Fish

Fish

Here you can learn the basics about fish. There are approximately 160 species of fish in the Mediterranean and the Atlantic and only just over a dozen types of fish are regularly in demand in Europe; worldwide the picture is remarkably similar although in Japan the ratio of fish species in demand to total fish species is much higher.

Introduction
Nutritional Information
Classification of Fish
Preserving Fish
Buying and Storing Fish
Cooking

Introduction

Fish provide excellent low fat protein and freshly caught fish are one of the most delicious foods you can cook. Fish flesh contains a good source of high grade protein and is much more digestible than meat.

Nutritional Information

The amount of fat in fish varies very widely. Most fish fat is polyunsaturated and considered valuable in our diet. It contains eicosapentaenoic acid (EPA) considered by many experts to help in preventing abnormal blood clotting and therefore beneficial in the prevention of heart-attacks.

White fish such as Cod and Plaice contain very little fat, whilst oily fish such as Herring, Trout and Pilchards contain from 10% to 12% distributed evenly through-out the fish. Oily fish also contain valuable amounts of vitamins A and D and these are also concentrated in the livers of Cod and Halibut (and sold as supplements e.g. Cod Liver Oil).

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Fish muscle contains a well balanced supply of minerals including iodine. Potassium and sodium are found in most fish and iodine and fluorine in sea fish, whilst iron content is highest in oily fish.

Classification of Fish

Fish are classified into four groups;

White
Oily
Freshwater
Shellfish

White Fish

There are two types of white fish, round and flat, each can be recognised by its shape, distinctive markings and colour.

Flat fish are flat in shape and include Dover Sole, Halibut, Plaice and Skate.

Round fish include Cod, Mullet, and Hake.

Oily Fish

Oily fish have oil evenly distributed through their bodies giving these fish their characteristic darker colour. Herring, Mackerel and Sprats are oily fish.

Freshwater Fish

These include Trout, Perch and Salmon. Most freshwater fish available in Europe come from fish farms. The fish are of consistent quality and are less expensive than "caught fish".

Shellfish

All shellfish are sea fish they include molluscs such as whelks, winkles and mussels, and crustaceans such as lobsters and crabs. Shellfish is such a big topic area that we have dedicated a whole page to them here.

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Preserving Fish

Fish can be preserved by salting, curing, smoking, or canning and of course by freezing. Apart from freezing many of these processes incorporate additives such as artificial dyes and flavourings; although traditional methods such as smoking without chemicals is now more popular.

Modern methods of quick freezing aboard ship as soon as the fish has been caught and filleted ensure that the quality of frozen fish is consistently high. Frozen fish can be bought either whole or as prepared fillets, steaks, fingers and cakes. Its best to avoid the coloured breaded variety which contains artificial colouring.

Most fish are available all of the year, but there some months when their colour, texture and flavour aren't at their best.

Buy fish from a reputable fish retailer who has quick turnover and who receives fresh supplies daily. Fresh fish counters in large supermarkets are very good as are many specialist fishmongers.

Fish from the sea should smell of sea water and not fish and their scales should be firmly attached and their eyes should be bright and prominent, the gills red and any natural markings such as the orange dots on Plaice should be bright and clear. Avoid fish with any of these characteristics; opaque eyes, dull skin, very fishy smell.

Fish flesh sold as cutlets or fillets should be plump and firm, avoid any that look grey, or have dull skin.

Buy frozen fish in sealed packages that show no sign of damage or frost formation. You can store frozen white fish for up to six months and up to four months for oily fish. Thaw frozen fish overnight in your refrigerator prior to use.

When storing fish remove from the shop wrapping and place in a polythene bag or a rigid container to prevent strong flavours tainting other foods. Keep your fish in the coolest part of the refrigerator for no longer than two days before eating. Always wash the fish thoroughly prior to preparing your recipe.

Fish can be cooked in a variety of ways, from baking to stir frying; follow your recipe carefully to ensure success.

When you want to know "how to do something" be sure to visit our tips The guides are also cross-referenced in the different zones.

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