat only and are actually a different species and much smaller, only growing to about half the size of king scallops. Known as queenies, they are eaten raw or cooked in a pan with a good persillade of parsley and garlic or shallots and flambéed.

Scallops on a slate background

ARE SCALLOPS GOOD FOR YOU?

High in protein and low in calories, scallops are packed with omega-3 fatty acids, magnesium, potassium and B12, all helping to maintain a healthy nervous system, as well as tryptophan, an amino acid that aids sleep. The nutrients in scallops promote cardiovascular health and provide protection against colon cancer.

Per 100g steamed scallops
Energy 118kcal
Fat 1.4g (of which saturated fat 0.4g)
Protein 23.2g
Rich in vitamin B12, phosphorus, selenium and zinc

HOW DO YOU COOK SCALLOPS?

The answer is simple – quickly. Seared in a hot pan, scallops are deliciously sweet and tender and need very little fat or added flavour. Just don’t overcook the delicate shellfish or it will become rubbery.

The best plan is to fully prep the rest of your meal in advance, then you’ll need just four minutes to cook the scallops – and serve them immediately.

If the scallops are mushy to the touch, they’re undercooked, but if they’re firm, they’re overcooked. You’re looking for a springiness to the touch and opaque flesh; achieve both and you have a perfectly cooked scallop.

 

The scallop shell is an icon of femininity – think of Botticelli’s The Birth Of Venus – and the scallop shape has early Christian connotations

 

With a little bit of kitchen know-how, you can enjoy king scallops at their best. A good tip is to slice the scallop into two thinner discs, which helps by providing more uniform cooking. It’s strongly recommended for bigger scallops.

Chefs agree that the best way to cook scallops is to pan fry them. If the side muscle is still intact, remove it from each scallop, pat them dry, and season with salt and pepper. Heat olive oil or butter in a pan and cook the scallops for two minutes on each side.

Don’t overcrowd the pan and aim for a caramelised crust and a slightly translucent centre.

Alternatively, think about poaching, steaming, baking, grilling or coating scallops in breadcrumbs and deep frying.

Scallops pair well with garlic, chilli, fennel seeds and ginger, as well as bacon, chorizo and cured meats.

Don’t be scared to use the roe, or coral, when cooking king scallops. As Hugh Fearnley-Whittingstall and Nick Fisher enthuse in The River Cottage Fish Book (A&C Black, 2007) when discussing cooking scallops with roe:

“Plump and orange and in rude health, the coral is delicious – in fact, with its lightly granular, roe-like texture, it is complementary to the white muscle meat. The two should be cooked together, still attached, if possible – though on really big scallops it may be a good idea to separate them.”

Another plus point for scallops is that, thanks to their soft fleshy texture and mild sweet flavour, they are a favourite of even those who usually aren’t particularly fond of fish or shellfish.

SCALLOP RECIPES

The key to a perfectly cooked scallop is the cooking time, so look for king scallop recipes with minimum time on the grill or in the pan.

To hold in moisture, think about cooking en papillote in stock, water, milk or white wine.

Alternatively, match the delicacy of the scallop with the lightness of a tempura batter.

 

The key to a perfectly cooked scallop is the cooking time, so look for recipes with minimum time on the grill or in the pan

 

Scallops can, of course, be served raw or only just cooked, so consider sashimi, carpaccio or ceviche to complement the sweet tender flavour of the flesh.

In The River Cottage Fish Book, the authors say: “They are quite sweet enough to enjoy without so much as a squeeze of lemon. Though if you have it handy, a smear of wasabi or mustard, and a dash of soy, is pretty damn good.”

There’s little cooking time in Delia Smith’s recipe for scallops in the shell from her Complete Cookery Course (BBC Books, 1989) if you’re interested in pan-fried scallop recipes:

“Slice the white part of each scallop into rounds, putting the corals on one side for use later. Poach the white slices very, very gently in white wine until tender – about 10 minutes. Strain them, reserving the liquid.

“Melt 50g of butter in a saucepan, add onion and mushrooms and cook over a low heat for abut 15 minutes. Sprinkle in flour, add the scallop liquid gradually, stirring continuously to obtain a thick, smooth sauce. Add seasoning and a little more butter and cook gently for about six minutes.

“Remove the saucepan from the heat and stir in the white slices and the coral, plus cream. Heat the mixture over a gentle heat, taking great care not to let it boil. Combine breadcrumbs and parmesan. Divide the scallop mixture between four buttered scallop shells, sprinkle with breadcrumbs and cheese, add flecks of butter and brown under a pre-heated grill.”

Queen scallop recipes couldn’t be simpler – warming the scallops with garlic butter and serving them in their shells is all there is to presenting a showstopping starter.

A delicious king scallop recipe sears the scallops on a hot grill and serves the seafood with crispy bacon.

Search for these scallop recipes:

AND ANOTHER THING …

Wondering about the difference between clams and scallops? Clam is a common name for several kinds of bivalve molluscs, while scallop usually refers to numerous species of saltwater clams or bivalve molloscs in the Pectinidae family.

But what’s the difference when it comes to taste? While scallops have sweet and delicate flesh, they are less firm than clams. Clams have a more salty, fishy taste, with a texture that is chewier.

Meanwhile, when it comes to mussels and scallops, mussels have a mild taste of the sea with a faint mushroom-like undertone. The texture of mussels is tender and slightly chewy. Firmer than a scallop, mussels are softer than clams.

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Everything You Need to Know About … Monkfish

Monkfish fillets on a slate background

It might look like something from a horror film but don’t be put off by the monkfish’s tough exterior – inside, the sweet taste of the meaty flesh is a delight. Easy to cook for even a novice home chef, this versatile fish is in a class of its own.

WHAT IS MONKFISH?

Belonging to the Lophius genus, the monkfish is a bit of a conundrum. To begin with, monkfish actually refers to a number of different fish, particularly the anglerfish. And although it’s a flatfish, it’s not technically flat, but it’s certainly flatter than any round fish. Confused? You shouldn’t be. This character is highly regarded in the kitchen and well worth finding out about.

A demersal species, monkfish buries itself in sediment as a disguise before ambushing its prey. Found in deep waters around the UK and often caught off the coast in northern and western Scotland, south-western England as well as the north-east Atlantic and parts of the North Sea, this fish is a voracious feeder, eating shellfish, seabirds and other fish.

Far from the cutest creature of the deep, the monkfish has scaleless mottled skin, a huge flat head and a gaping mouth filled with teeth. Still, with a sweet and mild taste, and firm, meaty flesh, it is a winner with chefs and dinner party hosts alike.

The monkfish has a flat body that is mottled dark brown and black and a pale underside. Blunt spines sit under the loose skin and the fish has powerful pectoral fins. Rather cleverly designed, the monkfish has a protuberance from the head – almost like a fishing rod – that can be moved in different directions and is used to attract small fish. The monkfish’s teeth are hinged, all the better to hold on to prey, and its stomach is expandable, allowing it to eat fish almost as big as itself.

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Monkfish fillets on a slate background

Slow growing, males live for about seven years and females for 13 years, migrating seasonally in spring and early summer to deeper water to spawn and breed. Eggs float on the surface in ribbons of jelly and once hatched the larvae live in mid-water, moving to the seabed when they are about one year old.

Monkfish grow up to 1.4m and to more than 12kg, with the head making up more than half of the total weight.

This fish is available to buy all year round and thanks to sustainable fishing in UK waters, stocks are stable.

The head of the fish provides monkfish cheeks, a delicacy across Europe, while monkfish tail, which is actually the rest of the fish, has a meaty, non-flaky texture. Monkfish is such a unique fish, it’s tricky to compare it to any other species. However when it comes to a taste test, the closest flavour comparison is with langoustine.

WHAT’S AVAILABLE?

Common cuts are monkfish fillet, which comes from the tail, and cheeks. Monkfish is usually sold with the head removed and the remaining body is called the tail, which is sold in fillets.

Monkfish fillets are cut away from the backbone and the purple translucent membrane is removed in strips.

Monkfish cheeks, the large soft patches of flesh cut away from under the eye, might be an often overlooked cut but they are a true delicacy with the texture of a scallop.

IS MONKFISH GOOD FOR YOU?

Low in fat and calories, monkfish is also packed with beneficial minerals, protein and vitamins. A good source of selenium, a powerful antioxidant that’s good for heart and thyroid health and boosts the immune system, monkfish is also full of brain-boosting vitamins B6 and B12.

Per 100g raw monkfish
Energy 76kcal
Fat 1.5g (of which saturated fat 0.3g)
Protein 14g
Rich in vitamin B12, selenium and phosphorus.

HOW DO YOU COOK MONKFISH?

We have Keith Floyd to thank for the monkfish’s rise to culinary fame, after he cooked it on air in the 1980s and the nation fell in love with this fish’s succulent flesh.

Easy and versatile to work with in the kitchen, even a beginner home chef couldn’t go wrong. Pan fry, barbecue, poach, steam, stew or roast for great results. Just remember to let the fish rest for five minutes before serving and don’t overcook, to avoid drying out that tasty flesh.

How to cook monkfish tail with the minimum of effort requires just a pan and a knob of butter. Add the fish to a hot pan for a golden colour and enhance the flavour when serving with a squeeze of lemon.

 

We have Keith Floyd to thank for the monkfish’s rise to culinary fame after he cooked it on air in the 1980s and the nation fell in love with this fish’s succulent flesh

 

Thanks to the robust flesh, one of the best ways to cook monkfish is on the grill or barbecue. Marinate beforehand, to soak up the flavours of accompanying ingredients, and cut into cubes or skewer. Pop on the grill and it couldn’t be easier, there you have it – barbecued monkfish.

When cooking monkfish tail, a milky-looking fluid sometimes appears. If you intend to grill, a good tip is to salt the flesh first and pat it dry before cooking.

Try pairing monkfish cheeks with bacon by wrapping a thin layer of meat around the fish before cooking. Or shallow fry with garlic and chillies for an Asian kick of flavour.

Larousse Gastronomique (Hamlyn, 2009) offers a roasted monkfish recipe served with garlic-fried butter mushrooms and a tomato sauce. Alternatively, there are suggestions for monkfish fillet recipes with the fish braised in white wine or served with leeks and cream.

In Fish and Shellfish (BBC Books, 2014), Rick Stein says: “Because monkfish has no bones except the backbone and has firm flesh, it lends itself very well to roasting. Sunday lunch will never be the same again.”

monkfish fillet on a slate background

MONKFISH RECIPES

It’s such a phenomenally good all-rounder in the kitchen, the possibilities are endless for monkfish. From fine dining to simple suppers, match the firm flesh with robust flavours, such as chilli, soy, Parma ham, chorizo and smoked paprika to enjoy it as its best.

To make cuts go further, look for monkfish fillet recipes for a curry or bouillabaisse.

There are plenty of options for a sauce for monkfish, from lemon and parsley butter to tomato, garlic and ginger. If you’re looking for healthy monkfish recipes try a light vinaigrette dressing or monkfish kebabs served with heaps of steamed fresh vegetables on the side.

 

It’s such a phenomenally good all-rounder in the kitchen, the possibilities are endless for monkfish

 

Monkfish tail recipes make the most of the meaty flesh, baked with tomatoes and peppers and served with a scattering of chopped parsley or butter roasted and accompanied by a sweet pepper risotto. They’re really no different to monkfish fillet recipes, so also look for suggestions that work well with crisp Mediterranean flavours, such as rosemary, olives and lemon, or head to the other side of the world for Thai monkfish curry and stir fries with garlic and ginger.

In Fish and Shellfish, Rick Stein features a spicy monkfish curry recipe and a tandoori option with monkfish fillets cut into chunks.

“Preheat the oven to its highest setting. Mix together lemon juice, chilli powder, turmeric and salt. Rub all over the fish pieces and set aside for five minutes.

“For the tandoori taste, put fennel seeds, caraway seeds, chilli powder and salt into a spice grinder and blend to a powder. Transfer the ground spices to a mini food processor with yoghurt, cashew nuts, ginger, garlic and beetroot powder, and blend to a paste.

“Rub the paste all over the marinated fish, then arrange the fish on a wire rack over a roasting tin and place on the top shelf of the oven. Cook for five minutes, or until just cooked through. Sprinkle with chat masala and serve with naans.”

The firm texture of the fish means it’s the perfect ingredient for goujons or scampi. Cut the meat into chunks, dip in batter and deep fry, then serve with garlic mayonnaise. Or add seafood, beans and tomatoes for a delicious one-pan stew.

Look for these monkfish recipes:

  • Grilled monkfish with rosemary
  • Monkfish in a tomato and garlic sauce
  • Oven roasted monkfish with potatoes
  • Bacon-wrapped monkfish
  • Seafood paella
  • Fish pie
  • Monkfish curry
  • Monkfish stew
  • Monkfish kebabs

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Everything You Need to Know About … Smoked Mackerel

smoked mackerel fillets with brown bread and lemon wedges

A true beauty of the ocean that’s sustainable, affordable and hugely versatile, the biggest question about mackerel is why it isn’t more popular. Just the ticket for breakfast, lunch or dinner when smoked and its shelf life extended, this richly flavoured fish belongs at the heart of your most delicious dishes.

WHAT IS MACKEREL?

Cured and smoked mackerel fillets not only preserve the fish but give a boost to the flavour with a wonderful smokiness. Once caught, fresh mackerel should be eaten as soon as possible; the smoking process means you have more time to enjoy this thoroughly ravishing fish.

Mackerel is the name for more than 30 species of pelagic or midwater-dwelling fish that belong to the Scombridae family. Fast swimming and abundant in cold and temperate seas around the world, they are known for their slim shape, numerous finlets and oily meat.

They range in size from 200g-800g and have a bullet-shaped body with iridescent, silvery-blue skin and attractive, dark wavy stripes, giving them the uncontested position as one of the most attractive fish in the ocean. Designed for speed and distance, these carnivorous fish feed on plankton, crustaceans, molluscs, fish eggs and other small fish.

Mackerel is a comparatively sustainable fish and the Marine Conservation Society recommend buying line-caught, UK-landed mackerel that has been smoked where possible.

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CLICK HERE TO BUY SMOKED AND PEPPERED MACKEREL FILLETS

smoked mackerel fillets with brown bread and lemon wedges

With a rich flavour and creamy flesh, mackerel is often compared to herring, but it’s actually closer to tuna.

Delia Smith’s Complete Cooking Course (BBC Books, 1989) says: “Ever since herring fishing has had to be controlled, smoked mackerel has really taken off commercially. At home I like to make it into one of my favourite smoked fish pâtés.”

Rather bizarrely, the term mackerel actually means “marked” or “spotted” and originates from the c.1300 Old French word “maquerel”, which translates as “pimp, procurer, broker, agent, intermediary”.

WHAT’S AVAILABLE?

You can buy smoked mackerel fillets and peppered smoked mackerel fillets. The fillet is cut from the pectoral fin to the backbone.

IS SMOKED MACKEREL GOOD FOR YOU?

Packed with protein, heart-healthy and brain-boosting omega-3 fatty acids, as well as minerals and vitamins, smoked mackerel is a terrific fish to include in your diet.

Omega-3 is a good fat found in oily fish and plays an essential role in keeping the heart healthy while aiding brain function and development.

Per 100g raw mackerel
Energy 233kcal
Fat 17.9g (of which saturated fat 3.85g)
Protein 18g
Rich in omega-3 fatty acids, vitamin B12, niacin, phosphorus, potassium and selenium.

smoked and peppered mackerel fillets with brown bread

HOW DO YOU SERVE SMOKED MACKEREL?

Mackerel is superb when smoked. Readily available, it offers great value yet is all too often underrated. Delicious and nutritious, smoked mackerel comes ready to eat, with only the minimum of cooking required if desired.

It’s a common misconception that smoked mackerel is raw, when actually it has been cooked by the smoke and given an extra special flavour. The smoking preserves the natural omega-3 oils in the fish, leaving the flesh beautifully moist as well as super healthy.

Amazingly versatile all-rounders, you can bake, grill, microwave, shallow fry or steam smoked mackerel fillets. They are great with salads and make a fantastic and easy pâté.

To prepare Delia Smith’s favourite smoked mackerel pâté recipe:

“Skin the mackerel, then carefully remove all the fish from the bones. Flake the fish, and place it in a liquidiser, then add cottage cheese, soured cream and lemon juice. Blend until completely smooth, stirring halfway through if you need to.

“Spoon the mixture into a bowl, taste and season with salt and freshly milled black pepper, a pinch of nutmeg, plus a spot more lemon juice if you think it needs it. Pack into individual ramekin dishes, cover and chill for several hours before serving.

“To serve, sprinkle on a touch of cayenne pepper, garnish with watercress and lemon wedges and serve with freshly made wholemeal toast, and slices of pickled dill cucumber.”

 

Mackerel carries a stronger taste than some other fish, which is why it is particularly tasty when balanced with clean, soft flavours such as beetroot or cucumber

 

With the right cooking and flavour pairings, smoked mackerel fillet is a real treat. Mackerel carries a stronger taste than some other fish which is why it is particularly tasty when balanced with clean, soft flavours such as beetroot or cucumber. Equally well matched are citrus ingredients including lemons and limes, which accentuate the freshness of the fish while cutting through the oiliness.

For something special, match smoked mackerel with piquant flavours such as chilli, horseradish and capers. Steer clear of buttery or heavy sauces that can overpower the fish.

In Fish and Shellfish (Random House, 2014), Rick Stein suggests pairing smoked mackerel with hot bird’s eye chillies and green mango, served with a sweet and sour dressing:

“Skin smoked mackerel fillets and break the meat into small flakes. Pour 2cm oil into a pan and heat to 190C. Sprinkle the fish into the oil and fry for one minute until crispy. It will all stick together at this point but don’t worry. Lift out onto a tray lined with lots of kitchen paper and leave to cool, then break up into small pieces again.

“Peel green mango and carrot and shred into thin strips three to four mm wide. Put mango, carrot, shallots, chilli, peanuts and the fried fish pieces into a large bowl and toss together. Mix sugar with fish sauce and lime juice, add to the salad with Thai sweet basil and toss together. Serve straight away.”

 

For a sauce to accompany smoked mackerel, try gooseberry, sorrel, rhubarb, cranberry, redcurrant or mustard

 

Want to cook a sauce to accompany smoked mackerel? Make sure it’s sharp to complement the rich flavour of the fish. Try gooseberry, sorrel, rhubarb, cranberry, redcurrant or mustard. Alternatively, marinate the fish in citrus juices.

People often wonder if you can freeze smoked mackerel. The answer is: absolutely. Freeze on the day of delivery and eat within two months, defrosting in the fridge overnight.

SMOKED MACKEREL RECIPES

There are smoked mackerel recipes for every meal of the day, from breakfast-style kedgeree to lunchtime fish cakes and filling pasta, risotto and rice dishes for an easy supper at home.

Smoked mackerel recipes to try:

CLICK HERE TO BUY SMOKED MACKEREL FILLETS
CLICK HERE TO BUY SMOKED AND PEPPERED MACKEREL FILLETS

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Everything You Need to Know About … Haddock

Haddock fillets on a slate background

It might be the No1 choice of fish and chip shops across many parts of Britain but there’s so much more to haddock than deep fried and covered in batter. From soft, succulent fillets to smoky cuts that give a wonderful depth to dishes, find out all about one of the nation’s favourite fish.

What is haddock?

A close cousin of cod, haddock (Melanogrammus aeglefinus) is a member of the Gadidae family, which includes coley, whiting and pollack. Although found on both sides of the Atlantic, haddock is more common in European waters, all around the Scottish coasts and as far south as the Humber estuary.

Typically weighing in at between one and three kilos, haddock feed on shellfish, sea urchins, worms and small fish like sand eels. Just like cod, haddock are demersal – bottom feeders with a goat-like piece of skin under their chin to help them locate food at murky depths.

The fish spend most of their lives in deep waters between 40m and 300m and have an average lifespan of between three and seven years.

Haddock have a purplish-grey coloured head and back that gives way to silvery grey with a pinkish tinge and a white belly. It is an elongated fish with a forked tail and three dorsal fins.

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Haddock fillets on a slate background

According to fish lore, the distinctive dark mark above the pectoral fin is said to be the fingerprint of St Peter, the biblical fisherman.

During the spawning season, from March to May, a female haddock can produce 300,000 eggs around the Scottish coasts and as far away as the Norwegian Deeps, taking from one to three weeks to hatch.

For a number of years there have been questions about overfishing of haddock. Stock numbers have grown and all haddock sold with the blue Marine Stewardship Council label is certified sustainable.

The fact most haddock is landed in northern ports means it is the fish of choice in fish and chip shops in Scotland and the north of England, compared to cod in southern regions of the UK, proving a clearly defined north-south divide.

With a mild flavour and moist texture, haddock is often swapped with cod but does have a slightly sweeter taste.

There are different styles of smoked haddock, all with very different flavours. Finnan haddock have a smoky taste while Arbroath smokies are a delicacy with a unique flavour, thanks to the traditional smoking methods used, which date back more than 200 years.

Peat smoked haddock fillet on a slate background

WHAT’S AVAILABLE?

The most common cuts of haddock are fillet, smoked fillet, finnan smoked fillet and Arbroath smokies.

Haddock fillets are taken from large fish, cut away from the bone lengthwise and parallel to the backbone. Unlike those you’ll find in supermarkets, Fresh Fish Daily’s haddock fillets are angel cut, which results in a 99% bone-free portion of fish.

Our peat-smoked haddock fillets – which are also angel cut – are smoked by our fishmongers in a kiln with woody chips for maximum flavour. We prepare our peat-smoked haddock fillets without additives or dye, unlike those you’ll commonly find in supermarkets. Dye serves no purpose other than making the fillets stand out on the iced display and masking the freshness or otherwise of the fillets.

Finnan haddock or finnan haddie is on-the-bone smoked haddock. Cut with the skin and back bone still on, the fillets are salted and smoked over peat and green wood.

Arbroath smokies are a world-class speciality with Protected Geographical Indication status, just like Orkney cheddar and Stornoway black pudding. These small whole haddock – cleaned and with their heads removed – are hot smoked. Read more here.

IS HADDOCK GOOD FOR YOU?

Absolutely. High in protein and low in calories, haddock is a good source of vitamins and minerals. Containing omega-3 fatty acids, haddock provides a wide range of health benefits, boosting the immune system and cardiovascular health.

Per 100g raw haddock
Energy 75kcal
Fat 0.4g (of which saturated fat 0.09g)
Protein 17.8g
Rich in vitamin B12, iodine, phosphorus, potassium, niacin and selenium.

HOW DO YOU COOK HADDOCK?

It couldn’t be easier. Delicately flavoured haddock can be steamed, poached, shallow fried, deep fried or oven baked.

Fast and easy to work with, just be careful not to overcook to ensure the haddock is juicy and moist. If you want to check, cut or carefully break open the fillet on the underside. If it’s ready, the flesh should break away easily and the inside of the fillet should be the same colour all the way through.

Tartare sauce is the traditional accompaniment if you decide to deep fry haddock fillets for a taste of traditional fish and chips at home.

 

Haddock is the fish of choice in fish and chip shops in Scotland and the north of England 

 

Bake haddock fillets with soured cream and capers in a simple recipe from Delia Smith’s Complete Cookery Course (BBC Books, 1989). White wine, fresh tarragon, lemon, leek and watercress are all you need to make a midweek dinner that will be on the table in less than half an hour.

Use smoked haddock fillets as the main ingredient in flavoursome fishcakes, mousses and fish pie.

If you want to find out how to cook smoked haddock, there are endless options. Look for recipes with ingredients that perfectly match the deep, comforting flavours of the fish, from bacon and sweetcorn in a smoked haddock chowder to tomatoes and spinach in a classic smoked haddock gratin. Full of protein, the fish used in smoked recipes are a healthy choice.

Poaching enhances the flaky texture and sweet taste of smoked haddock. The deep, earthy, smoky flavour of finnan haddock fillets can be used in kedgeree and chowders. Meanwhile, the creamy flesh and luscious savoury flavour of Arbroath smokies is perfect for Cullen skink, smoked risotto or simply served with traditional accompaniments such as boiled potatoes and root vegetables. Just be careful to remove the bones when flaking off the fish as they are smoked whole to retain moisture.

Two Arbroath smokies on a slate background

HADDOCK RECIPES

Recipes for haddock can be as straightforward as adding garlic, salt and pepper to fillets pan-fried with a knob of butter. Push the boat out – pardon the pun – and you can find a world of flavours to complement the sweet, soft fillets.

A sauce for haddock could be made with cheese or look for spinach and mustard in a good sauce for smoked haddock.

Popular haddock fillet recipes, smoked and unsmoked, to look out for are:

HADDOCK VS COD

The deep-water cousins are an easy swap, though it’s purely down to personal taste what texture and flavour you prefer, and the other ingredients in the recipe.

If you’re still looking for help, consider Hugh Fearnley-Whittingstall and Nick Fisher’s advice in The River Cottage Fish Book (A&C Black, 2007): “Haddock flesh is softer and breaks into smaller flakes than cod, and because it is more delicate it isn’t as suitable for salting.

“As a result, haddock was traditionally preserved by drying and smoking. Smoked haddock is wonderful for so many dishes because of its lovely pervasive ‘oaky-smoky’ flavour.”

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CLICK HERE TO BUY ARBROATH SMOKIES

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Everything You Need to Know About … Halibut

Halibut fillet on a slate background

The largest flatfish in the world, halibut was much maligned for many years until chefs took a liking for the creamy, firm and meaty flesh, and it has taken top billing on menus ever since. Now on the endangered list, buy our sustainably farmed halibut for cooking at home and pair the gentle flavour of this titan of the deep with bolder seasoning for a meal to remember.

WHAT IS HALIBUT?

The giant of the Pleuronectidae flatfish family, halibut or Hippoglossus hippoglossus lives in the wild in cold, deep Atlantic waters, as well as around Iceland, Greenland and Scandinavian waters, besides the northern reaches of the North Sea.

Halibut can grow up to 2.5m long and weigh as much as 350kg. A demersal fish, it sits comfortably at the very top of the food chain and feeds by hunting other fish near the seabed, from cod and whiting to haddock and other flatfish.

Preferring waters at least 50m deep, halibut dive to depths of more than 1000 metres to spawn in the winter months. Females can release from a few thousand to several million eggs, depending on the size of the fish, which take about 15 days to hatch.

With wild stocks heavily overfished and halibut these days listed as an endangered species, it’s essential that you buy from a reputable farm. Our supplier is Gigha Halibut, on the island just off the west coast of the Kintyre peninsula. Established in 2006, the business was harvesting premium fish a year later and went on to win awards for its products and practices, including best food producer in the 2014 BBC Food and Farming Awards and agriculture and aquaculture winner at the Scottish Rural Awards in 2015.

CLICK HERE TO BUY HALIBUT FILLETS
CLICK HERE TO BUY HALIBUT STEAK

Halibut fillets on a slate background

With a slim diamond shape and a dark brown, green or black back, the halibut usually has a mottled light and dark pattern with a pale underside. The eyes are on the right-hand side and the tail is slightly forked. The mighty fish has a prominent curve in the lateral line and a large mouth with sharp teeth for scooping up smaller fish. The fins are long and run the full length of the body.

Halibut has a mild and sweet taste with very lean, white flesh that is similar to turbot.

A marvel of nature, it’s no surprise the doughty halibut moved William Cowper to praise it in verse in 1784 in To the Immortal Memory of the Halibut on which I Dined This Day:

Indebted to no magnet and no chart,
Nor under guidance of the polar fire,
Thou wast a warrior on many coasts,
Grazing at large in meadows submarine.

WHAT’S AVAILABLE?

Common cuts of halibut are fillets and steaks.

Halibut fillets are cut on the dark side of the fish, along the lateral line, sliced from the head to the bone, from neck to tail. Halibut steaks are cut from the body of the fish, perpendicular to the backbone.

IS HALIBUT GOOD FOR YOU?

Packed with micronutrients, halibut is an excellent source of selenium, a powerful antioxidant that helps the body repair damaged cells and decrease inflammation. Halibut is also a good source of protein and is rich in vitamin B12, vitamin D and niacin, boosting heart health and helping to prevent heart disease. Its nutrients also help build bones, regulate metabolism and play a vital role in the production of red blood cells.

Per 100g raw halibut
Energy 163kcal
Fat 9.7g (of which saturated fat 3g)
Protein 17.9g
Rich in vitamin B12, vitamin D, niacin and selenium

Halibut steaks on a slate background

HOW DO YOU COOK HALIBUT?

The firm, creamy and meaty flesh of halibut lends itself perfectly to frying, grilling, roasting or poaching. Look for recipes that show you how to cook the fish quickly to ensure it doesn’t dry out, as halibut has a low oil content.

Thicker and firmer than cod, halibut has a gentle flavour that sits well with seasonings such as pesto, lemon juice and basil.

Though halibut is highly regarded by chefs, the best recipes keep things simple. The classic way to cook a fillet is gently pan-fried in butter and served on a bed of greens – beans, broccoli or spinach – with a simple butter lemon sauce. Cook the halibut skin-side down until it’s crisp and briefly on the other side.

 

Halibut sits very comfortably at the top of the food chain, and feeds by hunting other fish near the seabed

 

According to Hugh Fearnley-Whittingstall and Nick Fisher in The River Cottage Fish Book (A&C Black, 2007), halibut was once regarded as a cheap buy and referred to as “workhouse turbot”. Its reputation was transformed in the post-war years and it quickly became a regular on the menu at smart fish restaurants with a soaring price-tag:

“Halibut caught on as a restaurant-menu kind of fish that was chef-friendly – it made a lovely square fillet portion in the centre of a big round plate, and took a sauce well. The consensus among chefs was that halibut was no longer a fish to be denigrated but one to serve up with buttered spinach and hollandaise sauce.”

The price of halibut these days reflects its position as a much sought-after fish for fillet and steak recipes.

The best way to poach halibut fillet is in fish stock or white wine, then serve it with accompaniments that will complement rather than overpower this delicately flavoured fish.

 

A more recent delicacy is smoked halibut, the perfect ingredient for a serious gourmet dish at home

 

Delia Smith’s Complete Cookery Course (BBC Books, 1989) offers a fillet recipe that suggests baking halibut and serving with soured cream and capers.

“Place the pieces of fish in a well-buttered baking dish just large enough to accommodate them. Then add dry white wine or dry cider and dot with butter. Season with salt and pepper, sprinkle in tarragon, then cover the dish with foil and bake near the top of the oven for 20 minutes.”

Smith suggests a sauce made with butter, leek, the liquid from the baking dish, cream, capers and chopped watercress.

For alternative dishes, try roasting or grilling halibut steak. Cooking steaks is a quick and easy way to enjoy the large, tender flakes of flesh.

A more recent delicacy is smoked halibut, the perfect ingredient for a serious gourmet dish at home.

HALIBUT RECIPES

There’s no shortage of recipes that show how to cook halibut to perfection.

A good fillet recipe is ideal for a light lunch or a supper and the best way to cook the fish is with wine or stock to retain moisture.

When it comes to how to cook steak, remember this piece of fish is thicker cut and requires a different cooking technique from a fillet. Pay close attention to recommended cooking times and keep an eye on the texture of the flesh and you can’t go wrong.

Keep it simple and serve with parsley and cream sauce, a traditional accompaniment when cooking halibut. Or if you feel more adventurous, try gourmet trimmings such as asparagus, olives, capers or aioli.

Looking for inspiration? Search for these recipes online:

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CLICK HERE TO BUY HALIBUT STEAK

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Everything You Need to Know About … Sea Bass

Whole sea bass on a stone background

It may be the top choice of chefs, but sea bass is also a great option for home cooks with a taste for luxury seafood. While in years gone by it came with a hefty price tag, now that populations have increased thanks to sustainable farming in the Mediterranean it is much more affordable. Simply pan fried with a knob of butter or combined with the complex depth of flavours in Asian dishes, sea bass is a firm favourite.

WHAT IS SEA BASS?

The fish we buy in the UK is European sea bass, or Dicentratus labrax. A member of the Moronidae family, which in turn is part of the wider Serranidae family, sea bass prefer the shallower regions of warm and tropical seas.

A coastal fish often found in estuaries, the sea bass is quite a character, carnivorous and perennially hungry, with a wide-ranging diet that includes everything from the smallest crustaceans and molluscs to bite-size members of its own species.

In The River Cottage Fish Book (A&C Black, 2007), authors Hugh Fearnley-Whittingstall and Nick Fisher actually describe wild sea bass as a predator of the ocean and refer to it as a “bit of a thug”. That explains why the French call sea bass the wolf of the sea.

“In fast currents and stormy seas, the bass’s hunter eyesight and streamlined profile give it the advantage over every other fish. It’s well tooled up for this rough and tumble lifestyle. Razor-sharp gill covers reinforced with thick cartilage armour, along with stiletto-pointed spines fanned through all of its fins, serve for both attack and defence.”

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Whole sea bass on a stone background

Adult females move closer inshore to warmer waters to spawn from March to mid-June. Spawning is in batches and eggs are pelagic. Eggs hatch and larvae drift inshore after three to four days and juvenile sea bass remain in shallow inshore waters for up to five years.

The fish migrate between inshore spawning grounds and feeding grounds further offshore. Surprisingly slow-growing for such hungry fish, it takes seven years before sea bass reach maturity, though they can live up to 25 years.

A perch-like fish, sea bass has an attractive silvery skin and hard scales which will need to be removed before cooking. The fish also has spines and those razor-sharp gill covers that Fearnley-Whittingstall refers to. The tail is generally straight-edged or rounded.

The firm, creamy-white, slightly oily flesh of sea bass is like a cross between cod and mackerel.

In Fish and Shellfish (BBC Books, 2014), Rick Stein describes sea bass as the most sought-after perch species for cooking. “A very attractive fish, it has beautiful silvery skin. It has a dense, slightly soft-textured flesh and a very delicate, superior flavour.”

 

The sea bass is quite a character, carnivorous and perennially hungry, with a wide-ranging diet that includes everything from the smallest crustaceans and molluscs to bite-size members of its own species

 

At one time caught off the coasts of Norway and the Baltic states to the Black Sea, and off the west coast of Africa, overfishing saw numbers drop dramatically and these days sea bass are commercially farmed in the eastern Mediterranean. This means sea bass is in plentiful supply all year round and much more affordable.

It’s important to know that targeted fishing for sea bass using nets is now effectively banned and the Marine Conservation Society (MCS) rates wild sea bass as a fish to avoid. The advice of the MCS is to buy certified sea bass.

In the wild sea bass can grow up to a hefty 7kg, while farmed fish are generally smaller, weighing in around 500g-800g.

WHAT’S AVAILABLE?

You can buy sea bass fillets or whole sea bass.

Sea bass fillets are cut from the spine to the tail.

Whole sea bass is, as the name suggests, a plate-sized individual fish. Our fish come gutted, cleaned and descaled.

IS SEA BASS GOOD FOR YOU?

It certainly is. Sea bass is full of protein, low in calories and an excellent source of omega-3 fatty acids.

Per 100g raw sea bass
Energy 168kcal
Fat 9.8g (of which saturated fat 2.16g)
Protein 20g
Rich in vitamin B12, niacin, phosphorus, potassium, selenium and thiamin

Sea bass fillets on a chopping board

HOW DO YOU COOK SEA BASS?

The good news is you don’t have to be a trained chef to cook sea bass. A truly versatile saltwater fish that can be used in recipes as wide ranging as delicate sushi and kicking, spicy dishes, it’s easy to learn how to cook sea bass either pan fried, baked, baked whole in foil, barbecued or grilled.

Chefs are drawn to the sweet, textured flesh and gleaming, silvery skin of sea bass. Meatier than many other fish, the bold texture and flavour mean the fish isn’t overpowered by strong flavours, making it the perfect ingredient for Thai and Chinese cooking. The best way to cook it is speedily at a high temperature.

Top tip – chefs leave the skin on as it is not only a great source of nutrients but it has a lovely colour and texture.

Learning how to cook whole sea bass couldn’t be simpler. Stuff a whole fish with herbs for baking or grilling or bake in salt, wrapped in tinfoil, to make sure the flesh doesn’t dry out. Complement the flavours with oil, butter or herbs.

 

With so much flavour bursting out of the sea bass, keep it simple when thinking about what to serve with the fish

 

Sea bass fillets, which are firm but melt in the mouth, are well suited to grilling or pan-frying. Fillet recipes always advise to have the fish pin-boned before gently cooking.

Turn to Larousse Gastronomique (Hamlyn, 2009) to learn how to cook fillets in a recipe for sea bass with celeriac. “Season four sea bass fillets, each about 200g, with salt and cook them on a plancha [griddle], skin side down. Turn them off after six minutes and cook for a further two to three minutes. Do not cook the fish for too long: it should remain moist.”

The fish is coated with a red wine sauce and garnished with hot celeriac puree and fried celeriac slices.

Rick Stein pairs whole sea bass with the flavours of fennel and anise in a recipe from Fish and Shellfish. Stuffed with fennel, the fish is grilled on a high heat or on a barbecue, with one teaspoon of Pernod sprinkled on after six to eight minutes, before turning and grilling for another six to eight minutes. Sprinkle with more Pernod and serve with fennel mayonnaise.

SEA BASS RECIPES

Pair sea bass with strong, punchy flavours or sharp, sweet and sour Asian tastes for a simple supper or a knockout dinner party winner.

How to cook whole sea bass needn’t be daunting. Roast it whole with lemon and thyme or try something more adventurous such as baked in a salt crust with a citrus sauce.

 

The firm, creamy-white, slightly oily flesh of sea bass is like a cross between cod and mackerel

 

Cooking fillets under a grill, brushed with oil, makes the most of the natural sweetness and supple flesh. Baked fillets, with a caper dressing or a lemon and avocado oil, are an elegant option for no-fuss entertaining. While pan-fried recipes with fillets served in a lemon and garlic herb sauce or just lightly brushed with butter bring out all the delicious flavours of the crispy skin.

A sauce for sea bass can include any combination of lemon, parsley, garlic or butter with herbs to taste.

With so much flavour bursting out of the sea bass, keep it simple when thinking about what to serve with the fish. Grilled or steamed vegetables with boiled new potatoes nicely balance the lightness of sea bass.

How long to cook sea bass? As a rule of thumb, the fish should be baked in foil in the oven for about 20 minutes, or alternatively roasted uncovered for about 12 minutes, shallow fried for about 10 minutes, poached for up to seven minutes or grilled for three or four minutes each side.

Popular sea bass recipes, for fillets and whole fish, include:

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Everything You Need to Know About … Cod

cod fillet on a slate background

Search for “cod” online and you’re just as likely to get a glimpse into the world of video games as you are to find out about one of the most popular fish in the United Kingdom. If you’ve pointed your browser here we’ll assume it’s the latter you’re most interested in, so read on for all the information you could possibly require about a perennially in-demand species.

WHAT IS COD?

The cod we eat in the United Kingdom is Atlantic cod (Gadus morhua), which as the name suggests is predominantly caught in the cold waters of the North Atlantic. The Gadus genus spans three further species: Greenland cod (Gadis ogac), Pacific cod (Gadus macrocephalus) and Alaska pollock (Gadus chalcogrammus).

The Gadidae family, which cod belongs to, also includes haddock and whiting, and in some places you might find these being sold as cod.

Cod is a demersal fish, swimming in depths of 6m to 60m. It can grow up to 2m long and weighs 5-12kg on average (though the record is 100kg), with a large head and a powerful body. Cod have three dorsal fins and two tail fins.

In The River Cottage Fish Book (A&C Black, 2007), authors Hugh Fearnley-Whittingstall and Nick Fisher make the observation that cod are neither the most active swimmers in the sea nor the cleverest.

“For a fish that has changed the world,” they write, “the cod is a little unremarkable. It’s greedy and rather dim, and certainly no athlete. On the contrary, it will seek out the least taxing location in which to exist – along with a few thousand of its brethren. Somewhere out of the strong currents, where it won’t have have to put in much effort to hold position and where the food will mostly come to it. Usually it’ll dine on shoaling baitfish such as sand eels and sprats … But it’ll happily scavenge too, with the widest possible interpretation of what constitutes a meal. All manner of debris, from boots to bottles, has been recovered from the bellies of cod.”

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Cod loin fillet on a slate background

The flesh of cod is bright white, flaky and delicate, with a mild flavour that has helped position it at the top of the charts when it comes to fish and chips in the UK (although its smaller relation haddock pips it to the post in Scotland and northern England).

The female cod is one of the most fertile creatures on the planet, laying up to five million eggs or roe, which is popular in Scandinavian countries, either smoked or boiled and prepared with other ingredients. It is perhaps this fecundity, allied to the cod’s apparent fondness for doing as little as possible, that has led to it being easy to catch and consequently a common sight on the iced displays of fishmongers across the United Kingdom.

WHAT’S AVAILABLE?

The most common cuts of cod are loins, fillets, steaks and cheeks.

Cod fillets are vertical cuts from the body, starting at the backbone and working down to the belly.

Cod loins are thick fillets cut from larger fish, and chiefly comprise the main section of fillet above the fish’s lateral line, which starts behind the head and ends behind the dorsal fin. Cod loins do not include flesh from the tapering tail and belly, and are widely viewed as superior to the standard fillet.

Cod steaks are bone-in portions cut from the centre of the fish, like a cross-section, and the least expensive cut.

Cod cheeks are skinless and boneless cuts sliced from the head. Popular among chefs, they are are by far the most expensive cut.

IS COD GOOD FOR YOU?

Cod is a highly nutritious fish. In common with all white fish it provides significant amounts of protein, vitamins and minerals while being very low in calories and fat. Eating cod is good for your muscles, brain function, the immune system, your hair and skin, and cardiovascular health.

Per 100g raw cod
Energy 75kcal
Fat 0.6g (of which saturated fat 0.16g)
Protein 17.5g
Rich in vitamin B12, iodine, phosphorus, potassium and selenium

Cod fillet on a slate background

HOW DO YOU COOK COD?

Cod is a versatile fish that lends itself to most methods apart from grilling, which is too fierce for its delicate, flaky flesh. Be careful not to overcook cod as it is more prone than other fish to drying out.

Cod steaks, fillets and loins can be baked in the oven, pan fried, steamed and poached.

The best method for cooking cod depends on personal preference. If you’re after a Mediterranean-style dish try baking fillets, loins or steaks with tomatoes and olives or rustle up a cod and chorizo stew. If you hanker for a more traditional meal or simply want something that’s easy on the digestive system then you can poach cod and serve it with parsley sauce.

If you’ve got a deep-fat fryer then try dipping cod fillets or loins in a beer batter and plunging them into the hot oil for a homely version of the classic fish and chips, served with lemon wedges and a liberal dollop of tartare sauce. We’d advise against using cod steaks with this method so you avoid breaking a tooth on a piece of bone.

 

Cod is a mildly flavoured fish so you can be adventurous with your accompaniment – try roasted peppers, fennel or chorizo

 

Pan-fried cod is another excellent choice, and popular among chefs. It’s a method some prefer to use for cod steaks, the bone adding flavour through the cooking process.

Pat the fish dry and season it lightly. Make sure the pan is good and hot and don’t go overboard with the oil, then add the fish skin side down and cook until the skin is golden. Turn the fish over then pop a knob of butter in the pan and baste the fish for a minute or two to stop it drying out (add a dash of lemon juice if you wish), then place the pan in a moderately hot oven for a few minutes.

Cod is a mildly flavoured fish, so you can be adventurous with your accompaniments – try any or all of roasted peppers, fennel and chorizo, for example – but it’s equally good with a simple cheese or parsley sauce.

There’s also a place for cod, whether trimmings or prepared portions, in fish cakes, croquettes, gratins, mousses and fish pie.

two cod steaks on a piece of slate

COD RECIPES

Due to its popularity, there is a world of recipes for cod created by both amateur and professional chefs. Some are healthier than others but bear in mind the intrinsic benefits of cod: a so-called unhealthy cod recipe is still considerably healthier than a plate of sugary BBQ ribs, for example. It could even be argued that any cod recipe is healthy by definition, though deep-frying is probably best kept to a minimum if you’re concerned about your fat intake.

Search for the following recipes online and you can’t go far wrong:

COD VS HADDOCK

This is a common question. Apologies for sitting on the fence (what would you expect?) but the plain truth is neither is better than the other – it’s all down to personal taste.

In terms of taste and texture haddock is slightly finer and sweeter than its bigger cousin cod and is better suited to smoking. But who doesn’t love tucking into a battered piece of cod straight from the fryer of a great fish and chip shop?

And lest we forget that without cod generations of children might not have had the joy of discovering fish fingers, which were created by Birds Eye in 1955 and turned a nation used to fiddling with tinned sprats, pilchards and sardines on to the joy of fresh chunks of white fish coated in breadcrumbs.

Cod vs haddock? It’s a score draw.   

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