Sea bass

Pat the skin completely dry and season it just before cooking. Put the fillets skin-side down in a lightly oiled hot pan for about 4–5 minutes, pressing gently for the first few seconds; turn and cook for another 1–2 minutes, until the flesh is opaque and flakes easily.

Look for clear, bright eyes, shiny skin and gills that are red rather than brown or grey. It should smell clean and briny, not strongly fishy; ask for it to be scaled and gutted if you do not want to prepare it yourself.

Keep it covered in the coldest part of the fridge and cook it within a day or two of buying. If you will not use it in that time, wrap it well and freeze it; thaw it in the fridge before cooking.

Lemon, garlic, parsley, fennel and olive oil work particularly well with its mild flavour. Try it whole, roasted with fennel and lemon, or serve pan-fried fillets with crushed potatoes and greens.

Yes. Sea bream has a similarly mild, delicate flesh and works well in the same recipes; cook fillets using the same method, checking for doneness as they can differ in thickness.

A serving of cooked fish of about 150 g provides 28 g of protein. Pair it with potatoes, rice or bread and vegetables for a more complete meal.

The flesh should turn opaque and separate easily into flakes when tested at its thickest point. For a temperature check, aim for 63 °C at the centre; take care to remove any small bones before serving.