The Seafood Guide

Introduction
A message from John Rutherford -
Chief Executive, Seafish

Seafood is one of this country’s most popular To find out more about what we do, please visit
products, contributing £5.4 billion to the retail and our website – www.seafish.org – which contains
foodservice sector in the UK. Over 70% of the over 400 delicious seafood recipes and much,
seafood we consume in the UK is sourced from much more.
overseas. For example, 95% of the cod we eat
comes from outside the North Sea. Environmental responsibility
Environmental responsibility is a key area
We have produced this seafood guide to help you for the seafood industry in the 21st century.
– chefs, caterers and retailers – promote and Seafish is committed to supporting a responsible
understand the wonderful array of fish and shellfish and efficient industry that balances consumer
available to you. We hope that you find it useful demand with the conservation of stocks for the
and that it inspires you to include more mouth- future. Fishermen in the UK lead the world in
watering fish and shellfish dishes on your menus responsible practice and have been working with
and shelves. conservation organisations and statutory agencies
for some years to ensure a sustainable future for
How Seafish can help you our seas (for more information see page 50).
Seafish, the authority on seafood, is a non-
departmental public body, primarily funded by a To lessen the demand on more traditional types
levy on the first sale of all seafood products in the of seafood, Seafish actively encourages consumers
UK, including imports. We work with all sectors of to be more adventurous and try a wider range
the seafood industry to help provide a sustainable of seafood - an approach that is supported by
Seafish – www.seafish.org

and profitable future. Our work goes from improving responsible marine campaigners. There are around
the way we catch seafood to ensuring that it reaches 21,000 types of fish and shellfish in the world –
your customer’s plate with the highest quality locked so go on, give your customers something a little
in. We provide training, research and advice to bit different.
everyone in the seafood business, from fishermen
to processors and importers, fish and chip shops
and top restaurants. We also work on a range
of promotional activities to encourage people
to eat seafood.

2
Contents
We have designed each section to answer the most frequently asked questions.

What’s available? And when?

Where was it caught?

Page

Species & Availability

4-7 Over 100 species and their availability
Can you tell me
8-9 Sourcing
more about..? 10-11 The best of the world’s catch
12 Seafood: the best natural source of How can it be
Omega-3 prepared?
Detailed Species Information
13 Index
14-17 Flatfish
18-24 Round-fish / Coldwater
25-29 Round-fish / Warmwater
30-32 Game Fish
33-36 Shellfish
37 Cephalopods
What size fish do I
38-39 Salmon and Trout need for 10 x 170-200g
How should I 40 Freshwater Fish
portions?
store it? 41 Smoked and Preserved Fish
42 Sea Vegetables

43 Handling and Storage

44 Quality

45 Cuts and Portions

46 Yields

47 Learn Something New

48 Menus and Marketing

How much fish &
49 Cooking Guide
seafood should I
What’s the best way
50 Environmental Responsibility have on my menu?
to cook it?

3
 What’s available?
And when?
Species and availability
Here is a guide to the availability and price of over 100 species.

Commercially farmed
Other commercial
Availability guide

Rough price guide

Alternatives

Details on page...
names (those in
Commercial brackets are Latin name or
Form
name common names but family
not legal in the UK)
J F M A M Jn Jy A S O N D

All species of the family Sardines,

Anchovies Round, Warmwater, 21 Preserved fillets available year-round
Engraulidae Herrings
Oil-rich, Small

Barracuda All species of Sphyraena Round, Warmwater Kingfish 26

Large Wild Sea
Barramundi (Giant Sea Perch) Lates calcarifer Round, Warmwater Y 26
Bass

All species of Sarda, Auxis, Tuna, Mackerel,

Bonito (Tuna) Euthynnus (except Euthynnus Round, Warmwater, Oil-rich Kingfish 31 Q Q Q
(Katswonus) pelamis)

Bream (freshwater) Abramis brama Round, Freshwater Carp, Zander Y 40 Q Q Q Q Q

Gilthead Bream, Royal
Snappers,
Bream, Black Bream, Black All species of Sparidae (ex. Boops
Bream (sea) Banded Bream, Red Sea
Round, Warmwater Emperor, Y 27 Q Q Q
boops)
Sea Bass
Bream, Ray’s Bream, Porgy

Brill Scophthalmus rhombus Flat, Coldwater Turbot 15 Q Q

Carp Grass Carp, Mirror Carp All species of Cyprinidae Round, Freshwater Perch, Pike Y 40 Q Q Q Q Q
All species of the families
Catfish (freshwater) Round, Freshwater Y 40
Clariidae, Siluridae & Bagridae

Any Cod-like
Catfish (sea) Wolffish, Rockfish All species of Anarhichas Round, Coldwater 22
species

All species of Enis & Solen,

Razor Clams, Venus Clams, Cockles,
Clams Mercenaria mercenaria, Venus Molluscs (bivalve) 36
Hard Shell, Amande, Praire Mussels
verrucosa

Clams - Palourdes Carpet Shell Clams Venerupis decussata Molluscs (bivalve) Other Clams 36
Cockles All species of Cerastoderma Molluscs (bivalve) Clams 36 Q Q Q Q Q
Haddock, any
Cod All species of Gadus Round, Coldwater Y 19 Q Q Q Q
Cod-like species

Any Cod-like
Coley Saithe, Coalfish Pollachius virens Round, Coldwater, Cod-like 20
species

Conger Conger Eel All species of Conger Round, Coldwater 22

All species of the order Brachyura

Crabs Brown Crabs Crustacean 34 Q Q Q Q Q Q Q Q
& the family Lithodidae

All species of Panulirus,

Crawfish Spiny Lobster, Rock Lobster Crustacean Lobster 34
Palinurus & Jasus

All species of the family

Langoustines,
Crayfish (Ecrevisse) Astacidae, Parastacidae, Crustacean Y 34 Preserved tail meat available year-round
King Prawns
Austroastacidae, Cambaridae

Croakers Drum, Jewfish All species of Sciaenidae Round, Warmwater Snappers 26

All species of Sepia, Rossia
Cuttlefish Cephalopods Squid 37 Q Q Q Q
Seafish – www.seafish.org

macrosoma

Dab Limanda limanda Flat, Coldwater Plaice, Flounder 17 Q Q Q

Dover Sole Solea solea Flat, Coldwater Lemon Sole 16 Q Q Q Q Q Q Q
Drum Croakers All species of Sciaenidae Round, Warmwater Snappers Y 26

Low price Good availability

This information is provided as a guide
only. Prices and availability fluctuate daily.
Medium price Varying availability

High price Poor availability

Time of best quality Species without

Q any ‘Q’s are of consisitent quality all year

4
 Commercially farmed
Other commercial
Availability guide

Rough price guide

Alternatives

Details on page...
names (those in
Commercial brackets are Latin name or
Form
name common names but family
not legal in the UK)
J F M A M Jn Jy A S O N D
Longnose, Spangled,
Breams &
Emperor Yellowtail, Snubnose All species of Lethrinus Round, Warmwater
Snappers
28
Emperors

Round, Warmwater,
Escolar Snake Mackerel All species of family Gempylidae Kingfish 31
Game, Oil-rich

Flounder Platichthys flesus Flat, Coldwater Plaice, Dab 17

Other Sea
Gilthead Bream Dorade, Royal Bream Sparus aurata Round, Warmwater Breams, Sea Y 27
Bass

Goatfish Upeneichthys vlamingii Round, Warmwater Red Mullet 29

All species of Mugil, Liza &
Grey Mullet Round, Coldwater Sea Breams Y 22
Chelon

Species of the family Triglidae & Any Cod-like

Gurnards Red, Grey & Tub Gurnard Round, Coldwater
species
22 Q Q Q Q Q
Peristedion cataphractum

Any Cod-like
Haddock Melanogrammus aeglefinus Round, Coldwater, Cod-like Y 19 Q Q Q Q Q Q
species

Any Cod-like
Hake Cape Hake, Capensis Hake All species of Merluccius Round, Coldwater, Cod-like
species
20

Halibut All species of Hippoglossus Flat, Coldwater Turbot, Brill Y 15

Herring Clupea harengus Round, Coldwater, Oil-rich Mackerel 21
Any Cod-like
Hoki Macruronus novaezelandiae Round, Coldwater, Cod-like 20 Fresh is difficult but frozen fillets are available
species

Toothfish
Dissostichus mawsoni, Salmon, Sea
Icefish (Antarctic Sea Bass, Chilean Round, Coldwater 22
Dissostichus eleginoides Bass, Cod
Sea Bass)
Trevally, Horse Mackerel, All species of Caranx,
Jack Scad, Pompano, Yellowtail Hemicaranx, Seriola, Trachurus & Round, Warmwater, Game Kingfish, Bonito Y 31
Kingfish Decapterus

Job Jaune, Goldband Jobfish, All species of Aphareus, Aprion &

Jobfish Round, Warmwater Snappers 28
(King Snapper) Pristipomoides

John Dory St Peter’s Fish Zeus faber Round, Coldwater, Unique 23

Most common varieties are
All species of the families Langoustines,
King Prawns Black Tiger, Indian White & Crustacean Y 34 Vast selection of frozen available all year
Penaeidae & Palaemonidae Crayfish
Banana King Prawns

Round, Warmwater, Bonito,

Kingfish King Mackerel Scomberomorus cavalla Y 31
Game, Oil-rich Mackerel, Jack

Kingklip Genypterus capensis Round, Coldwater Hake, Ling -

Scampi, Dublin Bay Prawns,
Langoustines Nephrops norvegicus Crustacean King Prawns 34 Q Q Q Q Q
Norway Lobsters

Dover Sole,
Lemon Sole Microstomus kitt Flat, Coldwater 16 Q Q Q Q
Plaice, Witch

Any Cod-like
Ling All species of Molva Round, Coldwater, Cod-like
species
20

Slipper Lobsters,
Lobster All species of Homarus Crustacean 33
Crawfish

All species of the family

Slipper Lobster Moreton Bay Bugs Crustacean Lobster 34
Scyllaridae

Mackerel Scombrus scombrus Round, Coldwater, Oil-rich Herrings 21 Seafish – www.seafish.org

Mahi Mahi Dolphin Fish Coryphaena hippurus Round, Warmwater, Game Kingfish 32
Most common varieties are
Marlin All species of Makaira Round, Warmwater, Game Sailfish 32
White, Black & Blue Marlin

Sea Bass, Grey

Meagre Drum, Croaker Argyrosomus regius Round, Warmwater
Mullet
Y 26

Witch, Plaice,
Megrim (Sail-Fluke, Whiff) All species of Lepidorhombus Flat, Coldwater
Lemon Sole
17

Langoustines
Monkfish Anglerfish Lophius species Unique, Coldwater 23 Q Q Q Q Q Q Q
(for flavour)

Moonfish Opah All species of Lampris Round, Warmwater, Unique Pomfret 29

Mussels All species of the family Mytilidae Molluscs (bivalve) Clams Y 35 Q Q Q Q Q Q

continued

5
 Commercially farmed
Other commercial
Availability guide

Rough price guide

Alternatives

Details on page...
names (those in
Commercial brackets are Latin name or
Form
name common names but family
not legal in the UK)
J F M A M Jn Jy A S O N D

Octopus All species of Octopus Cephalopods Squid, Cuttlefish 37

Oysters (Native) All species of Ostrea Molluscs (bivalve) Pacific Oysters Y 36 Closed season
Pacific / Rock Oysters,
Oysters (Pacific) All species of Crassostrea Molluscs (bivalve) Native Oysters Y 36
Portuguese Oysters

Carp, Zander,
Perch Perca fluviatilis Round, Freshwater 40
Pike

Pike Esox lucius Round, Freshwater Zander, Perch Y 40

Lemon Sole,
Plaice Pleuronectes platessa Flat, Coldwater Flounder, Dab, 17 Q Q Q
Megrim

Any Cod-like
Pollack Pollock Pollachius pollachius Round, Coldwater, Cod-like 20
species

All species of Brama, Stromateus

Pomfret Butterfish Round, Warmwater, Unique Moonfish 29
& Pampus

Prawn - Coldwater Pandalus borealis Crustacea, Coldwater 34

Giant Tiger Prawn, Jumbo Tiger
Prawn - Warmwater Pandalus monodon Crustacea, Coldwater 34
Shrimp or Brown Tiger Prawn

Goatfish,
Red Mullet All species of Mullus Round, Warmwater 29
Snappers

Red Snapper All species of Lutjanus Round, Warmwater Other Snappers 28

Sablefish (Black Cod) Anoplopoma fimbria Round, Coldwater Cod is closest 24 Only sold frozen
Sailfish All species of Istiophorus Round, Warmwater, Game Marlin 32
Round, Cold/Freshwater, Sea Trout,
Salmon (farmed) Atlantic Salmon Salmo salar Y 38
Oil-rich Pacific Salmon

Round, Cold/Freshwater, Sea Trout,

Salmon (wild) Atlantic Salmon Salmo salar 38
Oil-rich Pacific Salmon

Round, Cold/Freshwater, Sea Trout,

Salmon, Pacific Cherry Salmon Oncorhynchus masou masou 38
Oil-rich Pacific Salmon

Round, Cold/Freshwater, Sea Trout,

Salmon, Keta Chum Salmon Oncorhynchus keta 38
Oil-rich Pacific Salmon

Round, Cold/Freshwater, Sea Trout,

Salmon, Silver Coho or Medium Red Salmon Oncorhynchus kisutch 38
Oil-rich Pacific Salmon

Round, Cold/Freshwater, Sea Trout,

Salmon, Pink Oncorhynchus gorbuscha 38
Oil-rich Pacific Salmon

Round, Cold/Freshwater, Sea Trout,

Salmon, Red Sockeye Salmon Oncorhynchus nerka 38
Oil-rich Pacific Salmon

Spring, Chinook or Pacific Round, Cold/Freshwater, Sea Trout,

Salmon, King Oncorhynchus tshawytscha 38
Salmon Oil-rich Pacific Salmon

Pilchards - which are adult Round, Coldwater,

Sardines Sardina pilchardus Herrings 21 Q Q Q Q Q Q Q
Sardines Oil-rich, Small

Sabre Fish, Silver Sabre,

Lepidopus caudatus (silver),
Scabbard Fish Black Sabre (Ribbon Fish, Round, Coldwater, Unique 24
Aphanopus carbo (black)
Espada, Cutlass Fish)

King / Queen / Atlantic /

Scallops All species of family Pectinidae Molluscs (bivalve) 36 Q Q
Common
Seafish – www.seafish.org

This information is provided as a guide

Low price Good availability
only. Prices and availability fluctuate daily.
Medium price Varying availability

High price Poor availability

Best quality Species without any

Q ‘Q’s are of consisitent quality all year

6
 Commercially farmed
Other commercial
Availability guide

Rough price guide

Alternatives

Details on page...
names (those in
Commercial brackets are Latin name or
Form
name common names but family
not legal in the UK)
J F M A M Jn Jy A S O N D

Sea Bass (farmed) Dicentrarchchus labrax Round, Warmwater Gilthead Bream Y 26 Q Q Q Q Q Q Q Q

Sea Bass (wild) Dicentrarchchus labrax Round, Warmwater Barramundi 26
Striped American Rockfish Morone saxatilis Round, Freshwater
Sea Bass,
Y 40
Gilthead Bream
Sea Bass
Gilthead Bream, Royal
Snappers,
Bream, Black Bream, Black All species of family Sparidae (ex.
Sea Bream Banded Bream, Red Sea
Round, Warmwater Emperor, Y 27
Boops boops)
Sea Bass
Bream, Ray’s Bream, Porgy

Round, Cold/Freshwater, Brown Trout,

Sea Trout Salmon Trout Salmo trutta Y 39
Oil-rich Salmon

Red, Emperor, Ruby, Pink,

King, Moses, Crimson, Flag, Emperors,
Snappers Mangrove, Silk, Yellowtail &
All species of family Lutjanidae Round, Warmwater
Sea Breams
28
Five Line Snapper

Anchovies,
Round, Coldwater,
Sprats Sprattus sprattus Whitebait, 21 Q Q Q Q
Oil-rich, Small
Sardines

All species of Loligo, Illex, Cuttlefish,

Squid (Calamari) Cephalopods 37 Q Q Q Q Q Q
Ommastrephes Octopus

Tilapia - Orange, All species of Tilapia &

Orange & Black Tilapia Round, Freshwater Sea Breams Y 40
Red & Black Oreochromis

All species of Caranx,

Jack, Horse Mackerel, Scad, Kingfish, Bonito
Trevally Hemicaranx, Seriola, Trachurus & Round, Warmwater, Game Y 31
Pompano, Yellowtail Kingfish
Decapterus
Sea Trout,
Trout - Brown Salmo trutta Round, Freshwater, Oil-rich Rainbow Trout, Y 39
Salmon
Sea Trout,
Trout - Rainbow Oncorhynchus mykiss Round, Freshwater, Oil-rich Brown Trout, Y 39
Salmon

Thunnus albacares, Round, Warmwater,

Tuna Yellowfin, Skipjack Marlin, Bonito 30
Euthynnus pelamix Game, Oil-rich

Turbot Psetta maxima Flat, Coldwater Brill Y 15

Round, Warmwater,
Wahoo Acanthocybium solandri
Game, Oil-rich
Kingfish, Bonito 31

Whelks All species of Buccinum Molluscs (univalve) Winkles 36 Q Q Q Q Q

Round, Coldwater,
Whitebait Sprattus sprattus/Clupea harengus Sprats 21 Q Q Q Q
Oil-rich, Small

Any Cod-like
Whiting Merlangius merlangus Round, Coldwater, Cod-like 20 Q Q Q Q Q Q Q Q
species

Winkles All species of Littorina Molluscs (univalve) Whelks 36 Q Q Q Q

Lemon Sole,
Witch Torbay Sole Glyptocephalus cynoglossus Flat, Coldwater 17
Plaice, Megrim

Ballan Wrasse, Cuckoo

Wrasse All species of family Labridae Round, Warmwater Snappers 29
Wrasse

Zander Pike-perch Stizostedion lucioperca Round, Freshwater Perch, Pike Y 40

7
 Sourcing
With 21,000 species of fish and shellfish in the world and around 100 delicious varieties available in the UK,
there really is an ocean of choice.

This diversity means that more and more people

are becoming adventurous in their tastes. You can
respond to this demand by providing your customers
with some of the lesser known species such as ling The UK fishing industry
and pollack, as well as traditional species like cod In 2007, UK fishing vessels landed around
and haddock. 366,000 tonnes of seafood, worth over £368
million. At that time, the industry employed
Many of the species available in the UK come 12,729 fishermen, working on 6,763 vessels.
from a wide variety of sources, with 70% being
imported from all over the world. Source: For the latest statistics on the UK fishing
industry visit the Marine and Fisheries Agency
Imports website.
The UK is becoming increasingly reliant on imports.
All UK fishermen have to operate under strict
In 2007 the UK imported 672,000 tonnes of management regimes. Many of the stocks around
seafood worth £1.76 billion. (Note: this figure does the country’s coastline are currently very healthy;
not include freshwater fish, fishmeal or fish oils.) for example, stocks of herring and shellfish such
as langoustine. However, many of the most
Large processing firms tend to import the majority abundant species are exported and there is
of their supplies. Imports have traditionally been scope to increase UK consumption of them.
dominated by shellfish but more recently whitefish
have also become very important. Sources of In recent years, new alliances have been built
import include: between government, fishermen, statutory bodies,
• Shellfish – India, Bangladesh, Indonesia, conservationists and scientists to work towards
Denmark, Canada a sustainable future for the seas around the UK.
• Whitefish – Faroe, Iceland, Russia, Norway As these new partnerships develop, there is scope
Seafish – www.seafish.org

for buyers to change their specifications, building

in commitments to better conservation practices
by fishermen. The Head of Environmental
Responsibility at Seafish is helping the
seafood industry build on this.

For details of the latest Seafish projects in this

area visit http://sin.seafish.org

8
Aquaculture Processing
A wide range of fish and shellfish are produced In 2008 there were 479 processing factories
by the aquaculture industry worldwide. Familiar in the UK, employing 14,660 full time
examples include salmon, trout, warmwater equivalent employees.
prawns, sea bass, sea bream, turbot, tilapia,
oysters, scallops and mussels. Other species A suppliers database listing UK merchants,
being farmed in increasing quantities include wholesalers and processors is available at
cod and halibut. Both of these species are www.seafish.org. It contains details of the
starting to be farmed on a commercial scale lines they sell and the various product-forms
here in the UK. they handle.

The different aquaculture terms are: Seafood processing is classed as either:

• Farmed – eggs bred in captivity and grown • Primary (cutting, filleting, peeling, washing,
through to harvest. chilling, packaging, heading and gutting) or
• Sea reared – young stocks are caught in • Secondary (brining, smoking, cooking,
the wild and then grown on to harvest, freezing, canning, deboning, breading,
eg mussels. battering, vacuum & controlled packaging
• Sea ranching – Juveniles are bred in and the production of ready meals).
captivity and then released into the wild.
A small percentage (2-5%) are subsequently Seafish operates Processor and Wholesaler
caught when they mature, eg lobsters. Quality Award schemes which recognise high
standards in seafood production and
Fish and shellfish farms in the UK and Europe distribution. For more information see
have to be registered and the fish and shellfish www.seafish.org.
are inspected for health, hygiene and welfare
regularly. Individual farms and their associations
are working to raise standards and maintain
a healthy environment.

Current initiatives include:

• Developing and promoting codes of
practice to ensure cultivation sites and
stocks are well managed.
• Addressing issues relating to the supply
of fishmeal and fishoil in aquaculture
feeds. Sourcing feeds from sustainably
managed and accredited fisheries Seafish – www.seafish.org
is becoming a priority.
• Investigating better use of feed on site
through the development of improved
feeding systems.

9
 Enjoy the best of the world’s catch
These maps provide an indication of the most common source for various species.

Cod
Haddock
Coley
Whiting
Hake
Ling
Pollack
Monkfish
• Kinlochbervie
Mackerel
• Wick
Halibut • Stornoway Herring
Turbot • Lochinver Conger Eel
Brill
Plaice
•
Witch Fraserburgh • Peterhead

Dab
Lemon Sole • Mallaig
Aberdeen •

Dover Sole
Sea Trout
Trout
Salmon

North Shields •

• Fleetwood
Leeds •
Hull •
Grimsby •

Lobster
John Dory Crab
Red Mullet Langoustines
Grey Mullet Lowestoft • Mussels
Sea Bass Scallops
Shark Oysters
Tuna
Gurnard
Squid London •
Seafish – www.seafish.org

Brixham
Plymouth • •
• Dartmouth

Newlyn •• Penzance

Note: Most of the species on

this map are landed in most
UK ports.

Location of Seafood Training Academy Partners. See inside back cover for full list.
10
 Faroe Isles Norway
Cod Ling As per Faroe
Haddock Monkfish Denmark Isles plus:
Hake Salmon (wild & farmed) As per Faroe Dover Sole
Indonesia
Halibut Sea Trout Isles plus: Turbot
Barracuda
Lemon Sole Whiting Turbot Herring
Barramundi
Plaice Catfish/Wolffish Brill Mackerel
Emperors Australia
Pollack Gurnard Catfish/Wolffish Sprats
Kingfish Barramundi
Dover Sole Trout
Mahi Mahi Snappers
Iceland Herring Red Mullet Emperors
As per Faroe Isles plus: John Dory Snappers Threadfin Bream
Sea Bass (farmed) Mackerel Tuna Rudderfish
Trout Red Mullet
Kingfish
Canada & Alaska Herring Sprats
Goatfish
Salmon Trout
Halibut
Sablefish
Trout
Lobsters

USA
Sea Bass
Monkfish
Tilapia
Lobsters

Africa
Tilapia Pakistan
Barracuda
Panama Barramundi
Tuna Ecuador South Africa Kingfish
Marlin Tuna Hake Mahi Mahi
Mahi Mahi Mahi Mahi Kingfish Marlin
Flounder Escolar Monkfish United Arab Red Mullet
Red Mullet Emirates Snappers
Snappers Barracuda Tuna
Tuna Barramundi Sri Lanka &
Gilthead Bream Maldives
France Emperors Tuna
Most UK species Kingfish Kingfish
plus: Mahi Mahi Barracuda
Gilthead Bream Greece Marlin Barramundi
Marlin Sea Bass (wild & farmed) Red Mullet
Gilthead Bream Snappers
Marlin Tuna
Red Mullet
Grey Mullet
Snappers
Tuna

11
 Seafood: the best natural source of Omega-3

It is widely recognised that oil-rich

fish, high in long-chain, Omega-3,
polyunsaturated fatty acids, is good
for you. Data collated by Seafish,
has revealed that a greater range of The FSA recommended intake of Omega-3 is
fish and shellfish contain high concentrations 3,000 milligrams weekly (about 450mg per day).
of Omega-3 oils than previously realised. From the table, you can see how easy this is to
attain. Since most people already get around a third
The collated data comes from six studies into the of this amount from other sources, just adding one
Omega-3 content of seafood by major international portion of herring or mackerel hits the target easily.
organizations such as the United States Department Combining some of the other sources, for example
of Agriculture and the German Nutritional Advice one portion of brown crab, together with a portion
Network. of mussels, comes to roughly the same figure.

While the research revealed that herring, mackerel, In addition to the benefits of Omega-3, seafood is
sardines and salmon remain at the top of the list an excellent source of protein and provides
as being richest in Omega-3, species such as brown a wide range of vitamins and minerals which have
crab, oysters, Atlantic pollack, hake and brown important functions in the body. Because of all
shrimps emerged as useful sources. these benefits, the Food Standards Agency
recommends that we should all be eating at least
Seafood is now widely recognised as the best, two portions a week (one portion should be
natural source of Omega-3 oils, the long-chain omega-rich. A portion is equivalent to
fatty acids which are beneficial for heart health. approximately 140g and in addition, the FSA
Further studies have revealed it is also necessary go on to make further recommendations relating
for brain development, joint function and healthy specifically to oil-rich fish:
skin – in fact, for every cell in our bodies.
Seafish – www.seafish.org

Two portions of oil-rich Four portions of oil-rich

The results reveal that species which have not
fish per week fish per week
traditionally been thought of as oil-rich have
emerged as valuable sources, and this is particularly Girls and women who Other women
good news for those who are not keen on stronger might have a baby one day
tasting fish. They are also significant because Women who are pregnant Men and boys
they show that consumers concerned about the or breastfeeding
sustainability or provenance of a particular species
have far more options than previously thought
if they want to protect their hearts from damage
and improve their overall health.

12
 Can you tell me

Species information more about..?

The following 28 pages contain details on 100 different species! There are also Instant Guides to the most
popular 22 species, providing all the essential information at a glance.

Flatfish Round-fish / Coldwater Round-fish / Warmwater Game Fish

pages 14 to 17 pages 18 to 24 pages 25 to 29 pages 30 to 32

Shellfish Cephalopods Salmon, Trout and Freshwater Smoked Fish and Sea Vegetables
pages 33 to 36 page 37 pages 38 to 40 pages 41 to 42

Anchovies 21 Drums 26 Ling 20 Sablefish 24 Wahoo 31

Arctic Char 39 Emperors 28 Lobsters 33 Sailfish 32 Whelks 36
Barracuda 26 Escolar 31 Mackerel 21 Salmon 38 Whitebait 21
Barramundi 26 Flounder 17 Mahi Mahi 32 Salted Fish 41 Whiting 20
Bonito 31 Gilthead Bream 27 Marlin 32 Samphire 42 Winkles 36
Bream 40 Goatfish 29 Meagre 26 Sardines 21 Witch 17
Brill 15 Golden Trout 39 Megrim 17 Scabbard Fish 24 Wrasse 29
Brook Char 39 Gravadlax 41 Monkfish 23 Scallops 36 Zander 40
Brown Trout 39 Grey Mullet 22 Moonfish 29 Sea Bass 26
Carp 40 Gurnards 22 Mussels 35 Sea Breams 27
Catfish 22, 40 Haddock 19 Octopus 37 Sea Trout 39
Clams 36 Hake 20 Oysters 36 Seaweeds 42
Cockles 36 Halibut 15 Perch 40 Slipper Lobsters 34
Cod 19 Herrings 21 Pickled Fish 41 Smoked Fish 41
Coley 20 Hoki 20 Pike 40 Snappers 28
Conger (Eel) 22 Icefish 22 Pilchards 21 Sprats 21
Crabs 34 Jacks 31 Plaice 17 Squid 37
Crawfish 34 Jobfish 28 Pollack 20 Striped American Sea Bass 40
Crayfish 34 John Dory 23 Pomfret 29 Tilapia 40
Croakers 26 King Prawns 34 Prawns 34 Trevallies 31
Cuttlefish 37 Kingfish 31 Rainbow Trout 39 Trout 39
Dab 17 Langoustines 34 Red Mullet 29 Tuna 30
Dover Sole 16 Lemon Sole 16 Red Snapper 28 Turbot 15

Key to symbols used

Good source of omega-3
For more information on omega-3
see page 12.

13
 6. 7.

5.
3.

2.

1. Dover Sole
2. Dab 8.
3. Plaice
4. Lemon Sole 4.
5. Halibut (Chick)
6. Megrim
7. Brill
8 Turbot
9. Filleting Halibut 1.

9.

Flatfish
We are truly blessed in the UK to be surrounded by a superb array of flatfish. All flatfish are born round,
then as they grow, the eyes move to either the left or right side of the fish so they can see all around when
lying on the sea bed. Left-eye fish are called sinistral (Turbot, Brill and Megrim) and right-eye fish are
called dextral (all others). They all have dark skin on the ‘eye side’ and white on the ‘blind side’ except
Greenland Halibut which is dark on both sides.

Fillets from flatfish do not possess any pin bones. The larger species (Halibut, Turbot and Brill) can also
provide excellent boneless suprêmes from fish over 3kg.

14
 Halibut
The largest of the flatfish. Halibut have been known to Instant guide to... Turbot
grow as large as 300kg and 4m long in deeper waters.
This is a highly esteemed and very tasty fish, with creamy- Flesh flavour Flesh texture Oil content Sauces/flavours
white, firm meaty flesh. It has a compressed oval body Mild Soft Low

Creamy


with a large mouth. The dark, eye side is a greenish- Medium

Medium

Medium Sharp


dark brown and the blind side is pure white. Smaller fish Strong Firm High Strong/spicy
Sweet Meaty Delicate
(1 to 3kg) are known as ‘baby’ or ‘chick’ halibut, and tend

Earthy Small Flakes
to be found in shallower waters. The better quality fish are
Large Flakes
usually caught by line, so the catch is limited, making
Best cooking methods

Microwave
them more expensive. The larger fish range in size from Price guide

Deep Fry
Pan Fry

Griddle

Steam
Poach
3kg to 70kg. As well as being found in the Pacific, North Low Best portions

Bake
Grill

Boil
Medium (details on p.43-45)
Atlantic and the North Sea, Halibut is now also being
successfully farmed, ensuring this exquisite, nutritious High

Whole





species is available year-round. Fillets






Availability (details on p.4-7)
Suprêmes







Not to be confused with Mock, Black or Greenland All year round.
Steaks







Halibut, all names for an inferior species (Reinhardtius Wild season runs from April
Pavés







to Feb, farmed all year.
hippoglossoides), it is easily identified, dark brown Alternatives
on both sides and with a slightly gelatinous texture. Brill, Halibut

The best way to cook Halibut is to poach

it either in a good fish stock or Turbot
white wine, with cooking Like Halibut, Turbot is a highly Turbot
liquors then used as a prized species and often
base for some superb regarded as the best of the
sauces (delicate flavours flatfish with great flavour and firm,
work best). Suprêmes are white flesh. It has an almost
also good pan-fried – but round shaped body, studded
be careful not to over-cook with bony tubercles on its dark
and dry them out. side. Colour varies from light
Halibut (Chick) to dark brown, spotted with
green or black and a white blind
side. Turbot ranges in size from
400g to 10kg.

The texture is similar to Halibut, but it has a slightly more

pronounced ‘fishy’ taste, so requires very little to enhance
the flavour. It’s also a chef’s dream, as it retains plenty of
moisture during cooking, preventing it from drying out –
ideal for functions. Turbot are now also being successfully
Instant guide to... Halibut farmed giving good availability, and are distinguished by
their lighter skin.
Flesh flavour Flesh texture Oil content Sauces/flavours
Mild Soft Low Creamy

Brill
Medium Medium Medium Sharp




Brill is similar to Turbot, yet remains a very underrated fish,
Seafish – www.seafish.org
Strong Firm High Strong/spicy
despite being generally less expensive. It has an almost oval
Sweet Meaty Delicate

body, a grey-brown dark side with light and dark freckles
Earthy Small Flakes
Large Flakes
(but no tubercles), and ranges from 400g to 4kg. As with

Best cooking methods
Turbot, the skin colour changes according to where it is
Microwave

Price guide caught – lighter colours are found on sandy seabeds, with
Deep Fry
Pan Fry

Griddle

Steam
Poach

Low Best portions darker, richer colours found on muddier beds. Admittedly,
Bake
Grill

Boil

Medium (details on p.43-45)

Turbot’s flesh has larger flakes, but Brill has a sweeter
High Whole

taste, which benefits from a bit more enhancement – try a
Fillets




sauvignon blanc reduction sauce, garnished with a spoonful
Availability (details on p.4-7)
Suprêmes





of Avruga and chopped chives.
All year round.
Steaks






Wild season runs from May
Pavés







to March,
With both Turbot and Brill, the smaller fish (under 500g)
farmed all year. Alternatives are best appreciated on the bone, black-skinned and simply
Turbot, Brill pan-fried with a herb butter or simple sauce, while larger
fish (3kg+) yield great suprêmes, steaks and pavés which
can be pan-fried, grilled, poached or baked.
15
 Dover Sole
King of the soles. This superb fish inspired many classic dishes such as Poached Sole Bonne Femme,
Sole Veronique and Sole a la Meunière. With dark brown skin and a longer and narrower shaped body
than other flatfish, Dover Sole has a crisp white flesh, firm to touch, with an almost sweet taste.
They range in size from 340g to 1.3kg. As it’s often too firm to cook immediately after being
caught, it is usually best after one or two days when the texture and flavour is enhanced.

Fish of 400-450g are perfect for serving whole a la meunière – skinned both sides,
dusted in seasoned flour and pan-fried. A 680g fish will provide two portion-size
fillets. Small Dover Sole are sometimes known as Tongues (up to 280g) and Slips
(280-340g).

Instant guide to... Dover Sole

Flesh flavour Flesh texture Oil content Sauces/flavours

Mild Soft Low Creamy



Medium Medium Medium Sharp Dover Sole



Strong Firm High Strong/spicy
Sweet Meaty Delicate



Earthy Small Flakes


Large Flakes Best cooking methods
Microwave

Price guide
Deep Fry
Pan Fry

Griddle

Steam
Poach

Low Best portions

Bake
Grill

Boil

Medium (details on p.43-45)

High

Whole



Fillets




Lemon Sole
Suprêmes
Availability (details on p.4-7) Lemons have an oval body; more rounded than a Dover,
Steaks
All year round.
Pavés with a lighter, yellowy-brown dark side. Ranging in size
More difficult in Jan-Feb
and July-Aug.
from 230g to 1kg, Lemon Sole have a sweet delicate flesh,
Alternatives ideal for any sole recipes and work especially well with
Lemon Sole creamy white wine sauces. As well as being a great fish
cooked on the bone, fillets are always popular, and are
great for rolling around a filling (delice), then steaming or
baking. While found in the Eastern Atlantic and North Sea,
Lemon Sole from the South Coast are generally considered
the best, and often command a higher price. A popular fish
on Christmas menus.

Instant guide to... Lemon Sole

Flesh flavour Flesh texture Oil content Sauces/flavours

Mild Soft Low Creamy





Medium Medium Medium Sharp


Seafish – www.seafish.org

Strong Firm High Strong/spicy

Sweet Meaty Delicate



Earthy Small Flakes


Large Flakes
Best cooking methods
Microwave

Price guide
Deep Fry
Pan Fry

Griddle

Steam
Poach

Low Best portions

Bake
Grill

Boil

Medium (details on p.43-45)

High Whole





Fillets






Suprêmes
Availability (details on p.4-7)
Steaks
All year round.
Pavés
Lemon Sole Season runs from May to
March. Avoid Xmas - high
demand and difficult Alternatives
availability forces price up. Plaice, Dover Sole, Megrim,

16
 Instant guide to... Plaice

Flesh flavour Flesh texture Oil content Sauces/flavours

Mild Soft Low Creamy





Plaice Medium Medium Medium Sharp


Strong Firm High Strong/spicy


Sweet Meaty Delicate



Earthy Small Flakes


Large Flakes
Best cooking methods

Microwave
Price guide

Deep Fry
Pan Fry

Griddle

Steam
Poach
Low

Best portions

Bake
Grill

Boil
Medium (details on p.43-45)
High Whole





Fillets






Suprêmes
Availability (details on p.4-7)
Steaks
All year round.
Pavés
Season runs from May to
Feb. Avoid Feb to April as
its in roe (thin and watery Alternatives
flesh), Lemon Sole, Megrim, Witch, Flounder, Dab

Plaice
Unlike Dover Sole, Plaice is best eaten as fresh as possible, as the flavour quickly fades. Ranging from 230g to 2kg,
whole fish is easily identified by its distinctive orange spots, which also give an indication of the freshness (the brighter
the spots, the fresher the Plaice). It is as pronounced a flavour as Lemon Sole, but it takes sauces and other flavours
very well, and is great for battering. Cook on the bone
(with the black skin removed) to get the best from the
flavour, or use fillets with a sauce or filling. Best avoided
when in roe (around February to April), as the flesh is
thin and watery.

Megrim
Megrim, also known
Megrim
as Whiff, is more loved
by the Spanish than
in the UK. It has an
oval body similar to
Lemon Sole with a
sandy-brown dark
side but is from the
same family as Turbot Flounder & Dab
and Brill. Also known as Fluke,
Flounder has brownish-
Seafish – www.seafish.org
Witch green skin with faint red
Witch, also known as Torbay spots on the dark side, Dab

Sole, has a similar appearance to and is a bright white on

Dover Sole, and is from the same family the blind side. They are
as Lemon Sole and Plaice. a similar shape to Halibut
(though that’s where the
Both Megrim and Witch are generally fished off the similarities end!), and
southwest coast and down the Atlantic coast of Europe range in size from
and range in size from 225g to 900g. They can be a good 350g - 900g. Dabs
buy when at their freshest, are best cooked on the bone tend to be smaller, and
and require careful cooking to avoid drying out. are rarely caught bigger than
680g. At their best, both dab
and flounder are similar in flavour
and texture to Plaice, and can be
a good buy.

17
 Round-fish / Coldwater
Cod is rightly regarded as one of the world’s great coldwater fishes,
but there are plenty more similar species worth investigating too,
along with other great coldwater fish such as Monkfish, John Dory and
some underrated species such as Gurnards, Grey Mullet and Mackerel.

1.

2.

1. Cod Fillet
2. Cod
3. Haddock
4. John Dory

3.
Seafish – www.seafish.org

4.

18
 Instant guide to... Cod

Flesh flavour Flesh texture Oil content Sauces/flavours

Mild Soft Low Creamy



Medium Medium Medium Sharp




Strong Firm High Strong/spicy


Sweet Meaty Delicate


Earthy Small Flakes
Cod Large Flakes

Best cooking methods
A superb white-

Microwave
Price guide

Deep Fry
fish, to which chefs

Pan Fry

Griddle

Steam
Poach
Low

Best portions

Bake
are coming back to

Grill

Boil
Medium (details on p.43-45)
with renewed enthusiasm. High Whole
It has a long, tapered body Fillets





with a mixture of sandy-browns,
Availability (details on p.4-7)
Suprêmes







greyish-greens and darker speckles. Steaks







All year round.
Whole Cod range from 500g to over 6kg with Season runs from June to
Pavés
the smaller fish (500g to 1.8kg) sometimes known as Feb. Best quality from July
Codling. While fillets from smaller fish are most commonly to Oct. Can be difficult in Alternatives
used, it’s at its best when loins Nov & Dec. Haddock and other Cod-like species
or suprêmes are cut from larger
4-6kg fish, giving a meatier
portion with large, succulent
flakes of pure white Cod. As for
cooking, its very versatile and
takes most flavours, but requires
care as it is easily over-cooked.

Cod Loin

Haddock Instant guide to... Haddock

A member of the Cod family,
haddock is not usually available beyond
3.5kg, so is not good for steaks or suprêmes. Flesh flavour Flesh texture Oil content Sauces/flavours
Mild Soft Low Creamy
The flesh is not as white as Cod, and is not


Medium Medium Medium Sharp
as flaky, but has a slightly sweeter taste, which



Seafish – www.seafish.org
Strong Firm High Strong/spicy
is why Haddock is

Sweet Meaty Delicate
the best whitefish for

Earthy Small Flakes
smoking (see page 41).

Large Flakes
Haddock is probably more
Best cooking methods
Microwave

loved North of the border - Price guide

Deep Fry
Pan Fry

Griddle

Steam
Poach

Low
order fish and chips in
Best portions
Bake
Grill

Boil

Medium (details on p.43-45)

Scotland and it’s battered
High Whole
skinless Haddock you’ll
get – not the skin on Cod
Fillets






Suprêmes
you get South of the Availability (details on p.4-7)
Steaks
border. Cook and use the All year round.
Pavés
Season runs from May to
same recipes as for Cod. Feb, however its best from
Feb to Sept. Can be Alternatives
difficult in Nov & Dec. Cod and other Cod-like species

19
 Other members of the Cod family... Ling
Ling has a long slender body with a bronze tint,
Coley greenish-brown marks, and a white belly. It can grow
An alternative to Cod and Haddock, also known as Saithe. up to 1.5 metres long, but is usually only available as
A long tapered body, with a slight blue tint, coley range fillets. It is also often salted and dried. It has firm textured
from 500g to 6kg but are usually only available as fillets. flesh and a good flavour, which takes strong flavours well.
Coley can be a good buy, but needs to be as fresh as Also look out for Tusk, a relative of Ling with similar
possible. The flesh is often a dull off-white colour but characteristics.
lightens during cooking and it has a fine flavour.
Pollack
Hake Closely related to Coley, and the two are often confused.
Surprisingly not more popular in the UK – a large proportion Whole fish range from 500g to 3kg. Pollack is a good
of the UK catch goes to the Spanish, Portuguese and tasting fish, and is popular in France where much of our
Italians who love it. Ranging from 1 to 5kg, Hake has catch goes.
a long, round, slender body and is mainly grey and silver
in colour. Its shape makes it great for cutting into steaks Whiting
or loin suprêmes. The flesh is quite soft, but firms up A smaller fish from the Cod family, with a silvery-grey body
on cooking, has a good flavour, and is well worth trying. and rounded belly, and rarely found over 2kg. This is often
For a light, modern alternative to battered Cod, try deep- an overlooked fish but, like Coley, Whiting fillets are a good
frying Hake fillets dipped in a light tempura batter. buy when very fresh, but can be easily overcooked.

Hoki
A deep-sea fish not found around the UK, but in waters
around New Zealand, South Africa and off the Chilean
coast at depths of up to 5,000 metres. Hard to get fresh,
but frozen is available. Unlike these other ‘Cod-like’ species,
Hoki is not a member of the Cod family. However, it yields
bright white fillets, which make a good alternative to other
whitefish (see also Catfish page 22).
Seafish – www.seafish.org

5.

1. Whiting
4.
2. Pollack
3. Ling
4. Hake
5. Coley
3.

1. 2.

20
Mackerel
A superb fish, great value, readily available and yet, Instant guide to... Mackerel
amazingly underrated. Ranging in size from 200-800g,
Mackerel has a bullet shaped body with silvery-blue skin Flesh flavour Flesh texture Oil content Sauces/flavours
with dark wavy stripes. One of the richest sources of Mild Soft Low Creamy
Omega-3 (see page 12), Mackerel has greyish flesh with Medium Medium

Medium Sharp


a rich flavour, which is best grilled or baked. Any sauce Strong

Firm High

Strong/spicy


Sweet Meaty Delicate
should be sharp to complement its rich flavour – try

Earthy Small Flakes
gooseberry, sorrel, rhubarb, cranberry, redcurrant or

Large Flakes
mustard – avoid anything creamy or buttery. Marinating
Best cooking methods

Microwave
in citrus juices is also good. Mackerel is highly rated in Price guide

Deep Fry
Pan Fry

Griddle

Steam
Poach
Japanese cuisine, where whole fish are marinated in soy Low

Best portions

Bake
Grill

Boil
Medium (details on p.43-45)
before grilling or griddling – definitely worth trying. As with
most oil-rich fish, it is good for smoking, and makes a great High Whole




paté. While Herring provides the best alternative, Mackerel Fillets




Suprêmes
is closely related to Tuna, Bonito, Kingfish and Wahoo Availability (details on p.4-7)
Steaks
(see pages 30-31). All year round.
Pavés
At its best in summer.

Alternatives
Herrings

The Herring family...

Herrings
A smooth, slender body, with silvery
Mackerel
skin with hints of green and blue. They
range in size from 100-450g and are best
grilled or baked whole, but there is a
traditional Scottish recipe where they are rolled
in Oatmeal and fried in bacon fat. As with all oil-
rich fish, they benefit from a sharp sauce. Herrings are
most popular in their various smoked and cured forms, and
as Avruga – a great alternative to Caviar (see page 42).
Herring

Sardines / Pilchards
They are both the same species, which has the Latin name Sardinus pilchardus.
The smaller fish are known as Sardines and the larger, older fish are Pilchards. They range in size from 80g-150g,
and are ideal for grilling whole and served as a starter or for barbecuing. Fished off the South Coast, the French Coast
and the Mediterranean, they tend to prefer warmer waters. Currently most of the UK catch goes to France.

Anchovies and Sprats

Long, thin fish, usually around 10-15cm long. Mainly sold filleted and preserved in oil, as they are small Whitebait
and fragile and therefore difficult to transport whole. Sprats are fished seasonally around the UK coast.

Whitebait
Not actually a species in its own right, but the fry of other small species like Herrings and Sprats.
They can be found in estuaries, shallow coastal waters, the North Sea and East Atlantic. Fresh Whitebait
are hard to get, but frozen are always available. There is only one way to cook them - whole (don’t gut
or head them), dusted in seasoned flour, deep fried in oil and served with loads of lemon and parsley.
‘Devilled Whitebait’ has cayenne pepper added to the flour.

21
 Catfish
Also known as Wolf Fish,
Catfish are found all around
the North Atlantic, and have
a torpedo shaped body which Catfish
is usually only available
already filleted – probably
Icefish
a good thing, as the whole This fish (Dissostichus eleginoides) has an
fish is not particularly identity crisis! It’s also known around the world
attractive, and the skin as Patagonian Toothfish, Antarctic Sea Bass
is tough. A good buy, the flesh and Chilean Sea Bass, but it should only be
is firm and can be cooked like any marketed in the UK as Icefish or Toothfish.
Cod-like species. It’s a rich tasting fish, like an oilier Bass or Cod,
and is found in deep waters of the South Atlantic.

Conger Grey Mullet

Unlike the European Eel (page 39), the Conger is never No relation to Red Mullet, Grey Mullet range from 450g
found in freshwater, preferring temperate waters around to 3kg and have a similar appearance to Sea Bass but with
the Mediterranean and North Atlantic. While not as highly larger scales. Fish caught out in the open sea can be great,
regarded, Conger can be prepared and cooked in the same but further inshore they can taste muddy, as they are bottom
ways, but gets bonier towards the tail feeders. To remove this muddiness, soak whole scaled and
and it ranges in size typically gutted fish for 30 minutes in 2 tbsp vinegar and 1 tbsp salt
from 2-7kg. One of the best per litre. Ideal for cooking with strong flavours, and any
fish in terms of maintaining Sea Bass recipe will work.
its freshness.

Conger

Grey Mullet
Seafish – www.seafish.org

Gurnards
The most common variations are Red,
Grey and Yellow / Tub Gurnards, but
they are very similar in shape and taste,
it’s just the skin colours that change.
They are found around the UK and the
Mediterranean from 350g to 2.5kg,
and are always a good buy. Commonly
Gurnard
used for stocks, soups and bouillabaisse,
Gurnard is not a big seller despite being
rated by several well-known chefs.
Although it is bony, Gurnard has a good
flavour, firm textured flesh, takes strong
flavours and pan-fries or grills well.

22
 Instant guide to... Monkfish

Flesh flavour Flesh texture Oil content Sauces/flavours

Mild Soft Low Creamy



Medium Medium Medium Sharp


Strong Firm High Strong/spicy




Sweet Meaty Delicate



Earthy Small Flakes
Large Flakes Best cooking methods

Microwave
Price guide

Deep Fry
Pan Fry

Griddle

Steam
Poach
Low Best portions

Bake
Grill

Boil
Medium (details on p.43-45)

High Whole
John Dory


Fillets







Suprêmes
Availability (details on p.4-7)
Steaks






John Dory All year round.
Best quality from Oct to
Pavés
Often named St. Peter’s fish (St. Pierre in France, May.
Janitore in Spain), as he is alleged to be the origin Alternatives
of the distinctive dark ‘thumbprint’ (or spot) on None (Langoustine meat comes closest)
its side as a thank you for some help with
his tax! The English name John Dory
arrived from the French ‘jaune doré’
meaning ‘golden yellow’ – a good
description for this unusual looking
fish, which varies in size from
smaller 230-450g fish up to 2kg. Monkfish
Because of the large head (like Monkfish,
this accounts for half its weight), John Dory
is best filleted, but beware the low yield (around
35%) and some sharp nasty spines, which require
extra care when filleting. The flesh is creamy-
white, with a dense texture similar to Dover Sole,
which holds up well during cooking. Ideal pan-
fried or grilled, John Dory works well with
Mediterranean flavours, salsas, and peppery
sauces. It may be an expensive fish with Monkfish
a low yield – but it’s worth it! An ugly fish, which has a huge head, accounting for half
the fish’s weight. However, there is inner beauty! Usually
only the tails are sold, and range from 350g to 4kg. Once
John Dory skinned, trimmed and the membrane removed, the tails
Instant guide to...
yield some fantastic meat, with a firm, meaty texture and
a taste similar to langoustine / scampi. In the 1970s
Flesh flavour Flesh texture Oil content Sauces/flavours Monkfish was only fished commercially as a cheap scampi
Mild Soft Low

Creamy

substitute! Great for searing and then roasting, Monkfish
Medium Medium Medium Sharp

will take on strong flavours and herbs well. Particularly
Strong Firm High Strong/spicy

good coated with chopped rosemary and olive oil, wrapped
Sweet Meaty Delicate


in Parma ham and baked. The liver is also highly prized,
Earthy Small Flakes
and is a delicacy in Japan where it determines the price
Large Flakes Best cooking methods of the fish. Similar species known as ‘Stargazers’ are found
Microwave

Price guide in warmer waters around Australia and New Zealand but
Deep Fry
Pan Fry

Griddle

Steam
Poach

Low Best portions are a bony fish, not cartilaginous like the European
Bake
Grill

Boil

Medium (details on p.43-45)

Monkfish.
High Whole


Fillets




Suprêmes
Availability (details on p.4-7)
Steaks
All year round.
Pavés

Alternatives
None

23
 Sablefish
Often known (incorrectly) as Black Cod, and popular in
Japanese cuisine, this premium species is commonly fished
in Alaska and is usually around 5kg. With its large, moist,
flakes of delicious white flesh, this is a truly superb eating
fish, but Sablefish is rarely available fresh, and even the
frozen is sadly out of most price ranges. Best pan-fried
or baked, and featured in a classic recipe, where it is
marinated in sweet miso for 2 to 3 days before being
pan-fried and finished in the oven.

Scabbard Fish
A long, thin fierce looking deep-sea fish found as far down
as 1,000 metres in both cold and warm waters around the
Atlantic, Mediterranean and Pacific. There are two main
species of Scabbard – black and silver – and it is sometimes
known as Sabre Fish (and incorrectly as Ribbon Fish or
Cutlass Fish). Much is caught off the island of Madeira
using long lines dyed black, where they and the Portuguese
know and love it as Espada. Usually around 1 to 2kg,
Scabbard has soft, delicately
flavoured white meat. It is
usually skinned then filleted
or steaked and baked,
grilled or pan-fried.

Silver Scabbard Fish

Seafish – www.seafish.org

24
Round-fish / Warmwater
This section focuses on warmwater and reef fish, often referred to as ‘exotics’. Predominantly found in
warm, tropical waters around the world, exotics are flown into the UK daily – even fish from Australia can
be in the UK within 36 hours of being caught.

Some species included here, such as Sea Bass, Sea Breams and Red Mullet, are also found in more
temperate waters, and can be found around the southerly coasts of the UK in spring and summer.

25
27
 Barracuda Croakers / Drums
A long, thin fish known by the French as ‘Brochet De Mer’ All species from the family Sciaenidae should be marketed
(Sea Pike) due to its appearance, but the sweet tasting, under any of these three names. Also known as Mulloway in
flaky flesh is something else! They range in size from 2 Australia, these species tend to resemble Perch or Sea Bass,
to 8kg,and are a large, mean and some make a croaking or drum sound – hence the
looking predatory fish. However, names. They range in size from 500g to 5kg and can be
the shape means from the 3kg+ Barracuda cooked as per Sea Bass and Sea Bream. There is a species
Suprêmes
fish you get some large, even called Meagre, which is also part of the Sciaenidae family.
shaped, long fillets – great for It resembles Sea Bass, and is now being farmed in France –
suprême portions. Barracuda can one to look out for.
take strong flavours like Thai and
Indian well. Best pan-fried, grilled
or baked, but be careful not to
overcook, as it dries out easily.

Barramundi
Similar to a large wild Sea Bass, and also known as Giant
Sea Perch, though Barramundi has darker markings, and Instant guide to... Sea Bass
heavier scales. It’s a highly prized fish, especially in
Australia, where wild fish range from 2 to 8kg commercially, Flesh flavour Flesh texture Oil content Sauces/flavours
but can grow up to 55kg. Barramundi is now also Mild Soft Low Creamy


beginning to be farmed successfully, which will bring Medium

Medium

Medium

Sharp


smaller, portion-sized fish onto the market. It has moist Strong Firm High Strong/spicy


flesh with large flakes, and a sweet taste which, like Sea Sweet

Meaty Delicate


Bass, can stand on its own, as well as suiting most flavours Earthy Small Flakes


and recipes. Cook using any method, though it’s not good Large Flakes Best cooking methods

Microwave
for poaching. Popular in Australian Price guide

Deep Fry
Pan Fry

Griddle
fusion cuisine, where East

Steam
Poach
Low Best portions

Bake
Grill

Boil
meets West. Medium


(details on p.43-45)

High Whole





Fillets




Availability (details on p.4-7)
Suprêmes



Barramundi Steaks
All year round.
Pavés
Farmed all year, wild season
runs from Aug to March
(high price). Alternatives
Gilthead Bream, Barramundi

Sea Bass
In the wild they are found from the
Mediterranean to Norway in spring
and summer, grow up to 7kg, and
are a prize catch, especially
when line-caught. Now,
thanks to farming in the
Seafish – www.seafish.org

Mediterranean, this highly rated

fish is not only considerably more 3.
affordable, but available in plentiful supply
all year round. The only difference is that farmed
Bass have a slightly higher fat content. Fish from
300g-600g are ideal for simply gutting, scaling, stuffing 2.
with herbs and baking or grilling. Skin-on fillets (two per
person from a 400-600g fish, or one from a 800g+ fish) are 1. 1. Sea Bass (farmed)
great for grilling or pan-frying. Large wild fish over 3kg also yield good 2. Striped American Bass
3. Sea Bass (wild)
suprêmes. Sea Bass has a delightful flavour which stands on its own, but also works
with stronger flavours, and is particularly popular in Thai cuisine.

There is also a variation of the European Sea Bass called Striped American Bass,
which is a farmed freshwater fish, but without the typical earthy freshwater taste.

28
26
 Sea Breams
There is a wide range of Sea Breams out there,
some do find their way up the Gulf Stream
to the south coast, but the majority are
fished in the Mediterranean and in the
Atlantic off the coast of Africa. Varieties
include Black, Black Banded, Red, Pink,
White, Yellowfin, Theadfin, Gilthead
and Ray’s Bream, along with Pagre,
Porgy and Dentex, but do not confuse
with freshwater Breams. Sizes range
4.
from 300g to 1kg, though they tend to
average at around 450g making Sea Bream
a great fish for serving whole. The larger 800g+
fish provide some good size fillets. Can be grilled,
3. baked, steamed, poached or pan-fried. At it’s
best with lighter, subtler flavours, and with any
Mediterranean flavours. Sea Bream are also farmed
in the Mediterranean.
1. Black Sea Bream
2. Threadfin Bream 2.
3. Gilthead Bream
4. Pink Bream

1.
Instant guide to... Gilthead Bream

Flesh flavour Flesh texture Oil content Sauces/flavours

Mild Soft Low Creamy




Medium Medium Medium Sharp




Strong Firm High Strong/spicy
Gilthead Bream

Sweet Meaty Delicate



The most popular and highly regarded of the Sea Breams Earthy Small Flakes


is the Gilthead Bream (also known as Royal Bream). Large Flakes Best cooking methods
According to Greek mythology, Gilthead Bream was

Microwave
Price guide
Deep Fry

considered sacred to Aphrodite – the goddess of love,

Pan Fry

Griddle

Steam
Poach
Low Best portions
Bake
Grill

Boil
beauty and sexual rapture! A superb looking fish with Medium (details on p.43-45)


bright silvery skin with hints of pink and gold, Gilt Heads High Whole






are successfully farmed in the Mediterranean, giving year- Fillets




round availability in consistent sizes from 300g to 1kg. Suprêmes
Availability (details on p.4-7)
The larger fish can be filleted, and its shape is also ideal Steaks
All year round.
for butterfly fillets, which are great for filling with a pesto. Farmed all year.
Pavés
Using dill or fennel will enhance the flavour. With its pinkish Wild Black Sea Breams are
opaque flesh, the popularity of Gilthead Bream continues in season from July to Dec. Alternatives
to grow as a slightly sweeter tasting alternative to Sea Bass, Sea Bass, Sea Breams, Emperors

and can be cooked the same way as Bass and other Breams.
Seafish – www.seafish.org

Gilthead Bream

27
 Emperors
Like Sea Breams, there are many different Emperors.
They look a lot like Snappers, and are closely related,
the difference being Emperors are species from the family
Lethrinidae and Snappers are from the family Lutjanidae.
Just to further confuse, there is a fish called Emperor
Snapper although it is a member of the
Lutjanidae family. Ranging from 300g
to 1kg, varieties of Emperor include
Longnose, Snubnose, Spangled (also
known as Capitaine or Blue Emperor), Emperor
and Yellowtail. When it comes to the
flesh and cooking, while Emperor
doesn’t have quite as strong
a flavour as Snappers, it can
be cooked in the same way.

Snappers
There are a great many varieties of Snapper, including Five
Line, Yellowtail, Silk, Crimson, Flag, Moses, Mangrove Jack,
Emperor and Goldband, but the undisputed heavyweight
champion is the Red Snapper (Lutjanus sanguine). All Snappers
are available in sizes from 500g to 1kg, which provide portion Red Snapper
size whole fish, and fillets, but Red Snapper can grow up Fillets
to 11kg – providing fantastic suprêmes from fish over 3kg.
Be aware of Malabar Snapper – very similar to Red Snapper,
but requires careful cooking to avoid drying out. The flesh
is similar in most Snappers – pale pink, flaky, with a distinctive Red Snapper
Instant guide to...
sweet taste – and is usually served with its attractive skin on,
which can be eaten – but don’t forget to de-scale. Snappers
can be grilled, pan-fried, baked, roasted, barbecued Flesh flavour Flesh texture Oil content Sauces/flavours
(whole fish only), and will take as much flavour as you Mild Soft Low

Creamy
Medium Medium Medium Sharp
can throw at it. Loads of chilli,




Strong Firm High Strong/spicy
garlic, lime, coriander,



Sweet Meaty Delicate
it even works with


Earthy Small Flakes
curry flavours.
Large Flakes
Best cooking methods
Microwave

Price guide
Deep Fry
Pan Fry

Griddle

Steam
Poach

Low Best portions

Bake
Grill

Boil

Medium (details on p.43-45)

Red Snapper

High Whole





Seafish – www.seafish.org

Fillets




Availability (details on p.4-7)
Suprêmes



Steaks
All year round.
Pavés

Alternatives
Other Snappers, Emperors

Jobfish
Jobfish are all species of Aphareus, Aprion and
Pristipomoides. Varieties include Goldband Jobfish and
Job Jaune. They are generally thinner than a Snapper,
but the flesh and taste is similar, and can be cooked
in the same way. They range from 500g to 1.5kg.

28
Wrasse
A distant relative of Parrot Fish, the two are similar and
can be confused. Despite around 500 species, Wrasse are
much more difficult to find, and don’t always have as much
flavour, particularly when caught in more temperate waters
– the Cuckoo Wrasse is found up as far as the UK and
even Norway. Ranges in size from 500g to 16kg
and in various colours – dark blues and
greens, red and gold – that change
as they grow. Cook as per
Snappers or Sea Breams.

Goatfish

Moonfish
Also known as Opah, Moonfish is a stunning looking fish –
round, with a thin body like Pomfret, with striking blue and
Red Mullet pink skin with red fins. It can grow up to 100kg, living at
depths of 100-400metre in most warm waters, and can
A great looking fish, with a mix of orange, red and pink
swim up as far as the UK in summer. Under its striking
coloured skin. Not a large fish, ranging in size from 200g
blue and pink skin, it has firm, salmon-like flesh, which i
to 1kg, but has a big flavour, which comes from its diet
s very highly rated. Best filleted and pan-fried.
of crustaceans. Larger fish can be filleted, but best to look
Not easy to obtain, but don’t confuse
for 400-600g fish – they simply need scaling carefully
Moonfish with Sunfish (Mola mola) –
(the skin is delicate), gills removing, then grilling or baking
which has a stubby, flipper-like tail,
whole. The flesh is a wonderful pale pink, and very delicate,
dark brown leathery skin, and should
but takes strong flavours, and works especially well with
be avoided. Moonfish
fennel or tapenade. Goatfish (pictured above) is a very
similar species from the same family, and is flown
in regularly from Australia.
Pomfret
An unusual looking fish, thin and round-shaped with black
or silver skin. They are often found in the Indian Ocean,
Instant guide to... Red Mullet and are usually available around 500g. Pomfret is one of
the most prized fish in Indian cuisine, and fillets are often
Flesh flavour Flesh texture Oil content Sauces/flavours scored and coated in
Mild Soft

Low

Creamy strong curry pastes Pomfret
Medium Medium Medium Sharp

using flavours such as Seafish – www.seafish.org
Strong Firm High Strong/spicy

coriander and cumin
Sweet Meaty Delicate


seeds, tamarind,
Earthy Small Flakes


turmeric, cinnamon
Large Flakes Best cooking methods and chilli before frying,
Microwave

Price guide baking or steaming.

Deep Fry
Pan Fry

Griddle

Steam
Poach

Low Best portions

Bake
Grill

Boil

Medium (details on p.43-45)

High Whole



Fillets




Suprêmes
Availability (details on p.4-7)
Steaks
All year round.
Pavés
Best in summer.
UK season runs from May to
Nov. Goatfish all year from Alternatives
Australia. Goatfish, Red Snapper

29
 Game fish
These are some of the world’s great species – large and powerful, and fantastic to observe in the wild.
Imported into the UK daily from warmer waters around the world, these species rarely swim near UK
shores. For the chef they provide large loins of boneless meat, which can be cut into skinless and boneless
portions. Increasingly popular on menus, where consumers like the meatiness and the lack of any bones.

Tuna
Every menu should have fresh Tuna! With its firm,
rich red meat, you could almost describe this as the
‘cow of the sea’ and like steak, is best seared on the
outside, rare in the centre. While available year round,
Tuna can be harder to source in the summer, when the
fish follow the monsoon season around the Pacific. It can
be flash grilled, griddled or pan-fried but avoid baking as
it will dry out. Tuna has a great flavour which stands on
its own or try any Mediterranean flavours, spices, chillies,
Oriental flavours – just avoid creamy sauces as it’s an oil-
rich fish. Tuna should be kept below 4OC up until cooking
to avoid histamines developing.

The most common grades of Tuna are listed here in order

of quality, starting with the best:

• Yellowfin (Thunnus albacares) – A browner, less rich

colour, and very tasty. The most commonly available
in the UK.

• Skipjack (Euthynnus pelamis) – Rarely sold fresh,

used for canning.
Tuna Loin

Instant guide to... Tuna

Flesh flavour Flesh texture Oil content Sauces/flavours

Mild Soft Low Creamy
Medium Medium Medium Sharp


Seafish – www.seafish.org

Strong Firm High Strong/spicy

Sweet Meaty Delicate


Earthy Small Flakes


Large Flakes Best cooking methods
Microwave

Price guide
Deep Fry
Pan Fry

Griddle

Steam
Poach

Low Best portions

Bake
Grill

Boil

Medium (details on p.43-45)

High Whole
Fillets

Availability (details on p.4-7)

Suprêmes



All year round.
Steaks

Pavés
Can be harder in the
summer due to the monsoon
season in the Pacific. Alternatives
Marlin

30
Bonito Other game fish...
Looks and tastes about halfway between Mackerel and Tuna.
Bonito ranges in size from 1 to 5kg has quite a strong taste, Trevallies / Jacks
but the texture is coarser than Tuna. Dried Bonito flakes are The commercial names Trevally or Jack cover a wide
used to make Dashi – the Japanese cooking stock. range of species with various local names, including Horse
Mackerel, Crevalle Jack, Scad, Pompano and – confusingly
Wahoo – Yellowtail Kingfish! It’s hardly surprisingly they are often
What a great name! Another member of the Mackerel confused with Kingfish. The Australian Yellowtail Kingfish
family, and probably closest to Kingfish, but it has a taste (Seriola lalandi) is now being successfully farmed, giving a
and texture similar to chicken. Not often available fresh consistent supply of 4 to 8kg fish, though legally it should
but, as with Mahi Mahi, a great fish to look out for. be marketed in the UK as either Jack or Trevally. Citrus
marinades help retain
the moisture during
cooking, and they go
very well with Thai
and Cajun flavours.

Wahoo

Kingfish Escolar
Also known as King Mackerel, a true Kingfish is the species From the family of Snake Mackerels, Escolar are long and
Scomberomorus cavalla. Various other fish such as King slender, with dark browny-grey skin and can grow up to
Carangue, Yellowtail Kingfish and Pompano are sometimes 130cm. While not commonly available fresh, they freeze
mistaken for Kingfish but, although related, are a Jack very well, partly due to their high oil content. The flavour
or Trevally. Once identified though, Kingfish is a great fish! is quite rich and oily, so best served with accompanying
It has rich, oily, firm flesh, and like Mackerel, works better flavours such as lime and coriander, but nothing creamy.
with sharp flavours. Looks great when griddled or barbecued as the waxy-oils
produce fantastic ‘grill marks’.

Kingfish

Escolar – food safety update

Escolar can contain high levels of a compound similar to
castor oil which can have a similar effect on your digestive
system. To reduce the risk of these problems simply follow
these steps. Seafish – www.seafish.org
• Keep it fresh, chilled and eat within two days. As it is
an oil-rich fish it can spoil faster than typical whitefish.
Defrosted frozen fish should be consumed the same day.

• Portion sizes should be smaller than for other fish,

recommended portion size is less than 160g.

In particular Lepidocybium flavobrunneum and the closely

related species of Oil Fish Ruvettus pretiosus may only be
placed on the market wrapped or in packaging and must
be appropriately labeled to provide information on
preparation and cooking methods.

31
 Marlin
A very large fish, and can grow as large as 300kg,
though at this size the meat isn’t as good quality.
Loins up to 3kg are ideal. There are different
varieties of Marlin – Black, Blue and White,
though they are all fairly similar.

Sailfish
A very similar fish to Marlin, but has a ‘sail’
on its back which folds out when swimming
at speed – up to 60 miles per hour! Similar
to Marlin in taste and texture, but is not
Marlin Suprême
as readily available.

Mahi Mahi
Also called Dorado or Dolphin Fish in parts of the world
(though is no relation to Dolphin). Thankfully, the Hawaiian
name Mahi Mahi (meaning ‘strong strong’) is its commercial
name in the UK. Mainly found around the Seychelles,
the Caribbean and the South Pacific/South American coast,
this is a fantastic fish in looks, speed
(50mph) and most importantly,
in taste. As a comparison, it is
closest in taste to Jacks /
Trevallies and Kingfish,
but Mahi Mahi are quite a
unique species, with a more
flaky texture and a sweeter
Mahi Mahi Fillets
flavour. The flavour stands
on its own, or use fruity or
spicy flavours and salsas with
it - this fish loves chillies!
Not always easy to source
fresh, but frozen is always
available and it freezes well.

32
 Shellfish
Crustaceans and Molluscs

Crustaceans
Lobsters
You can’t beat the wow factor when serving a whole
cooked lobster to the customer’s table. Native Lobsters
are from coastal waters around the UK and are often
considered the best, but are usually all sold locally or
exported. Canadian and American Lobsters are caught
off the East Coast of Canada and down as far as Maine,
and provide a readily available year-round alternative.

There is much debate as to the most humane method for

cooking live Lobsters. The Royal Society For The Prevention
of Cruelty To Animals (RSPCA) recommend you first place
them in a freezer for two hours, which renders them
unconscious. Then before boiling, drive a sharp pointed
knife through the cross on the
head (death is instantaneous).
Live Lobster This prevents the meat becoming
tougher. You can then plunge
them into heavily salted (40g
per litre) boiling water and simmer
for 15 minutes for 500g adding
2 minutes per additional 100g.
Alternatively you can halve the
Lobster and grill, or remove the Cooked Lobsters

claws and body meat and steam

or stir-fry.

Instant guide to... Lobsters

Meat flavour Flesh texture Oil content Sauces/flavours

Mild Soft Low Creamy



Medium Medium Medium Sharp


Strong Firm High Strong/spicy




Sweet Meaty Delicate



Earthy Small Flakes
Large Flakes Best cooking methods
Microwave

Price guide
Deep Fry
Pan Fry

Griddle

Steam
Poach

Low
Bake
Grill

Boil

Medium Best portions

High

Whole

Halved



Availability (details on p.4-7)
Peices




Crawfish All year round.
Season runs from April to
Nov.
Alternatives
Crawfish, Crayfish

33
 Slipper Lobsters (Moreton Bay Bugs)
Unusual looking and bearing little resemblance to what we Instant guide to... Brown Crab
recognise as a Lobster, Slipper Lobsters – or Bugs as they
are known in Australia – don’t have claws so all the meat Meat flavour Flesh texture Oil content Sauces/flavours
is in the tail. Despite their higher price per kilo when Mild Soft

Low

Creamy
whole, when you compare the yield with a traditional Medium

Medium Medium Sharp


Lobster, Slippers can be better value, though not as Strong Firm High Strong/spicy


Sweet Meaty Delicate
readily available and normally sold frozen.

Earthy Small Flakes


Large Flakes
Crayfish
Best cooking methods

Microwave
Price guide

Deep Fry
This freshwater crustacean looks like a small Lobster –

Pan Fry

Griddle

Steam
Poach
Low

Bake
averaging 10cm / 55g. The tail meat is succulent with

Grill

Boil
Medium Best portions
a Prawn-like texture and a lovely sweet taste. European

High Whole

wild Crayfish are almost extinct and not recommended, Peices


but other species are successfully farmed around the world.
Availability (details on p.4-7)
Whole Crayfish are available frozen though harder to get
All year round.
fresh, and can be cooked like a Lobster. Fresh tail meat Season is April to Sept as is
preserved in brine is readily available and is ideal for best availability.
salads, pasta and any prawn dishes. Not to be confused Alternatives
with Crawfish. Spider Crab, Blue Crab, Blue Swimming Crab

Crawfish Brown Crabs

A seawater species sometimes called Spiny or Rock Lobster Cocks (males) contain more white meat than Hens (females)
and regularly confused with Crayfish, Crawfish can grow and are preferred by chefs. To identify them, Cocks have
larger than Lobsters. They have a Lobster’s shape but no larger claws and their tail flap is narrower and more
large claws, and only the tail meat is eaten. Found in most pointed. Cocks range in size from 1 to 2kg, with an
European waters, but most UK catch is exported to the approximate 35% yield, and more white meat than brown.
continent. Very popular in Australia, use as per Lobsters. There are other Crabs to look out for such as the Spider
Crab, Snow Crab and Blue Crab, which all have similar
Langoustines tasting meat. Also available is the Blue Swimming Crab,
As nice as a basket of scampi and chips can be on occasion, found around the Pacific Rim. Whole frozen Blue Swimmers
it is not the best use of this superb species. Also known are imported, but the main demand is for the 454g tubs
as Dublin Bay Prawns, Nephrops and Norwegian Lobster, containing large lumps of succulent meat, which is
Langoustines vaguely resemble a large King Prawn, but are pasteurised and chilled, giving it a 6 month shelf life.
actually a closer relation of the Lobster, growing up to 250g. It is superb for crab cakes, chowders, salads and pasta.
They are great roasted in the oven and served whole with Before cooking live Crabs, the RSPCA recommend you first
lemon and mayonnaise or split in half, place them in a freezer for two hours, which renders them
coated in butter and herbs and unconscious. Another method is to insert a pointed rod
grilled. The tail meat has (kebab skewer) just above the mouth and push to the back
a sweet taste and of the shell. You can then plunge them into heavily salted
a prawn-like texture. (40g per litre) boiling water and simmer for 15 minutes
for 500g, adding 2 minutes per additional 100g. Then
remove and allow to cool. Alternatively the claws and
2. body meat can be removed and steamed or stir-fried.

Prawns & King Prawns

A large proportion of the ‘fresh’ Prawns you will find
in the marketplace are actually defrosted frozen
1.
Prawns – from small, succulent cooked and peeled
North Atlantic Prawns to giant, meaty U10
(under 10 prawns per kg / each
100g+) raw whole Black Tiger
3. 5. Prawns. Freezing at source
1.
2.
Brown Crab
Spider Crab
locks in the freshness,
3. Crayfish and provides better choice,
4. Langoustines
5. Lobster availability, convenience,
quality and value.

4.
King Prawns

34
 3.
1. Clams - Hardshell
2. Oysters (Pacific)
3. Samphire (see page 42)
4. Clams - Venus
2. 5. Clams - Palourdes
6. Clams - Praire
7. Whelks
8. Mussels
9. Clams - Amande
10. Winkles
1.

6.

5.
7.

4.
10.

9.
8.

Molluscs Mussels
Rope-grown Mussels are cultivated on suspended ropes,
Bivalves are shellfish with two shells joined by which ensures they don’t touch the seabed and pick up grit
a hinge, examples include Oysters and Mussels. and barnacles. Their bluish-black shells are thinner as they
Other shellfish such as the gastropods (members are grown in sheltered waters so the shells don’t need to
endure stormy seas. The meat content is higher as they
of the snail family) have only one shell, examples are not exposed at low tides and so constantly feed.
include Limpets and Whelks. Rope grown Mussels are available
year round although not at their best
in the summer months. Dredged
Instant guide to... Mussels Mussels can be much cheaper,
but need more cleaning to remove
Meat flavour Flesh texture Oil content Sauces/flavours the sand and grit. Dredging runs
Mild Soft Low

Creamy

from August through to May. The
Medium Medium

Medium Sharp myth of only eating Mussels when
Strong Firm High Strong/spicy


there is an ‘R’ in the month is
Sweet Meaty Delicate
incorrect. Mussels spawn in spring,
Earthy Small Flakes

and are not at their best as their
Large Flakes
Best cooking methods meat content is lower, but there
Microwave

Price guide is no risk in eating. Mussels make

Deep Fry
Pan Fry

Griddle

Steam
Poach

Low

a fine starter, lunch or main course.
Bake
Grill

Boil

Medium Best portions

Ensure the Mussels are clean and free of barnacles; remove
High Whole

any ‘beard’ (also known as ‘byssus thread’, and is what
attached the Mussel to the rope or rock it grew on), and
Availability (details on p.4-7) simply steam in the serving sauce or over a bed of seaweed.
All year round. Discard any that do not open. There are classic recipes such
Rope grown Oct to July
as moules marinières and moules provençale, and you can’t
Dredged Aug to May
Alternatives imagine paella without them. Frozen Mussels are good
Frozen Mussels, Clams quality, and include New Zealand Greenlip Mussels, which
have a different taste and are much bigger, making them
great for topping and grilling.
35
 Oysters
Instant guide to... Scallops There are three main
varieties available in the UK
Meat flavour Flesh texture Oil content Sauces/flavours – Native, Pacific (or Rock
Mild Soft

Low

Creamy Oysters), and Portuguese.
Medium

Medium

Medium Sharp

The Native Oyster (available
Strong Firm High Strong/spicy from September to April)
Sweet Meaty Delicate Native Oysters



is considered the best,
Earthy Small Flakes
but takes twice as long
Large Flakes
Best cooking methods to grow, making it more

Microwave
Price guide expensive. Pacific are available year round.
Deep Fry
Pan Fry

Griddle

1.

Steam
Poach
Low All Oysters should feel heavy for their size
Bake
Grill

Boil
Medium and be kept with the round ‘cupped’ part
High

Meat





of the shell facing downwards to retain the
moisture. Despite their modern image as
Availability (details on p.4-7) a luxury food, Oysters used to be a cheap
All year round. working class food, and used in a traditional
Season runs from Sept to British Beef and Oyster pie. Now commonly 2.
Mar, but best from Mar to
Alternatives
served raw with lemon and pepper, though
Nov.
Frozen Scallops stronger salsa type toppings are also used.
Oysters can also be steamed open like Mussels,
topped then grilled or baked, or the meat can
Scallops be removed, coated in tempura batter and
The attractive fan-shaped shells contain translucent off- deep-fried.
white meat wrapped with a bright orange roe or coral,
which has a different taste and texture. The membrane, Clams Razor Clams 1.
2.
Native Oysters
Pacific Oysters
grey-brown frill and black thread of intestine are all There are
discarded. King Scallops have approximately 15cm wide several varieties
shells (one rounded, one flat) and you get 18 to 35 pieces of Clam; all are
of meat per kg. Queen Scallops have approximately 7cm round and stone-like
wide shells (both rounded), and you get 40 to 120 pieces except the Razor Clam, so called because
of meat per kg. They can be sold either in the shell or as it resembles a cut-throat razor. Amande,
shelled meat – with or without the roe. The easiest way Hardshell, Venus and Razor Clams are the
of catching Scallops is through dredging, but we also most common varieties. Palourdes (or Carpet
have a market for premium quality diver-caught Scallops. Shell) are considered the finest Clams and
Because the meat acts like a sponge, there is a long command a much higher price. Once washed Oyster shucking
history of ‘soaking’ Scallops to increase the weight. and scrubbed, they are used in some classic Hold the Oyster cupped side
A superb starter with or without shells, Scallop meat has down in a cloth with the hinge
dishes such as Linguine alle Vongole and towards you.
a sweet, delicate flavour, and requires very little cooking – New England Clam Chowder. They can also Wriggle the blade of a short,
the simpler the better. Best either steamed, pan-fried be served raw like Oysters. strong, blunt knife between the two
shells and twist to open slightly.
or grilled.
Cockles
The main fisheries for Cockles include the
King Scallops
Thames Estuary, Morecombe Bay and Burry
Inlet. They are very similar to Clams and can
Seafish – www.seafish.org

be cooked in the same ways. Often associated

with trips to the seaside, where Cockles are
sold in small pots by local vendors.

Whelks & Winkles

Both are univalves with ribbed spiral shells
Run the blade along the inside of
and a similar appearance to a snail. They can the upper shell to sever the upper
grow up to 12cm. The meat is juicy with a shell from the meat and discard
the shell. Then run the blade
strong flavour, and a chewy texture. Whelk under the meat to free it from the
meat is often sold cooked, but if raw, soak for cupped shell.
several hours in salty water, before steaming
for 5 minutes. Serve with lemon juice, salt
and pepper or with the traditional malt vinegar
and a winkle picker. Winkles are a similar
shape to Whelks, but rarely grow beyond
3cm and have much darker coloured shells.
Cook in the same way.
36
Cephalopods
These are technically Molluscs, but in both appearance and cooking method they are completely different.
Cleaning and preparing Cephalopods can be time consuming and is very messy, so you may want your supplier
to do it.

Squid
The best loved cephalopod; Squid has a firm texture, and a strong flavour. Also known as Calamari, Squid
range in size from 100g to 1kg. Cleaning and preparing Squid: Pull the body from the tentacles. Cut the
head from the tentacles just below the eyes and discard (though you may want to save the ink sack*
if you can find it – invariably they will have ‘shot’ it on capture). Squeeze out the ‘beak’ from the
centre of the tentacles. Remove the quill from inside the body (looks like a piece of transparent
plastic), wash it out and then wash off the membrane on the outside. Then cut the fins from
the body, which like the tentacles, can be kept and used. Once cleaned and prepared,
the body (or tube) can be good for stuffing and steaming or baking, small whole Squid
can be grilled, pan-fried or griddled and large Squid can be opened out flat, scored
and cut into pieces with the tentacles for stir-frying.
Squid
*Squid ink is widely used in making pasta and risotto, and gives it a rich
black colour and a delicious fishy taste. It freezes well, and can even be sold
separately, so you don’t need to buy Squid to get it!

Instant guide to... Squid

Flesh flavour Flesh texture Oil content Sauces/flavours

Mild Soft Low Creamy


Medium Medium Medium Sharp




Strong Firm High Strong/spicy



Sweet Meaty Delicate


Earthy Small Flakes
Large Flakes Best cooking methods

Microwave
Cuttlefish Price guide
Deep Fry
Pan Fry

Griddle

Steam
Poach

Low
Bake
Grill

Boil
Medium Best portions


Cuttlefish High Whole





Very similar to squid,
Pieces






but can be tougher, and not Availability (details on p.4-7)

as readily available as most UK All year round.

Season runs from May to
landings are sold to France and Spain. Oct, but the best availability
Usually range from 225-500g. Contains the and quality is from Oct to Alternatives
hard white bone often seen in bird cages! Mar. Cuttlefish, Octopus

Octopus
It can be difficult to cook, as it can easily become tough
and rubbery. Much of the Octopus in the market
place is ready prepared and frozen, and this is
no bad thing as it helps to tenderise it.
There are many schools of thought on how
best to cook it. Most chefs thoroughly beat
it first (the Greeks used to do this on the Octopus
rocks!), and it is then cooked either
very slowly or very quickly –
but never in-between.

37
 Salmon and Trout

1.

2.

5.

1. Salmon (Atlantic)
3. 2. Sea Trout
3. Brown Trout
Salmon (Atlantic) 4. Rainbow Trout
5. Golden Trout
Incredible to think that this was
once a luxury fish only available to 4.
the wealthy. As wild Salmon stocks decrease,
the development of farmed Salmon has not so much
bridged the gap, more like blown it wide open, making it Instant guide to... Salmon (Atlantic, farmed)
very affordable and our biggest selling species – by a long,
long way! Available from February through to August,
they are firmer, have more flavour, and in short supply – Flesh flavour Flesh texture Oil content Sauces/flavours
Mild Soft Low Creamy
which is all reflected in the price. Wild fish have been

Medium Medium Medium Sharp
caught as large as 45kg, but are usually up to around




Strong Firm High Strong/spicy
15kg. Farmed fish range from 2kg to 8kg. Certified organic


Sweet Meaty Delicate
Seafish – www.seafish.org

farmed Salmon is also available on request – wild caught Earthy Small Flakes
fish are not classed as organic! Large Flakes

Best cooking methods
Microwave

Price guide
Deep Fry

The most popular portion is the suprême – with or without the

Pan Fry

Griddle

Steam
Poach

Low

Best portions
Bake

skin, though steaks are also widely used and are good value.
Grill

Boil

Medium (details on p.43-45)

Salmon can be cooked in most ways, with a vast array of flavours
and recipes. It is also very good eaten cold with a flavoured
High Whole




Fillets





mayonnaise, making it a good choice for summer functions.
Availability (details on p.4-7)
Suprêmes







All year round.
Steaks







Salmon (Pacific) Farmed all year, wild
Pavés

There are six species of Pacific Salmon (see page 6). season from April to Sept
(high price). Alternatives
Wild Pacific Salmon is caught between May and September
Sea Trout, Rainbow Trout, Pacific Salmon
and its flesh has a darker colour than its Atlantic counterpart
and is slightly less oily, but can be cooked in the same ways.
Not easy to get fresh, but it freezes very well, providing wild
Salmon at a very keen price.
38
40 The guide to... Cephalopods
 Sea Trout
Instant guide to... Rainbow Trout This much sought-after fish is wild, and often known
as Ocean Trout or Salmon Trout as it has a very similar
Flesh flavour Flesh texture Oil content Sauces/flavours appearance to Salmon, with a taste and texture midway
Mild Soft

Low Creamy

between the two. Although it is classed as the same
Medium

Medium

Medium

Sharp

species as Brown Trout, Sea Trout migrates to the sea,
Strong Firm High

Strong/spicy

which the Brown Trout doesn’t. The season runs from
Sweet Meaty Delicate


1 March to 31 August, though it is now being farmed
Earthy Small Flakes


which will widen the availability. Ranges in size up
Large Flakes Best cooking methods to 5kg, and can be cooked as with Salmon or Trout.

Microwave
Price guide
Deep Fry
Pan Fry

Griddle

Steam
Low

Best portions Poach
Brook Char
Bake
Grill

Boil
Medium (details on p.43-45)
Belonging to the Char group of fish, Brook Char are
High Whole



distinguished from most Trout and Salmon by a lack of any
Fillets



Suprêmes black spots on their body. Farmed in Wiltshire from April
Availability (details on p.4-7)
Steaks to September.
All year round.
Pavés
Farmed all year, wild
season from May to Nov. Arctic Char
Alternatives There are freshwater Char
Sea Trout, Salmon
found around northern
Europe (especially famous
in the Lake District around
Rainbow Trout Lake Windermere), and
Originally found in the lakes and migratory Char in Arctic
streams draining from the Pacific waters around Canada and
slope, from Alaska to northern Alaska. Portion sized Arctic
Baja Mexico, as well as the pacific Char is successfully farmed Smoked Rainbow
coastal stream of Asia. Rainbow all year round. Trout Fillets
Trout have been successfully
farmed for many years, is great
value and always popular on spring
and summer menus. The name
comes from its shimmering colours
ranging from olive to bluish-greens,
with a pinkish-red band along the
length. Ranging in size from 230g to 1kg Trout have
a more subtle flavour than Salmon with smaller flakes.
As well as portion sized whole fish and fillets, try canoed
fish or butterfly-cut fillets, which can be filled and give
great presentation. Trout fillets are also ideal for hot
smoking. There are many classic Trout dishes, but there
is an increasing trend to use stronger, spicier flavours.

Brown Trout
Also known as river Trout or lake Trout, freshwater Brown
Trout has brownish-yellow skin with numerous black and
rusty red spots on its upper sides. Not to be confused
with the wild Sea Trout, portion size Brown Trout have
a delicate, sweet flavour. Organic Brown Trout are available
as they are particularly suited to organic farming.

Golden Trout
Only two fisheries in the UK farm these Trout, which originate
in the high altitudes of the northern Rocky Mountains
of the United States, where the Americans call them the
‘fish from heaven’. With its distinctive yellowish-gold skin,
it looks more attractive than its rainbow cousins. A good
eating, portion sized fish, with a rich red flesh and firmer
texture than other Trout.

39
 Freshwater fish

1
Pike
6
A long, slender, predatory fish, which often grows beyond
2
5kg, but is usually available from 1.5kg to 2.5kg. Pike has
7
soft flesh with a delicate flavour, which can be cooked like
Trout, but is very bony so it’s best to serve it filleted.
3
8
9
Striped American Sea Bass
4 Farmed in the freshwaters of the Mississippi, this is very
5
similar to our native Sea Bass (see page 29).

1. Black Tilapia 4. Perch 7. Rainbow Trout

Tilapia
2. Bream 5. Pike 8. Mirror Carp A native of the Nile but now farmed worldwide, Tilapia is
3. Grass Carp 6. Orange Tilapia 9. Zander
very popular in America and widely used in Asian cuisine.
The most common varieties in the UK are the Orange
(pictured), Red and Black Tilapia,
available whole from portion
Bream size 300-500g fish up to 2kg.
Similar, though not as good as a Sea Bream, freshwater All Tilapias have firm white
Bream have a very mild taste, so require strong flavours flesh, with a mild taste that
to get the best from them. requires either marinating
or an accompanying sauce –
Carp both strong and light flavours
Originating from China, this prized angling fish can grow work, as will any Plaice recipe.
to 3kg+ though its commercial availability comes from
farming where they grow from 450g to 1.5kg. There are
various species including Mirror, Grass and Leather Carp, Zander
all of which have tough scales. Wild fish will be muddy, From the Perch family and sometimes called Pike-Perch.
but farmed fish less so. Can take strong flavours, Ranges from 450g to 4.5kg, but not often found in UK,
and portion-sized fish can be cooked like Sea Bass. preferring the warmer European waters. Zander is also
farmed in Europe making it readily available. Generally
Seafish – www.seafish.org

Catfish regarded to have better flavour than most freshwater fish.

There are both sea and freshwater Catfish. The freshwater
species are farmed in much of the world including North
and South America, Europe and Africa. They have a firm
texture and mild taste, which requires strong flavours.

Perch
It’s of the better eating freshwater fish, but mainly viewed
as an anglers’ fish and more popular on the continent.
1.
Perch has firm white flesh with a good flavour, and can
be cooked like Trout. 2.

1. Sea Bass (wild)

3. 2. Striped American Bass
3. Sea Bass (farmed)

40
Smoked and preserved fish

Smoked fish
Originally devised as a method of preserving fish, smoking also adds a different dimension to the
taste and texture. There are two basic methods of smoking fish:
• Cold smoking – The most commonly used technique; smoke gently infuses the fish without
cooking it, eg smoked Salmon.
• Hot smoking – Uses smoke hot enough to cook the fish, eg Kippers, Bloaters and Mackerel.

The most popular species for smoking is Salmon. One of the advantages farmed Salmon has over
wild is its higher and more consistent oil content, which makes it ideal for smoking. Whole skin-on
salmon fillets are cured with salt and sugar for 14 hours, then washed and rested for 24 hours
before being smoked for 9-10 hours over a cold smoke from a hard wood (usually oak and beech).
They are then allowed to cool before being prepared to the required specification. However, the
most important part of this process is not the smoking, but the curing. This is where the smoker
has to ensure there is exactly the right amount of salt in the finished product – and they all have
their secret recipes! Smoked Salmon is clearly something every chef has a strong opinion on.

As well as Salmon, other oil-rich fish are well suited to the process such as Trout, Mackerel and Herrings (Kippers).
Halibut, Tuna, Marlin, Sturgeon, Scallops, Mussels, Oysters and Prawns also work well as do Eel fillets, though they are
extremely rich.

Although not oil-rich, Haddock takes the smoking process especially well, and cold smoked fillets provide the basis
of any great kedgeree or fish pie. The bright yellow colour often associated with Smoked Haddock is a dye, historically
used to compensate for a reduced smoking time, which lowered the cost. While dye is still used, there is increased
demand for natural Smoked Haddock, which has a subtle, beige colour. Finnan Haddock originated in the Scottish fishing
village of Findon, where whole fish were headed, gutted and split open leaving the backbone and tail intact, then soaked
in brine before cold smoking over peat. Arbroath Smokies are small whole Haddock, gutted and headed, which are dry
salted and hot smoked. Cod is also smoked, but is not as popular as the sweeter flavoured Haddock.

Gravadlax Pickling and Marinading

Also referred to as ‘Gravlax’ and ‘Gravad lax’, this is a Various cures such as vinegar, white wine, Madeira and
Scandinavian speciality, and always on a smorgesbord sour cream can be used to preserve fish, and is very
buffet. A whole fillet of Salmon is covered with a mix popular in Scandinavian countries. Herrings are most
of fresh dill, sugar, salt and peppercorns, tightly wrapped commonly used, the best-known recipe being Rollmops –
in clingfilm, and weighted down. It is then refrigerated for rolled Herring fillets in white wine vinegar with onions. Seafish – www.seafish.org
2 days turning 3-4 times, before being thinly sliced and
served – traditionally with a mustard sauce. Thicker Salting
slices can also be pan-fried, and the recipe also works Fillets of Cod (or any Cod-like species) can be placed on
with Mackerel. a bed of salt and covered generously with more salt, and left
for several weeks. This draws out the moisture, stopping
bacteria forming. To use salted fish requires it to be soaked
in clean water for around 24 hours, with several changes
of water. Salted Cod is very popular in Spain and Portugal
(the Portuguese pride themselves on having a different recipe
for every day of the year!) where it is known as Bacalao and
Bacalhau respectively. Also used in the famous French dish
‘Brandade de Moreau’, where it is flaked into mashed potatoes.

Gravaldax

41
 Sea Vegetables

Sea Vegetables Red

Samphire Dulse – Has a slightly crunchy, nutty taste and is
Found along coastlines of the UK and northern France near very popular in Ireland, where it is called
estuaries and rocky pools as well as marshland, Samphire Dillisk. It can be served raw with a normal
has small green branches with tips – like a small salty salad, added to a stir-fry, or used to
asparagus, and is indeed often known as sea asparagus. enhance the flavours of a fish pie.
Blanching or steaming removes some of the salty flavour.
Carrageen – Often called Irish Moss, Carrageen is very
Fresh is best between May and September, after which
common around the European and American
it can be too woody. It is also pickled, which is available
coastline. The colour is rich, dark red but,
year round.
once dried in the open air, it bleaches to
a creamy colour. Carrageen is well know
Seaweed for its gelling qualities, and is often used
Seaweed is among the richest sources of vitamins on earth in place of gelatine in sorbets, ice cream,
and retains a concentration of minerals, fibres and proteins. chocolate, cheese and instant soups.
It is especially suited to accompany fish or shellfish and
is very easy to use. Simply rinse 2/3 times in fresh, Nori – Also known as laver or purple laver,
cold water and then soak for 5 minutes. There are about Nori belongs to the red seaweed family,
five and a half thousand species of Seaweed but here are but becomes black or green when dry.
the more popular types of edible Seaweed most suited Dried and pressed, Nori is widely used
to cooking, classified in 3 colour categories – Brown, by the Japanese in sushi, and of course
Red and Green. it’s also the used for the famous Welsh
and Barnstaple laver bread.
Brown (becomes green after cooking)
Kombu – Also known as Neptune’s Belt or Kelp, Green
Kombu is delicious in soups and its wide Sea Lettuce – The most popular seaweed, sometimes
strands make it ideal for making papillotes known as green laver, it has a taste almost
and wrapping whole fish with to bring out like sorrel, and is delicious in a salad or
some extra flavour. soup. Like Kombu, the wide leaf shape is
Wakame – Has an almost oyster flavour, suited to good for wrapping round a portion of fish
soups and salads and is the best-suited and gently steaming. You can deep-fry it
seaweed for serving as a vegetable dish. too for some real crispy seaweed.
Used in Japanese miso soup.
Sea Spaghetti – This long, almost flat, spaghetti-like
seaweed is also known as ‘sea thong’.
Pan-fried for a few minutes with garlic,
Sea Lettuce
salt and pepper, Sea Spaghetti makes
Seafish – www.seafish.org

a great accompaniment to a portion of fish

and is great with Scallops. Use like a green
bean, they are ideal for mixing into pasta
and salads.

42
Handling & Storage
Seafood should always be well iced in transit no matter how short the journey. Recent changes in legislation
have also meant that seafood on the auction market must be kept at a chilled temperature.

During processing, the temperature of the seafood can

rise significantly when it is removed from chilled storage
awaiting processing. These waiting times should be kept Product that has thawed should be rejected and packaging
to a minimum, and any processing water should be iced should be checked for damage, as exposed seafood will
or chilled. readily become freezer-burnt. Product should be dated
on receipt and used in rotation. The condition of the
At the supermarket, it is essential that seafood arriving store itself should be periodically checked – in particular
is rapidly transferred from the reception/loading bay to the door seals and chiller units. Correct storage of
the chill store. products to allow good air circulation is essential.

Seafood in store should be date-coded and used in strict Temperature control is vital in slowing down the spoilage
rotation. processes. The warmer the fish is the more quickly the
bacteria and enzymes act to produce unpleasant smells
Shellfish should not be allowed to dry out or be subject and bitter tastes. The following table indicates just how
to draughts as such conditions will shorten their shelf- fast fish can go off.
life. Recent research has shown that physical shock can
be harmful to live molluscs. Therefore, bags of mussels
and oysters should never be dropped as this will lead Shelf-life of whitefish from date of capture -
to a more rapid die-off rate. typical guide values

Frozen seafood may be transported at temperatures as

high as -15°C but must be stored at or below -18°C. 0oC 10 days
Incoming frozen produce should be transferred to the +5 Co
3 days
Seafish – www.seafish.org
cold store immediately. Partial thawing damages product o
texture and appearance leading to a poor eating +16 C 1 day
experience.
0°C is the temperature of melting ice, +5°C is a little
colder than the average household fridge and +16°C
is around the same temperature as a warm spring
or autumn day.

Use of ice in conjunction with refrigeration enables fish

to last longer. The ice cools the fish more rapidly than
mechanical refrigeration alone and, in melting, the ice
keeps the fish moist whilst ‘washing away’ bacteria.

43
 Quality

Maintenance of fish and shellfish quality Frozen Fish

Seafood is a very perishable product. • Where frozen fish is packaged, the packaging should
be undamaged.
• Spoilage occurs as soon as the fish or shellfish
dies and is mainly caused by the action of enzymes • There should be no evidence of freezer burn.
and bacteria.
• There should be no evidence of the fish having
• Enzymes are present in the flesh of living fish and partially thawed and then re-frozen.
help to convert the food the fish eats into tissue and
energy. When the fish dies these enzymes carry on • The thawed fish should be firm and not ragged
working and break down the flesh itself. or gaping.

• Bacteria multiply rapidly on dead fish and can • Some, but not excessive glazing, helps to prevent
cause many of the off odours we associate with poor freezer burn.
quality fish.
Eating Qualities
• Oil-rich fish, such as Herring or Mackerel, also spoil
At the time of sale, fish must possess the flavours
when their fat is attacked by oxygen in the air causing
the product to go rancid. characteristic of the species. Sour, bitter or rancid
flavours are not acceptable. When frozen fish or
• Nothing can prevent these natural processes taking previously frozen fish is being sold it should have
place, but they can be slowed down. the following traits:

• Be free of objectionable cold storage odours

Fish Quality Indicators
and flavours.
Indicators of fish quality are the best tools a fish
retailer has in judging the delivery that has been • Have a firm but not tough texture.
received. By applying these you can ensure that the
customer buys the quality expected from a reputable • Have a juicy and tasty mouth feel.
fish retailer. Repeat custom depends on the quality
of the product.

Fillets of wet fish (may have been previously frozen):

• The flesh should be translucent.

• The flesh should be firm and not ‘ragged’ or gaping.

• The flesh should not retain an indentation when

pressed lightly with a finger.

• There should be no smell of ammonia or sour odours.

• There should be no bruising, blood clots or parasites.

• There should be no areas of discolouration.

44
Instant guide to... Cuts and portions Whole fish size definitions
Small – up to 300g
Portion Size – 300-600g
Medium – 600g-3kg
Large – 3kg+

Portion Type of fish required Examples of species

Sea Bass, Sea Breams, Trout, Snappers, Emperors, Red

Whole fish – pan-ready Any portion size round or flatfish
Mullet, Mackerel, Dover Sole, Plaice, Lemon Sole

Almost all of them!

Any round-fish or flatfish except large
Fillets game fish (loins)
Salmon, Trout & any freshwater fish, any flatfish, any
round fish – coldwater or warmwater.

Sardines, Herrings, Trout, Sea Bass, Mackerel, Red

Butterfly fillets Small to portion size round-fish
Mullet

Quarter-cut fillets Small to medium size flatfish Plaice, Lemon Sole, Turbot, Brill, Chick Halibut

Canoe fillets Portion sized round-fish Trout, Sea Bass, Sea Breams

Pocketed fish Portion size flatfish Plaice, Lemon Sole, Megrim, Witch, Dab, Flounder

Steaks (Darnes) Large round-fish Salmon, Cod, Hake, Monkfish

Steaks (Tronçons) Large flatfish Halibut, Turbot, Brill

Loins Large round-fish and large game fish Cod, Hake, Tuna, Marlin, Mahi Mahi

Salmon, Cod, Halibut, Turbot, Snappers, Barracuda,

Seafish – www.seafish.org
Large round-fish and flatfish fillets,
Suprêmes and loins of large game fish.
Barramundi, Tuna, Marlin, Mahi Mahi, Kingfish

Escalopes Fillets from large fish Salmon, Halibut

Pavés Large flatfish Halibut, Turbot, Brill

45
 What size of fish do I need for
10 x 170-200g portions?
Yields Skin-on unless stated (for skinless portions the
yield will reduce by approximately 10%).

Size of whole Ave yield Yield per Portions Fish

Whole fish Cut Preparation required fish required per fish (g) fish (%) per fish req.

Barracuda Suprêmes Scaled, filleted, boned & portioned 3kg 1.1kg 37% 6 2
Barramundi Suprêmes Scaled, filleted, boned & portioned 3-4kg 1.365kg 39% 6-8 2
Brill Suprêmes Filleted, trimmed & portioned 3-4kg 1.225kg 35% 6 2
Brill Fillets Filleted 750g 375g 50% 2 5
Brill Pavés Headed, trimmed & portioned 2-3kg 1.5kg 60% 8 2
Cod Fillets Filleted 750g 375g 50% 2 5
Cod Suprêmes Filleted, boned & portioned 4-6kg 1.5kg 30% 8 2
Cod Steaks Headed, trimmed & portioned 3-4kg 1.75kg 50% 8 2
Coley Fillets Filleted 680g 340g 50% 2 5
Dover Sole Fillets Filleted 680g 340g 50% 2 5
Gilthead Bream Fillets Scaled, filleted & boned 850g 375g 44% 2 5
Grey Mullet Fillets Scaled & filleted 900g 360g 40% 2 5
Haddock Fillets Filleted 750g 375g 50% 2 5
Hake Steaks Headed, trimmed and portioned 2-3kg 1.25kg 50% 7 2
Hake Suprêmes Scaled, filleted, boned & portioned 2-3kg 750g 30% 4 3
Halibut Suprêmes Filleted, trimmed & portioned 5-7kg 2.22kg 37% 12 1
Halibut Steaks Headed, trimmed & portioned 3-4kg 2.31kg 66% 12 1
Halibut Pavés Headed, trimmed & portioned 5-7kg 3.96kg 66% 20 1
John Dory Fillets Filleted and trimmed 1kg 375g 35% 2 5
Lemon Sole Fillets Filleted 650g 375g 57% 2 5
Mackerel Fillets Filleted 650g 375g 50% 2 5
Mackerel Butterfly Fillets Filleted 340-400g 185g 50% 1 10
Monkfish Fillets (skinless) Headed, skinned & filleted 1.8kg 375g 21% 2 5
Monkfish Steaks (skinless) Headed, skinned & portioned 4-5kg 1.1kg 24% 6 2
Plaice Fillets Filleted 750g 375g 50% 2 5
Plaice Pocketed Pocket filleted 340-400g 185g 50% 1 1
Red Mullet Fillets Scaled, filleted & boned 950g 380g 40% 2 5
Salmon Suprêmes Scaled, filleted & portioned 3-4kg 2.03kg 58% 10 1
Salmon Steaks Headed, trimmed & portioned 3-4kg 2.275kg 65% 12 1
Sea Bass Fillets Scaled, filleted & boned 850g 375g 44% 2 5
Snapper Suprêmes Scaled, filleted, boned & portioned 2.5-3kg 770g 28% 4 3
Snapper Fillets Scaled, filleted & boned 950g 375g 40% 2 5
Squid Whole Clean & trimmed 300g 180g 60% 1 10
Tilapia Fillets Scaled, filleted & boned 950g 380g 40% 2 5
Trout Fillets Filleted, skinned, trimmed & boned 950g 380g 40% 2 5
Trout Canoe Filleted Canoe filleted 290-340g 205g 65% 1 1
Turbot Fillets Filleted 750g 375g 50% 2 5
Turbot Suprêmes Filleted, trimmed & portioned 3-4kg 1.2kg 34% 6 2
Turbot Pavés Headed, trimmed and portioned 3-4kg 2.1kg 60% 11 1
Whiting Fillets Filleted & boned 950g 380g 40% 2 5
Seafish – www.seafish.org

Witch Fillets Filleted, skinned & trimmed 1-1.3kg 375g 35% 2 5

Size of loin Yield per Yield per Portions Loins
Large loins Cut (all skinless) Preparation required required loin (g) loin (%) per loin req.

Mahi Mahi Suprêmes Trimmed & portioned 2-2.5kg 10 x 170-200g 85% 10 1

Marlin Suprêmes Trimmed & portioned 2-2.5kg 10 x 170-200g 85% 10 1
Tuna Suprêmes Trimmed & portioned 2-2.5kg 10 x 170-200g 85% 10 1

Shellfish Portion sizes

Lobster Use a 500-600g whole lobster per person (half a 600g for a starter). The yield is approximately 35%.
Crab Use 500-600g of whole crab (300g for a starter). The yield is approximately 35%.
Scallops (King) Serve 3-5 per serving.
Mussels Serve 500g per person (300-400g for a generous starter).
Oysters 6 are usually served for a luxurious starter (not often served as a main course).

These are generally available sizes which are ideal for the cut required. However, fish aren’t always
available in the perfect size, so please be prepared to make allowances. The yields are the optimum yield
46 when fish is at its best. When fish are full of roe the yields will be less.
Learn something Sources
There are a number of useful sources of information on

new today! seafood as well as organisations that you can contact.

www.seafoodacademy.org
If the Seafood Guide has wetted your appetite and
The online presence of the Seafood Training Academy
you want to learn something new about seafood
has Galleries on seafood, frying skills, quality assessment,
then the following resources, sources and courses
seafood science, and careers, as well as a Library and
may be just what you need.
information on training courses and the Partners within
the Academy.
Resources
• Fish Identification, Basic Seafood Preparation www.foodanddrink.nsacademy.co.uk
and Food Safety – all available on a single DVD. The National Skills Academy for Food Manufacturing
• Open Learning (OL) Modules on food safety, is an employer led organisation dedicated to providing
maintenance of quality, fish smoking,
the training the food and drink industry needs to develop
fishmongering, fish filleting and others
available at a modest cost. the skills of employees and drive the competitiveness
• For the more advanced student and those who of the sector. Their website contains a host of useful
are passionate about seafood, there is Seafood food industry related information.
and Eat It, a seafood masterclass in six parts.
Probably the most comprehensive seafood collection www.seafish.org
on DVD, the pack contains six DVDs on: The Seafish website contains links to both their
- Indentifying seafood Business to Business (B2B) site and also to the Seafood
- Basic preparation
Information Network (SIN). Well worth a look.
- A Masterclass in preparing round-fish
- A Masterclass in preparing flatfish
- A Masterclass in shellfish and oil-rich fish Courses
- Seafood quality assessment If you are interested in seafood cooking courses,
food hygiene courses or want to learn how to fillet,
Information on all of the above is available batter and fry fish, then such courses are available.
from [email protected] or The range of courses available is growing each year,
telephone 01472 252302. as are the trainers able to provide these courses.
For an up to date view of what is available please
contact an appropriate Seafood Training Academy
Partner, your regional training association or email
[email protected]

Basic cooking of fish course (OCN accredited):

Customer Service Skills (OL) – Fish Frying Skills (1-day)
– Bivalve Purification Management – Fish Frying Skills
(OL) – Seafood Quality Assessment (Introduction) –
Seafood Quality Assessment (Advanced) – Seafood
Identification & Product Awareness – Food Safety Levels
1 to 3 – Health & Safety Level 1 and 2 – Introduction
to HACCP – Bivalve Purification Operations – Fish
Frying Skills (3-day) – Bivalve Purification Training –
Filleting and cooking for schools – Bivalve Purification
Inspections – Seafood Smoking (Advanced) – Fish
Filleting - Introduction to Fishmongering – Courses
for restaurant chefs on fish filleting and cooking.

47
 How much fish & shellfish
should I have on my menu?
Country of origin
Professor Michael Baker of Strathclyde University
has assessed and written dozens of papers on
Menus and marketing what makes up a customer’s final decision when
A great chef is the key to any successful choosing to buy something.
operation. However, there is a need for some There is now irrefutable evidence that the ‘origin’ of a
simple marketing skills to maximise the talent product can be the final influence when customers are
and creativity coming from the kitchen. asking themselves “shall I have this or that”. When a
Marketing is not complicated! It’s simply product is linked to a country (or county) the customer
knowing and understanding your customers’ will make a ‘perceived’ connection that can enhance the
product and help tip the balance in favour of choosing
needs, and giving them what they want. “this” rather than “that”.
Here are some recent findings.
In addition, a recent survey revealed that 73% of consumers
Menu slots would prefer to know the origin of the meat they are served
Our recent survey showed that the average menu has when eating out. The need for menu transparency is clearly
approximately 35% of fish and seafood dishes on the starter growing and is supported by many leading chefs, including
and main courses. However, this is rising, and many chefs Gordon Ramsay. The survey may have concerned meat,
are moving closer to 50% in keeping with modern eating but consumers must surely have the same desire for
trends. This is consistent from pubs to contract caterers transparency with all produce.
to fine-dining restaurants.
Below are examples of two ways of describing the same
Specials boards dish. Which one is more appealing?
The daily specials board or list is becoming ever more
Seared Scallops in a crisp White Wine and Shallot Sauce
popular, and is perfect for fresh fish. Even though the
or
availability of fresh fish is increasingly consistent, the specials
Seared Cornish Scallops in a crisp Chablis and French
board gives you the flexibility to utilise the best and freshest
Shallot Sauce
catch each day, without the restrictions of a printed menu.
The word Cornish has a tremendous resonance and an
People are eating out more than ever, and specials add more
immediate association with the sea – pounding waves,
variety, offer something different for your regular customers
rugged coastline and fishermen.
and give a greater perception of freshness. Specials also
provide chefs an opportunity to experiment and fine tune
future menu slots.
Battered Cod
or
Health Fresh Icelandic ‘deep water’ Cod lightly floured and
Modern eating trends are healthier and lighter than ever. dipped in homemade Batter served with Wedges of
People are demanding lower fat and less salt. The great Tunisian Lemons
advantage of seafood is it fits the bill in most people’s
ideas of healthy eating, while still remaining a luxury food
item. As more and more people decide to move away from Pan-fried Fillet of Sea Bass with Sun Dried Tomatoes
saturated fatty foods, sales of seafood will continue to rise. or
Boneless Fillet of Farmed Greek Sea Bass pan-fried
Omega-3 – We are all aware of the need to keep our
Seafish – www.seafish.org

in Olive Oil with Italian Sun Dried Tomatoes, Rock Salt

cholesterol levels down. Omega-3 is a combination of two and crushed Pink Peppercorns
essential fatty acids, which cannot be made in the body,
but are essential in the diet. Omega-3 decreases the chance
of blood vessels clogging with cholesterols, and also help
make blood less ‘sticky’ so it then flows easier round the
body, helping to reduce the risk of a heart attack. The only
food source of these nutrients is through fish oils. Whitefish
such as Cod and Plaice do contain them, but it’s the oil-
rich species such as Mackerel, Herring, Salmon and Tuna,
that contain the highest levels. As well as featuring in the
battle against cancer and diabetes, these oils also play
a part in brain development – food for thought!

48
 What’s the best way
to cook it?
Cooking Guide
As a rule of thumb when pan-frying, griddling, grilling, Baking and roasting
barbecuing, baking or roasting, allow 4-5 minutes per side
Fish is easily overcooked, so you must be careful when using the
for a portion of fish 2cm thick and 8-10 minutes per side
oven. Whole fish and pavés are best for roasting, particularly oil-
for 3cm thick. Add an extra 2-3 minutes per side if the fish
rich species. Here are four different methods of baking fish:
is on the bone.
• Wrapping in foil – Fillets, portions and whole fish can be
Pan frying wrapped in foil with a little liquid to create the steam,
Good for whole pan-ready fish, any fillets, portions and which cooks the fish.
also Scallops. • En papillote – Same principal as wrapping
in foil with enough liquid to create steam,
Griddling but using greaseproof paper to create
individual portion sized ‘parcels’ which
Great for suprême portions, where you can sear the outside
are served to the table, adding a little
giving attractive bar-marks, and leave the centre more moist
‘theatre’ as the parcels are opened and
and succulent. Perfect for Tuna, where you want it rare in the
steam bursts out.
centre. Good for whole King Prawns too, but no good for thin,
• Baking in salt – Whole fish can be placed
flaky fillets.
on a tray with a thick layer of sea salt,
with further sea salt coating the fish. This is sprayed with
Grilling water, and creates a thick crust when cooked (a 500g fish
Better suited to whole fish and flaky fillets. Great for oil-rich requires 25 minutes at 200°C). Once cooked, break the crust
fish such as Mackerel and Herring, and for halved Lobsters. and gently pull away from the fish without damaging the skin.
The fish is then filleted and served. This brings out the
flavour and is ideal with Sea Bass and Sea Breams.
Barbecuing • En croûte – Fillets or portions wrapped in puff pastry,
Suprêmes of meaty game fish are perfect for marinating in citrus, usually with a sauce or filling. Can be individual or multi-
salt, pepper and olive oil then barbecuing. Whole portion sized portion like a Koulibiac – the traditional Russian ‘Salmon
fish such as Snappers and Sea Bass are also great, as are whole Wellington’ made with rice, hard-boiled eggs and mushrooms.
King Prawns and Langoustines.

Steaming
Deep frying The healthiest way to cook fish, and widely used in Thai cuisine.
Great for fillets, goujons, very small round fish (Whitebait) and Simply place portions or whole fish in a steamer over 2-3cm
Langoustine tails (Scampi). Fish is either coated in flour, egg of boiling water. Whole fish can be stuffed with herbs and is
and breadcrumbs, or dipped in a batter and then fried in hot also good with aromatic flavours added around the fish.
oil (180°C) until golden. Lighter tempura batters are becoming Scallops are good for steaming this way. Another method is
more popular. to fill the base of a large pan with seaweed, add enough water
or wine to create steam (but not cover the fish), place portions
Poaching or whole fish on top, cover with a lid and steam over a medium
Whole fish and portions can be poached in a variety of liquids. to high heat. Mussels and other molluscs are also best steamed
Lightly salted water, fish stock, wine and olive oil are good, in the same way but without the seaweed. Fish can also be
and Smoked Haddock is especially fine when poached in milk. steamed in a microwave, but the portions must be of even
Once cooked, the liquors can be used as the base of a sauce. thickness.
Seafish – www.seafish.org
Mi Cuit Boiling
A variation on poaching / deep frying is a technique known as Lobsters and Crabs can be boiled, but this method is not
Mi Cuit, where portions of oil-rich fish (ideally Salmon or Sea recommended for fish.
Trout) are lightly salted, then immersed and slowly semi-cooked
in a flavoured olive oil or duck fat at a constant 48°C. A 60g Sauces, stocks and accompaniments
portion needs 11 minutes, at which point it will have a unique There are a wide range of classic accompaniments associated
colour and texture. The oil must be discarded after cooking, with fish and seafood cookery – Hollandaise, Bearnaise,
making it a costly method but the result is unique. Tartare, Parsley and Marie Rose Sauce to name but a few.

Recipes
To download hundreds of seafood recipes visit www.seafish.org

Want to learn to cook seafood?

Most Seafood Training Academy Partners are able to offer
cooking courses to the public. For more information go to
www.seafoodacademy.org/enjoycooking.html
49
 Environmental Marine Stewardship Council (MSC)
responsibility The MSC is an independent, global, non-profit organisation
We are committed to supporting whose role is to recognise, via a certification programme,
a responsible and efficient well-managed fisheries and to harness consumer preference
industry that balances consumer for seafood products bearing the MSC label of approval.
demand with the conservation of M&J Seafood and Brakes are working with the MSC to offer
stocks for the future. you MSC approved products such as South West Handline
Mackerel, New Zealand Hoki and Alaska Salmon. www.msc.org
• Our research programme is helping
fishermen to earn a living while steadily Credits
reducing the impact on the marine environment. ‘The Seafood Guide’ is the culmination of many year’s work
• We have brought together fishermen, environmentalists and has been produced with the help of some of the country’s
and others from across all sectors of the seafood industry leading experts. Seafish would like to thank the following:
in our Common Language Group. We have also created
the Responsible Fishing Scheme (RFS) to recognise • Professor Michael Baker Strathclyde University

fishermen who catch responsibly. The scheme now • David Mulcahy Chairman, The Craft Guild of Chefs

boasts over 40% of the UK registered over 10 meter • James Bristow Marketing Manager, M&J Seafood

vessels by landed weight among its ranks. • Mike Berthet Fresh Fish Purchasing Director, M&J Seafood
• Matt Cheeseman Fresh Fish Purchasing Manager, M&J Seafood
• The UK fleet is one of the most forward-looking in • Neil Poxon Fresh Fish Training Manager, M&J Seafood
Europe when it comes to environmental responsibility, • Mark Ormiston Senior Fresh Fish Buyer, M&J Seafood
with more UK fisheries accredited by the MSC than
any other nation on earth. Seafish works closely with If you feel we have missed something important, please do not
fishermen to use the latest gear technology to reduce hesitate to e-mail us at [email protected]
discards and protect the environment.
© March 2009 Seafish. No part of this document may be reproduced in any form
For more information visit www.seafish.org without the written permission of Seafish.

50
The Seafood Training Academy Seafish Training & Accreditation
The Seafood Training Academy is a partnership between the Whilst improving safety at sea is a key priority, Seafish also
key seafood training providers in the UK. Its remit is to supports training in the onshore sectors of the seafood
promote learning in the seafood industry and, through its industry, including the processing, retailing and foodservice
membership sectors.
of the National Skills Academy network for food
manufacturing, to act as the champion of the seafood Seafish’s work in training and accreditation encompasses the
network. development of new seafood-specific training programmes and
learning materials. It also provides grant support for trainees
The partners within the Seafood Training Academy include: towards the cost of their training.

• Billingsgate Seafood Training School, London Training programmes and learning materials cover a wide
range of subjects including food safety and health & safety
• Grimsby Institute of Further and Higher Education, Grimsby courses, many of which lead to nationally recognised
qualifications. Some courses are available in a variety of
• National Federation of Fish Friers Training School, Leeds languages and formats (including DVDs covering food safety,
health & safety, fish filleting and fish frying skills).
• Seafish, UK-wide
Seafish also runs a series of accreditation schemes, quality
• Seafood Training Centre North East, North Shields schemes and promotional activities to recognise excellence
and best practice across the UK seafood industry. These
• Seafood North West Training Centre, Blackpool include the Responsible Fishing Scheme (RFS) and the Fish
Friers Quality Award. For processors and wholesalers, Seafish
Industry membership of the Academy includes Young’s provides support to businesses seeking BRC (British Retail
Seafood and The Seafood Company, part of the Foodvest Consortium) or SALSA (Safe And Local Supplier Approval)
Group. certification.

The Seafood Training Academy has a range of seafood-specific Seafish is a committed partner in the Seafood Training
training programmes developed and delivered by the partners Academy. For more information or advice and guidance on
and other approved providers. In addition it provides a wealth training and accreditation, email [email protected], visit
of free information via its website www.seafoodacademy.org the website www.seafish.org or phone 01472 252302.

For further information visit the website or contact a Seafood

Training Academy Partner.

Learn something new today! www.seafoodacademy.org

Seafish – www.seafish.org

Students attending an
Introduction to Fish Quality
Assessment training course
at Seafish.
The training and accreditation team at Seafish The Seafood Training Academy is recognised by
works with the entire seafood industry to focus the National Skills Academy for Food Manufacturing
on improving quality, safety, sustainability and as the Champion for the Seafood Network.
efficiency in the industry through training and
standards based accreditation schemes.

Training & Accreditation

Seafish
Humber Seafood Institute
Origin Way
Europarc
Grimsby
DN37 9TZ

t: 01472 252300
f: 01472 268792
e: [email protected]

Seafish
18 Logie Mill, Logie Green Road, Edinburgh EH7 4HS
t: 0131 558 3331 f: 0131 558 1442
e: [email protected] w: www.seafish.org SIN: http://sin.seafish.org

© March 2009