TIPS & RECIPES

HOW TO SELECT YOUR FISH:

To select your fish at its best, just let your eyes and nose be your guide. Fresh fish will look shiny and moist, bright and colourful, with firm flesh. The eyes should be clear and bright and not sunken. Fresh fish should smell of fish but not smell overly fishy or off. Avoid any fish that have been damaged or bruised as this may affect the flavour.

Get hooked - almost any fish lends itself to being baked as fillets, and fish forms an important part of a healthy diet - it is low in calories, high in protein and rich in vitamins and minerals.  To keep your fish fresh, unwrap it, wash it, pat it dry with kitchen roll, place it on a dish, cover it and keep it in a refrigerator (1-5ºC) for no more than two days.

Most fish can be baked, grilled, fried, poached or steamed and with or without a sauce, make a delicious satisfying meal.  The world of fish is your oyster so go on, be adventurous, there is so much to enjoy!  

WAYS TO COOK YOUR FISH:

Fish is quick and simple to cook.  It is naturally tender, so do not overcook it or it will become tough. Fish is cooked when it looks white or opaque in colour and a fork goes easily into the flesh.  Fish is versatile, nourishing and tasty, so go on, bring a new dimension to your diet!

Baking:   a great way to retain vitamins and minerals.  Add a little stock or other liquid to help keep the fish moist. Bake fillets, steaks or small whole fish for approximately 20 minutes at a medium to high heat.

Grilling:   Use a medium heat when grilling fish to prevent it overcooking and baste with a little lemon juice or other liquid to stop the fish from drying out.  Grill for 8-10 minutes.

Frying:  Use an unsaturated oil i.e. sunflower.  Coat the fish in seasonsed flour and fry for 3-4 minutes over a medium to high heat.

Poaching:  A gentle method of cooking fish.  You can use stock, milk, water and seasoning.  Poach  gently for 10-15 minutes.

Steaming/Microwaving:  Ideal for fillets and helps retain all the goodness.

RECIPES:

Baked Fish with Provencale Sauce: (Click for recipe)

Creamy Whiting Chowder: (Click for recipe)

Coquilles St Jacques: (Click for recipe)

Kedgeree: (Click for recipe)

Smoked Mackerel & Onion Paté: (Click for recipe)

Marinated Baked Fish Fillets: (Click for recipe)

Paella: (Click for recipe)

Papillotte (Baked Fish Parcel): (Click for recipe)

Scallops with Basil & Lime Butter: (Click for recipe)

Skate with Garlic & Herb Butter: (Click for recipe)

Smoked Haddock Pie: (Click for recipe)

Smoked Haddock Scramble: (Click for recipe)

Snapper & Coconut Curry: (Click for recipe)

Sole Veronique: (Click for recipe)

Swordfish in Lemon & Tarragon Butter: (Click for recipe)

Taramasalata: (Click for recipe)

Tasty Taties: (Click for recipe)

Thank you to everyone who has provided feedback on our monthly recipes.
Watch out for the exciting new recipes which we have planned for the forthcoming months!

Fish is the dish
to enjoy
so why not try a
different recipe
each week!

Please let us know of any queries or questions you may have.
You can e-mail, fax, post or ring us with them!
Our French Chef, Yann, will be happy to help.