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 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
www.seafish.org of promotional activities to encourage people to eat seafood. Seafish –
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 What size fish do I 37 Cephalopods 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? Species and availability And when? Here is a guide to the availability and price of over 100 species.
Other commercial Availability guide names (those in Commercial Latin name or brackets are Form name common names but family not legal in the UK)
Alternatives Commercially farmed price guide Rough Details on page... MAMFJ JyJn DNOSA
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 QQQ (Katswonus) pelamis)
Bream (freshwater) Abramis brama Round, Freshwater Carp, Zander Y 40 Q QQQQ Gilthead Bream, Royal Snappers, Bream, Black Bream, Black All species of Sparidae (ex. Boops Bream (sea) Round, Warmwater Emperor, Y 27 Banded Bream, Red Sea boops) QQQ Sea Bass Bream, Ray’s Bream, Porgy
Brill Scophthalmus rhombus Flat, Coldwater Turbot 15 QQ Carp Grass Carp, Mirror Carp All species of Cyprinidae Round, Freshwater Perch, Pike Y 40 Q QQQQ
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 verrucosa Mussels
Clams - Palourdes Carpet Shell Clams Venerupis decussata Molluscs (bivalve) Other Clams 36 Cockles All species of Cerastoderma Molluscs (bivalve) Clams 36 QQ QQQ
Haddock, any Cod All species of Gadus Round, Coldwater Y 19 QQQQ 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
Crabs Brown Crabs All species of the order Brachyura Crustacean 34 QQQQ QQQQ & 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 King Prawns Preserved tail meat available year-round Austroastacidae, Cambaridae
Croakers Drum, Jewfish All species of Sciaenidae Round, Warmwater Snappers 26
All species of Sepia, Rossia Cuttlefish Cephalopods Squid 37 macrosoma QQ QQ
Dab Limanda limanda Flat, Coldwater Plaice, Flounder 17 QQQ
Dover Sole Solea solea Flat, Coldwater Lemon Sole 16 QQ QQQQQ 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 Seafish – www.seafish.org
4 Mussels Moonfish Monkfish Megrim Meagre Marlin Mahi Mackerel Slipper Lobster Lobster Ling Lemon Sole Langoustines Kingklip Kingfish King Prawns John Dory Jobfish Jack Icefish Hoki Herring Halibut Hake Haddock Gurnards Grey Mullet Goatfish Gilthead Bream Flounder Escolar Emperor name Commercial not legalintheUK) common namesbut brackets are names Other commercial Drum, Croaker White, Black&BlueMarlin Most commonvarietiesare Dolphin Fish Moreton BayBugs Lobsters Norway Scampi, DublinBayPrawns, King Mackerel Banana KingPrawns Black Tiger, IndianWhite& Most commonvarietiesare FishSt Peter’s (King Snapper) Job Jaune,GoldbandJobfish, Kingfish Scad, Pompano, Yellowtail Trevally, HorseMackerel, Sea Bass) (Antarctic SeaBass,Chilean Toothfish Cape Hake, CapensisHake Red, Grey&Tub Gurnard Dorade, Royal Bream Snake Mackerel Emperors Yellowtail, Snubnose Longnose, Spangled, Opah Anglerfish (Sail-Fluke, Whiff) (those in Chelon All speciesof Argyrosomus regius Argyrosomus All speciesof hippurus Coryphaena scombrus Scombrus Scyllaridae All speciesofthefamily All speciesof All speciesof kitt Microstomus family Latin nameor Nephrops norvegicus Nephrops capensis Genypterus cavalla Scomberomorus Penaeidae All speciesofthefamilies Zeus faber Pristipomoides All speciesof Decapterus Hemicaranx, Seriola,Trachurus All speciesof Dissostichus eleginoides Dissostichus mawsoni, novaezelandiae Macruronus Clupea harengus All speciesof All speciesof Melanogrammus aeglefinus Peristedion cataphractum Species ofthefamily Upeneichthys vlamingii aurata Sparus Platichthys flesus All speciesoffamilyGempylidae All speciesof All speciesofthefamily Lophius All speciesof All speciesof species & Palaemonidae Mugil, Liza& Makaira Homarus Molva Aphareus, Aprion Aphareus, Caranx, Hippoglossus Merluccius Lethrinus Lampris Lepidorhombus Triglidae Mytilidae & & & Game, Oil-rich Round, Warmwater, Form Molluscs (bivalve) Unique, Coldwater Flat, Coldwater Round, Warmwater Round, Warmwater, Game Crustacean Crustacean Round, Coldwater, Cod-like Flat, Coldwater Crustacean Game, Oil-rich Round, Warmwater, Crustacean Round, Warmwater Round, Warmwater, Game Round, Coldwater Round, Coldwater, Cod-like Round, Coldwater, Cod-like Round, Coldwater, Cod-like Round, Coldwater Round, Coldwater Round, Warmwater Round, Warmwater Round, Warmwater, Unique Round, Warmwater, Game Round, Coldwater, Oil-rich Round, Coldwater Round, Coldwater, Unique Round, Coldwater, Oil-rich Flat, Coldwater Round, Warmwater Flat, Coldwater Herrings Clams (for flavour) Langoustines Lemon Sole Witch, Plaice, Mullet Sea Bass,Grey Sailfish Lobster Crawfish Slipper Lobsters, species Any Cod-like Plaice, Witch Dover Sole, King Prawns Mackerel, Jack Bonito, Crayfish Langoustines, Snappers Kingfish, Bonito Bass, Cod Salmon, Sea species Any Cod-like species Any Cod-like species Any Cod-like species Any Cod-like Sea Breams Bass Breams, Sea Other Sea Snappers Breams & Pomfret Kingfish Hake, Ling Mackerel Turbot, Brill Red Mullet Plaice, Dab Kingfish
Alternatives
Y Y Y Y Y Y Y Y Y Commercially farmed
Rough price guide 35 23 17 26 32 34 33 20 16 34 31 34 23 28 31 22 20 21 15 20 19 22 22 29 27 17 31 28 29 32 21
- Details on page... QQ QQQQ Q QQQ QQQ Fresh isdifficultbutfrozenfilletsareavailable Vast selectionoffrozenavailableallyear Q QQQ QQQ Availability guide MAMFJ QQQQQ QQQQ JyJn QQQ QQQ DNOSA continued
5 Seafish – www.seafish.org Other commercial Availability guide names (those in Commercial Latin name or brackets are Form name common names but family not legal in the UK) Alternatives Commercially farmed price guide Rough Details on page... MAMFJ JyJn DNOSA
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 QQQ 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 Pandalus monodon Crustacea, Coldwater Prawn - Warmwater Shrimp or Brown Tiger Prawn 34
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 QQQQ QQQ 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 QQ Common
This information is provided as a guide Low price only. Prices and availability fluctuate daily. Good availability www.seafish.org Medium price Varying availability
High price Poor availability
Best quality Species without any Q ‘Q’s are of consisitent quality all year Seafish –
6 Other commercial Availability guide names (those in Commercial Latin name or brackets are Form name common names but family not legal in the UK) Commercially farmed price guide Rough Details on page... Alternatives MAMFJ JyJn DNOSA
Sea Bass (farmed) Dicentrarchchus labrax Round, Warmwater Gilthead Bream Y26QQ QQQQQQ Sea Bass (wild) Dicentrarchchus labrax Round, Warmwater Barramundi 26 Striped American Sea Bass, Rockfish Morone saxatilis Round, Freshwater Y40 Sea Bass Gilthead Bream
Gilthead Bream, Royal Snappers, Bream, Black Bream, Black All species of family Sparidae (ex. Sea Bream Round, Warmwater Emperor, Y 27 Banded Bream, Red Sea 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 All species of family Lutjanidae Round, Warmwater 28 Mangrove, Silk, Yellowtail & Sea Breams Five Line Snapper
Anchovies, Round, Coldwater, Sprats Sprattus sprattus Whitebait, 21 QQ QQ Oil-rich, Small Sardines
All species of Loligo, Illex, Cuttlefish, Squid (Calamari) Cephalopods 37 Ommastrephes Octopus QQQ QQQ
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 Kingfish, Bonito 31 Game, Oil-rich
Whelks All species of Buccinum Molluscs (univalve) Winkles 36 QQQQQ Round, Coldwater, Whitebait Sprattus sprattus/Clupea harengus Sprats 21 QQ QQ Oil-rich, Small
Any Cod-like Whiting Merlangius merlangus Round, Coldwater, Cod-like 20 QQ QQQQQQ species
Winkles All species of Littorina Molluscs (univalve) Whelks 36 QQQQ
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 8 Seafish – www.seafish.org • • include: import Sourcesof important. have alsobecomevery dominated byshellfishbutmorerecentlywhitefish havetraditionallybeen of theirsupplies.Imports themajority Large processingfirmstendtoimport not includefreshwaterfish,fishmealorfishoils.) £1.76billion.seafood worth (Note:thisfiguredoes 672,000tonnesof In 2007theUKimported The UKisbecomingincreasinglyreliantonimports. Imports fromallovertheworld. imported from awidevarietyofsources,with70%being Many ofthespeciesavailableinUKcome and haddock. and pollack,aswelltraditionalspecieslike cod with someofthelesserknownspeciessuchasling respond tothisdemandbyprovidingyourcustomers are becomingadventurousintheirtastes.You can This diversitymeansthatmoreandpeople there reallyisanoceanofchoice. With 21,000speciesoffishandshellfishintheworldaround100deliciousvarietiesavailableUK, Sourcing Denmark, Canada Shellfish Whitefish – India,Bangladesh,Indonesia, – Faroe, Iceland,Russia, Norway area visit For detailsofthelatestSeafishprojectsinthis buildonthis. seafood industry Responsibility atSeafishishelpingthe by fishermen. TheHeadofEnvironmental practices in commitmentstobetterconservation for buyerstochangetheirspecifications,building develop,thereisscope As thesenewpartnerships a sustainablefuturefortheseasaroundUK. andscientiststoworktowards conservationists bodies, between government,fishermen, statutory In recentyears,newallianceshavebeenbuilt scope toincreaseUKconsumptionofthem. andthereis abundant speciesareexported as langoustine.However, manyofthemost for example,stocksofherringandshellfishsuch healthy; coastlinearecurrentlyvery the country’s management regimes.Manyofthestocksaround All UKfishermenhavetooperateunderstrict website. visittheMarineandFisheries Agency industry Source: For thelateststatisticsonUKfishing 12,729 fishermen, workingon6,763vessels. employed million. Atthattime,theindustry over£368 366,000 tonnesofseafood,worth In 2007,UKfishingvesselslandedaround The UKfishingindustry http://sin.seafish.org 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 is becoming a priority. • Investigating better use of feed on site through the development of improved feeding systems. www.seafish.org Seafish –
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 Mackerel • Kinlochbervie • Wick Halibut • Stornoway Herring Turbot • Lochinver Conger Eel Brill Plaice • Witch Fraserburgh • Peterhead Dab Aberdeen • Lemon Sole • Mallaig 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 •
Brixham • Plymouth • • Dartmouth
Newlyn •• Penzance
Note: Most of the species on www.seafish.org this map are landed in most UK ports. Seafish – 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: Dover Sole Hake Salmon (wild & farmed) As per Faroe Indonesia Turbot Halibut Sea Trout Isles plus: Barracuda Herring Lemon Sole Whiting Turbot Barramundi Plaice Catfish/Wolffish Brill Mackerel Emperors Australia Pollack Gurnard Catfish/Wolffish Sprats Kingfish Barramundi Dover Sole Trout Mahi Mahi Snappers Herring Iceland Red Mullet Emperors John Dory As per Faroe Isles plus: Snappers Threadfin Bream Mackerel Sea Bass (farmed) Tuna Rudderfish Red Mullet Trout Kingfish Canada & Alaska Sprats Herring 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 12 Seafish – www.seafish.org and improvetheiroverallhealth. fromdamage if theywanttoprotecttheirhearts have farmoreoptionsthanpreviouslythought species sustainability orprovenanceofaparticular they showthatconsumersconcernedaboutthe tasting fish.Theyarealsosignificantbecause good newsforthosewhoarenotkeen onstronger emerged asvaluablesources,andthisisparticularly traditionally beenthoughtofasoil-richhave The resultsrevealthatspecieswhichhavenot cellinourbodies. skin –infact,forevery for braindevelopment,jointfunctionandhealthy Further studieshaverevealed itisalsonecessary health. fatty acidswhicharebeneficialforheart natural sourceofOmega-3oils,thelong-chain Seafood isnowwidelyrecognisedasthebest, shrimps emergedasusefulsources. crab, oysters,Atlanticpollack,hake andbrown as beingrichestinOmega-3,speciessuchbrown sardines andsalmonremainatthetopoflist While theresearchrevealedthatherring,mackerel, Network. of AgricultureandtheGermanNutritionalAdvice organizations suchastheUnitedStatesDepartment Omega-3 contentofseafoodbymajorinternational The collateddatacomesfromsixstudiesintothe of Omega-3oilsthanpreviouslyrealised. Seafood: fish andshellfishcontainhighconcentrations has revealedthatagreaterrangeof for you.DatacollatedbySeafish, It iswidelyrecognisedthatoil-rich polyunsaturated fattyacids,isgood fish, highinlong-chain, Omega-3, the bestnaturalsourceofOmega-3 specifically tooil-richfish: go ontomake recommendationsrelating further approximately 140gandinaddition, theFSA isequivalentto omega-rich. Aportion shouldbe aweek(oneportion two portions recommends thatweshouldallbeeatingatleast these benefits,theFood StandardsAgency functionsinthebody.important Because ofall a widerangeofvitaminsandmineralswhichhave an excellentsourceofproteinandprovides In additiontothebenefitsofOmega-3,seafoodis of mussels,comestoroughlythesamefigure. ofbrowncrab,togetherwithaportion one portion Combining someoftheothersources,forexample ofherringormackerelportion hitsthetargeteasily. of thisamountfromothersources,justaddingone attain. Sincemostpeoplealreadygetaroundathird From thetable,youcanseehoweasythisisto 3,000 milligramsweekly(about450mgperday). The FSArecommendedintake ofOmega-3is or breastfeeding Women whoarepregnant might haveababyoneday Girls andwomenwho fish perweek Two ofoil-rich portions Men andboys Other women fish perweek Four ofoil-rich portions 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 (1 to 3kg) are known as ‘baby’ or ‘chick’ halibut, and tend Sweet Meaty Delicate to be found in shallower waters. The better quality fish are Earthy Small Flakes usually caught by line, so the catch is limited, making Large Flakes Best cooking methods them more expensive. The larger fish range in size from Price guide 3kg to 70kg. As well as being found in the Pacific, North Low Best portions (details on p.43-45) Atlantic and the North Sea, Halibut is now also being Medium Pan Fry Griddle Grill Deep Fry Bake Poach Steam Boil Microwave successfully farmed, ensuring this exquisite, nutritious High Whole species is available year-round. Fillets Suprêmes Availability (details on p.4-7) Steaks Not to be confused with Mock, Black or Greenland All year round. Pavés Halibut, all names for an inferior species (Reinhardtius Wild season runs from April hippoglossoides), it is easily identified, dark brown to Feb, farmed all year. 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, 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 (but no tubercles), and ranges from 400g to 4kg. As with Large Flakes Best cooking methods Turbot, the skin colour changes according to where it is Price guide caught – lighter colours are found on sandy seabeds, with Low Best portions darker, richer colours found on muddier beds. Admittedly, (details on p.43-45) Medium Pan Fry Griddle Grill Deep Fry Bake Poach Steam Boil Microwave 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 www.seafish.org Suprêmes Availability (details on p.4-7) of Avruga and chopped chives. Steaks All year round. Pavés Wild season runs from May With both Turbot and Brill, the smaller fish (under 500g) to March, 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 Seafish – 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 Price guide Low Best portions (details on p.43-45) Medium Pan Fry Griddle Grill Deep Fry Bake Poach Steam Boil Microwave High Whole Fillets Lemon Sole Suprêmes Availability (details on p.4-7) Steaks Lemons have an oval body; more rounded than a Dover, 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 Strong Firm High Strong/spicy Sweet Meaty Delicate Earthy Small Flakes Large Flakes Best cooking methods Price guide Low Best portions (details on p.43-45) Medium Pan Fry Griddle Grill Deep Fry Bake Poach Steam Boil Microwave 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, Seafish – www.seafish.org
16 and require careful cooking to avoid drying out. and requirecarefulcookingtoavoiddrying buy whenattheirfreshest,arebestcooked onthebone and rangeinsizefrom225gto900g.Theycanbeagood southwest coastanddowntheAtlanticofEurope Both MegrimandWitch aregenerallyfishedoffthe as LemonSoleandPlaice. Dover Sole,andisfromthesamefamily Sole, hasasimilarappearanceto Witch, alsoknownasTorbay Witch and Brill. same familyasTurbot side butisfromthe sandy-brown dark Lemon Solewitha oval bodysimilarto in theUK.Ithasan by theSpanishthan as Whiff, ismoreloved Megrim, alsoknown Megrim thin andwatery. toApril),asthefleshis when inroe(aroundFebruary flavour, orusefilletswithasaucefilling.Bestavoided (with theblackskinremoved)togetbestfrom well,andisgreatforbattering.Cookonthebone very the spots,fresherPlaice).ItisaspronouncedaflavourLemonSole,butittakes saucesandotherflavours whole fishiseasilyidentifiedbyitsdistinctiveorangespots,whichalsogiveanindicationofthefreshness(thebrighter Unlike DoverSole,Plaiceisbesteatenasfreshpossible,theflavourquicklyfades.Ranging from230gto2kg, Plaice Megrim Plaice a goodbuy. and texturetoPlaice,canbe and flounderaresimilarinflavour 680g. Attheirbest,bothdab are rarelycaughtbiggerthan tend tobesmaller, and 350g -900g.Dabs range insizefrom similarities end!),and (though that’swherethe a similarshapetoHalibut the blindside.Theyare and isabrightwhiteon spots onthedarkside, green skinwithfaintred Flounder hasbrownish- Also knownasFluke, Flounder &Dab Instant flesh), its inroe(thinandwatery Feb. Avoid Feb toAprilas Season runsfromMayto All yearround. Availability Medium Medium Flesh flavour Price guide Earthy Strong Sweet High Mild Low guide to... (details onp.4-7) Plaice Small Flakes Large Flakes (details onp.43-45) Flesh texture Medium Meaty Best portions Firm Soft Suprêmes Lemon Sole,Megrim,Witch, Flounder, Dab Alternatives Steaks Whole Fillets Pavés
Pan Fry Medium Oil content Dab High Griddle Low Best cookingmethods Grill