Salmón

Bake fillets at 200°C for about 12–15 minutes, depending on thickness. It is ready when the flesh is opaque and separates easily into flakes; a food thermometer should read 63°C at the thickest point.

Yes: the skin helps hold the fillet together and protects the flesh from drying out. For crisp skin, pat it dry, place it skin-side down in a hot oiled pan and cook most of the way through before turning briefly.

Keep it covered in the coldest part of the fridge and cook it within one or two days of buying. Freeze it if you will not use it in that time, and thaw it in the fridge rather than on the worktop.

Lemon, dill, parsley, capers and mustard all suit its rich flavour. Serve it with boiled new potatoes and greens, or flake cooked salmon into fish cakes, pasta or a fish pie.

Yes, trout works well in baked fillets, fish cakes and pasta, though it is usually milder and leaner. Trout has 90 kcal and 3 g of fat per 100 g, compared with 181 kcal and 12 g in salmon.

Wild salmon has 179 kcal and 10.1 g of fat per 100 g, compared with 181 kcal and 12 g in salmon. It also has more protein: 22.1 g versus 18 g per 100 g.

A 100 g portion provides 18 g of protein. Pair it with potatoes or wholegrains and vegetables for a more complete meal.