Our Fish Guide
| Fish can be cooked quickly and in a variety ways. Use this easy guide to help you when cooking fish. | |
COOKING TIPS (Cooking Times below) |
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| GRILL | Preheat grill to a medium setting. Some fish will need to be turned during cooking time. Baste white fish during grilling. |
| SHALLOW FRY | Dust the fish with seasoned flour. Heat the oil and fry the fish turning half way through cooking. |
| POACH | Using 70ml (1/2 pint) water and a few drops of lemon juice: simmer gently for the recommended time. |
| BAKE | Preheat oven to 190c, gas mark 5, (unless otherwise stated). Place the fish in a suitable dish, sprinkle with lemon juice, cover and place in the centre of the oven. (Refer to manufacturer’s instructions if using fan ovens) |
| STEAM | Place the fish between two plates or in a steamer over a large pan of boiling water. |
| MICROWAVE | The cooking times overleaf are based on an 800 Watt microwave. Place fish in a suitable container; add 2 x 15ml spoon (2 tablespoons) liquid. Cover and cook. Standing time 2-3 minutes after cooking. |
| DEEP FRY | Heat the oil to 180–190 degrees. Coat the fish in batter or egg & breadcrumbs and fry until golden brown (Oil must be hot at start to help save fish from breaking up). |
| To check when the fish is cooked, insert a skewer into the thickest part of the flesh. The skewer should pierce the fish easily and the flesh should begin to flake. Cooked white fish loses its translucent appearance and becomes white and opaque | |
| COOKING TIMES All times have been given in minutes and are to be a guideling as thickness of dish and cooking appliances vary. | |||||||||
| 170g/6oz portions | GRILL | SHALLOW FRY | POACH | BAKE | STEAM | MICROWAVE | DEEP FRY | ||
| STEAKS | |||||||||
| COD | 10 | 8 | 6 | 20 | 15 | 2 | - | ||
| HAKE / HALIBUT | 13 | 8 | 7 | 20 | 15 | 2 | - | ||
| SWORDFISH | 8 | 6 | - | 22 | - | 2 | - | ||
| TUNA | 8 | 6 | - | 20 | - | 2 | - | ||
| FILLETS | |||||||||
| COD | 8 | 9 | 8 | 20 | 15 | 2 | 4 | ||
| HADDOCK | 10 | 10 | 8 | 20 | 15 | 2 | 4 | ||
| MONKFISH FILLETS | 7 | - | - | 30 | - | 3 | - | ||
| OIL RICH FILLETS | |||||||||
| HERRING | 5 | - | - | - | - | 2 | - | ||
| MACKEREL | 5 | 7 | - | 15 | - | 2 | - | ||
| KIPPERS | 5 | - | 3 | 10 | - | 1 | - | ||
| FLAT FISH FILLETS | |||||||||
| LEMON SOLE | 5 | 4 | 4 | 15 | 9 | 2 | 2 | ||
| GREY SOLE | 5 | 4 | 4 | 15 | 9 | 2 | 2 | ||
| HALIBUT | 10 | 8 | 10 | 25 | 15 | 3 | - | ||
| SMOKED FISH FILLETS | |||||||||
| HADDOCK | 8 | 10 | 6 | 20 | 15 | 3 | - | ||
| - Not recommended for this | |||||||||
