Cod

Put the fillets in a lightly oiled dish, season and bake at 200°C for about 10–12 minutes, depending on thickness. Take them out as soon as the flesh turns opaque and separates into flakes; thick pieces need a little longer.

Yes. Bake frozen fillets at 200°C for roughly 20–25 minutes, allowing extra time for thick pieces. Check the centre: it should be opaque and flake easily, with no icy or translucent middle.

The flesh should be opaque throughout and separate into large flakes when gently pressed with a fork. For a temperature check, the centre should reach 63°C.

Keep it covered in the coldest part of the fridge and cook it within one to two days of buying it. If you will not use it by then, freeze it; thaw it in the fridge rather than on the worktop.

Cod works well in fish pie, fishcakes and battered fish with chips. For a quick meal, bake it with tomatoes and olives, or poach it gently in milk and serve with mashed potatoes.

Haddock, pollock and hake are good swaps in baking, fish pies and fishcakes because their mild, flaky flesh cooks in a similar way. Check the fish as it cooks, since thinner fillets may be ready sooner.

A 150 g fillet provides 33 g of protein. That makes cod a protein-rich choice for a main meal, whether you bake, poach or grill it.