Fish

Pat the fillets dry, heat a lightly oiled pan until hot, then lay the fish in skin-side down if it has skin. Leave it undisturbed until the edges turn opaque and the skin releases easily, then turn it once.

Keep it covered in the coldest part of the fridge and cook it within one to two days of buying. If you will not use it in time, freeze it promptly; thaw frozen fish in the fridge, not on the worktop.

Fresh whole fish should smell mild and briny, not strongly fishy or sour, and have clear, bright eyes and firm flesh. For fillets, look for moist, firm flesh without dry edges or discolouration.

Serve simply cooked fish with boiled new potatoes, peas and lemon, or pair it with rice and a sharp salsa. For a richer plate, try buttery mash and greens; the mild flavour also works well with herbs such as dill and parsley.

Yes. Add firm fish such as cod or haddock near the end of cooking and simmer gently until it flakes, usually for about 5–8 minutes. Stir carefully so the pieces stay intact; delicate fish can break up in a vigorously bubbling sauce.

Only use fish sold or prepared for eating raw, and keep it cold until serving. Freezing can control parasites, but it does not remove all food-safety risks; cooking fish thoroughly is the safer option.

Fish has 20 g of protein per 100 g, compared with 18.4 g in salmon. The word “fish” covers many species, so the amount varies between types.

A cooked fillet about the size of your palm, roughly 100 g, provides 20 g of protein. The exact amount varies by species and serving size.