Know your seafood

and shellfish is full of protein, low in fat and quick to cook. Here’s how to make the most of delicious seafood

Fish

Matt Owens is National Chairman of the Craft Guild of Chefs, which supports chefs with training and development. He shares his advice on sourcing, preparing and cooking seafood to perfection.

How To Buy 1

Use a reputable supplier to get the freshest fish and buy what’s local and in season where possible. Whole fish should have clear eyes, bright blood under the gills, moist skin, and a firm tail and flesh. It should smell of salty seas — not fishy! Sustainably sourced fish is essential. Look for MSC approval or ask your supplier how the fish is caught. Don’t just rely on cod and salmon, try sustainable alternatives including sardines, mackerel, pollock, basa or tilapia. They deliver great flavour and better margins too.

HOW TO PREPARE FISH & SEAFOOD PROPERLY

Fillet fish: Use fresh fish, as it fillets better. Run a filleting knife along one side of the spine, then from head to tail to remove the fillet. The knife should run against the bones so you don’t cut into the flesh.

Remove skin: Put the fillet skin-side down. Slide the knife between the skin and fish, holding firmly onto one end. Cut horizontally away from you and push down onto the board to stay close to the skin.

Clean mussels: Discard any open mussels and soak in cold, fresh water to remove grit. Pull the hairy ‘beards’ off and use immediately. After cooking, discard any mussels that haven’t opened.

Peel prawns: Freshness is key. Peel shells off from the underside, as though taking off a jacket. Use a sharp paring knife to remove the bitter back vein. Use shells for stock.

How To Cook Fish

Remove fish from the fridge 10 minutes before cooking, so the muscles don’t seize in the pan. Fish can easily overcook: white fish turns translucent when ready and salmon or trout can be served slightly pink. Most fish are versatile and suit multiple cooking methods.

PAN-FRY

A quick-cook method for most fish. Place skin-side down in a hot pan to crisp up; wait until it’s cooked halfway through before flipping. Great for bass, salmon, halibut, or tilapia.

Roast

Meaty fish without too many small bones including whole bream, sea bass, snapper or salmon are great cooked in the oven. Roast in a tray for crispy skin or wrap in greaseproof paper and stuff with lemon and fennel for Mediterranean flavours.

Grill

Best for small or flat fish (mackerel, sardines, sole, skate), fattier, robust fillets (salmon, trout, and tuna), or smoked fish (kipper or smoked haddock). Robust or oily fish also BBQ well.

Curry Or Stew

Use flaky, firm seafood such as gurnard, haddock or prawns. Dust pieces in spiced flour and pan-fry before adding to the stew or curry in the last 10 minutes. This thickens the sauce and avoids overcooking.

Poach

A delicate way to cook all fish. Poach fillets in a creamy or tomato sauce in a covered, shallow pan or hot oven for 10 minutes.

Stock

Ask your fishmonger for fish heads, bones, tails and prawn shells to make a cost-saving stock. Boil with aromatics for 20 minutes, strain and use in soups, stews and risotto.

MATT’S TOP TIPS

FRESH OR FROZEN?

When fish is frozen at sea, it’s the same quality as fresh, as the taste and nutrients are captured immediately. Fish on the counter is often defrosted, so buying frozen actually increases shelf life for you, plus it’s frequently better value.

GOOD VALUE BUT IMPRESSIVE pair with Casillero del Diablo Chardonnay’s hints of vanilla pair perfectly with the creamy sauce

Less is more when flavouring fish: a squeeze of lemon, parsley gremolata, or browned butter garnish feels premium.

Serves 10

Fish Pie

Ingredients

• 200g leeks, cut in half lengthways then cut into 1 cm slices

• 170g MAGGI® Béchamel Sauce

• 250ml single cream

• 200g frozen peas, defrosted

• 200g frozen sweetcorn, defrosted

• 150g smoked haddock, skinned and diced

• 550g coley, skinned and diced

• 200g MAGGI® Mashed

Potato Flakes

• 15g MAGGI® Lemon & Herb

Crunchy Bake

Method

1. Preheat oven to 190C.

2. Blanch the leeks for a minute to soften, then leave to drain.

3. Mix 150ml cold water into the béchamel sauce to form a smooth paste. Mix

250ml water and 250ml single cream and bring to the boil. Whisk in the béchamel paste and simmer for 2 mins until thickened.

4. Add the defrosted peas and sweetcorn then season to taste. Allow to cool.

5. Mix the diced fish and leeks into the sauce and pour into an ovenproof dish.

6. Prepare the mashed potato by whisking 1 litre cold water into the potato flakes. Leave to stand for 3 mins until fully thickened, then whisk again for texture.

7. Spoon or pipe the mashed potato over the fish then sprinkle with the crunchy bake mix.

8. Bake for 30 mins until the topping is golden brown and the filling is hot.

Fish Finger Sandwich

Good: Use sliced bread, readymade tartare sauce and fish fingers.

Better: Upgrade with sourdough bread and rocket.

Best: Make your own cod or pollock goujons and homemade tartare for the ultimate sandwich.

Serves 10

Seafood Paella

Ingredients

• 20ml vegetable oil

• 300g onion, chopped

• 2 chillies, chopped

• 1 garlic clove, crushed

• 675g long-grain rice

• 1 pinch saffron

• 2.5l boiling water

• 60g Bisto Vegetable Bouillon Paste

• 450g fresh mussels

• 325g mixed seafood

• 100g fresh anchovies

• 4 tbsp fresh mixed herbs, chopped

Method

1. Heat the oil and fry the onion, chilli and garlic for a few mins until softened.

2. Add the rice and cook for 2 mins, stirring.

3. Soak the saffron strands in the boiling water, add the vegetable bouillon paste and stir until dissolved. Gradually add to the rice, simmering gently between each addition, cook for about 20-25 mins until the rice is tender and most of the liquid has been absorbed. pair with Cono Sur Bicicleta Viognier. The fruity aromas complement the seafood

4. Simmer and steam the mussels in a little boiling water or stock for 2-3 mins until opened (discard any which have not opened).

5. Add the mussels to the rice together with the seafood, anchovies and herbs and warm through gently until cooked through.