Fish is a good source of protein, vitamins and minerals and it is a staple for a balanced diet. Eat two portions of fish a week, and at least one portion of an oily fish such as salmon and mackerel. From speedy weeknight meals to tempting new recipes and to help you gain the confidence to cook fish. Our tips, tricks and recipes guarantee success.
Don't be intimidated
Fishes make most of us shy of cooking. One just has to remain organized to win over these dishes. Fish is quick and fast to cook, so study the recipe from front to end, measure and assemble the ingredients and you’ll hit off the floor. Start with the simplest and the most failsafe recipes to include; this one is like fish pie with kippers perfect for your guests!
Use your nose
The smell: Fish should smell of the sea, whereas smoked fish should smell pleasantly smoky. If a strong ammonia and/or fishy odour exists with the fish, steer clear of it. Speak to your fishmonger and find out about today's catch, as they can guide you to the freshest fish. If you do not have a fishmonger within reasonable proximity to your home, a number of online suppliers with delivery services allow you to order all manner of fish and seafood directly to your home.
Buy the best you can afford
Everyone will have a different budget but don’t compromise on good quality fish if you have the means to purchase it. It's a safe bet to buy fish from a trustworthy fishmonger; staff here have expertise in advising you on line-caught and sustainable catches. Rely on your sight, smell, and touch to determine freshness when picking your fish. The flesh of whole, fresh fish should feel firm and stiff and whether whole or filleted it shouldn't be flabby to touch. Strong, fishy smells are a clear indicator of aged stock. If you buy whole fish, make sure the eyes are clear and bright – this, coupled with the bright red gills is a sign of a recent catch.
Check for bones
Buying a whole fillet of fish such as salmon or cod, will always mean there are pin bones left. Use a pair of robust tweezers or needle-nosed pliers to remove them. Drag your finger up and down the fillet to locate them and then pull them out in the same direction the bones are going.
Check for doneness
You can always tell when fish is cooked: at the end of the cooking time, gently press the fish with your finger – it should be firm, not yielding much. You can also insert a small, sharp knife into the thickest part of the fish and use a fork to pull back the flesh – if the fish turns opaque and flakes easily, it's done. If you are unsure how long to cook your fish, try our smoky bean and monkfish stew: fish takes minutes and if you overcook it slightly, it will still be moist; hake is another tasty option if monkfish proves too expensive.
Make use of frozen fish
Using frozen fish when you can't buy fresh fish is also okay, and handy to keep a bag of for use mid-week. While you can cook it directly from frozen, it will do better when defrosted in the fridge first. For safety's sake, it should be completely solid and show no signs of having been defrosted; packaging should be undamaged and free of any white freezer burns.
Use baking paper to prevent sticking
Crispy skin on flaky fish is one of nature's miracles but the trouble with pan-frying a fish is keeping the skin from sticking to the bottom of the pan. Thankfully, a recipe that's gone viral on TikTok means you no longer have to scrape crispy bits of fish from the bottom of your cookware. Add a good bit of oil to your pan, coat one small square of baking paper with the oil and add your fish on top (skin-side down).
Keep it simple
The most exciting fish dishes are the simplest. All that cod or salmon fillet requires to become wonderfully flavorful is 15 minutes in a fierce oven, squeezed with lemon and scattered with herbs right before you take it to the table. For a satisfying midweek supper that takes just 40 minutes in total – from start to finish – try our quick and easy pan-fried salmon with a pine nut, olive and caper salsa.
Brush with butter or oil to retain moisture
Fish can dry out very easily. Don't over-cook your fish and be sure to baste the fish with butter or oil when you roast or bake it. If you’re simply baking the fish on its own, pop some foil (basted with oil or melted butter) over the top too. Stuffed fish also stays nicely moist.
FAQ's
1. How do I know when fish is perfectly cooked?
The easiest test is the flake test. Gently press a fork into the thickest part of the fish at a 45-degree angle and twist slightly. If the flesh flakes easily and has turned from translucent to opaque, it is done. If you use a meat thermometer, aim for an internal temperature of 145°F (63°C).
2. Why does my fish always stick to the pan?
Fish usually sticks for two reasons: moisture and premature moving. Always pat the fish completely dry with a paper towel before cooking, and make sure your pan and oil are shimmering hot before adding the fish. Once it hits the pan, do not touch it for the first few minutes; it will naturally release itself from the surface once a proper crust forms.
3. Should I leave the skin on when cooking fish?
Yes, always keep the skin on while searing or grilling. The skin acts as a natural protective barrier that keeps the delicate flesh from breaking apart and prevents the fish from overcooking. Always cook the fish skin-side down first for about 70% of the total cooking time to get it exceptionally crispy.
4. Is it better to cook fish from fresh or frozen?
Thawed fish cooks much more evenly than frozen fish. For the best texture, thaw frozen fish overnight in the refrigerator. If you are short on time, place the fish in a sealed plastic bag and submerge it in a bowl of cold water for 20 to 30 minutes. Never use warm water or microwave it to thaw, as this ruins the delicate texture.
5. How do I prevent fish from drying out?
Avoid cooking cold fish straight from the fridge; let it sit on the counter for 10 to 15 minutes to take the chill off so it cooks evenly. Additionally, keep the cooking time brief. Most white fish fillets only require 3 to 4 minutes per side over medium-high heat. When in doubt, pull the fish off the heat just before you think it is completely done, as residual heat will finish the job.
