Consumer’s guide to
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Seafood Species from Scotland
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Produced by Seafood Scotland www.seafoodscotland.org
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The consumer’s guide to Seafood Species from Scotland A guide to the abundance of Seafood available from Scottish waters. Seafood is delicious, versatile, and one of the most nutritious foods we can eat. It is low in calories, high in protein and rich in vitamins, minerals and natural oils. Oil-rich fish such as herring and mackerel are high in Omega 3 fatty acids, which have been shown to have a lowering effect on cholesterol. Oil-rich fish is also a great source of vitamins A and D. Scottish fishermen and processors are committed to the future of their industry, the sustainability of the marine environment, and supporting coastal communities. Working with a finite wild resource, the fisherman have adapted and changed strategies over time to ensure stocks are harvested responsibly and sustainably, and have a quality approach throughout the supply chain.
Responsibility to the marine environment is demonstrated by initiatives to gain third party accreditation for best practice on board vessels, through the Seafish Responsible Fishing Scheme. In addition many Scottish fisheries have achieved or are seeking Marine Stewardship Council certification as one approach to sustainable and well-managed fisheries. Working with Seafood Scotland and in collaboration with Government, scientists and environmental groups, the Scottish industry is seeking to preserve stocks and enhance quality. Recent examples include the development and adoption of environmentally friendly fishing gears, and the implementation of voluntary closed areas to protect juvenile and spawning fish.
For further information visit www.seafoodscotland.org 1
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Shopping for Fish
What to look out for
Fish can be bought in various formats, including fresh, frozen, cured or canned. Your fishmonger or supermarket fish counter will stock a wide selection, and staff will be happy to prepare fresh fish for you in exactly the way you want it.
To ensure you make the best purchase look out for the following: •W hole fresh fish should have clear eyes that are bright and not sunken. •T he skin should have a shiny, moist, firm appearance with a sea fresh aroma. •W hen buying whitefish fillets, look out for neat, trimmed fillets and white translucent flesh. • I f buying frozen fish, check that the fish is frozen solid with no signs of partial thawing. Make sure that packaging is undamaged. •S moked fish should look glossy and have a fresh, smokey aroma. •T ake care when selecting shellfish to choose shells which are tightly closed and without any gaps or cracks.
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Storage and Cooking Tips Storage Tips
It is recommended that if fish is stored at -18°C, the maximum storage periods are:
To ensure that your fish tastes good, you should observe the following storage instructions. If you are in any doubt, ask your fish supplier for advice.
Whitefish Flatfish Smoked fish Oil-rich fish Shellfish
• Remove fresh fish from its original wrappings, rinse in cold water, pat dry, cover and place towards the bottom of the fridge.
4 months 4 months 3 months 3 months 3 months
• Always store cooked fish at the top of the fridge, separately from raw fish. • Store fresh and smoked fish separately to avoid mixing flavours. • Fresh fish, unless otherwise stated on the packaging, is best eaten within two days. • Frozen fish should be stored at -18°C or colder. • Defrost fish overnight in the fridge, or cook from frozen, adding a couple of minutes to the cooking time.
www.seafoodscotland.org
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Grill
Barbecue Barbecue
Microwave
Grill
Deep Fry
Steam
Stir Fry
Shallow Fry
Poach
Bake
Whitefish
Common cooking methods 3 3 3 3 3 3 3 3 Cuts available: W hole • Fillets Cutlets • Steaks
Haddock
Melanogrammus aeglefinus
All year
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Microwave
Deep Fry
Common cooking methods 3 3 3 3
Steam
An excellent fish, underutilised in the UK and very popular in Europe. A great alternative to more popular whitefish species, it has a soft flesh that firms up when cooked.
Stir Fry
Mar-Nov Bake
Merluccius merluccius
Poach
Hake
Shallow Fry
Scotland’s favourite whitefish, caught in the North Sea and off the West coast of Scotland at Rockall. A sweet flavoured fish versatile for many cooking methods. Look out for the MSC logo on Scottish North Sea haddock products.
3 3 3
Cuts available: W hole • Fillets Cutlets • Steaks
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Whitefish Cod
Grill
Common cooking methods 3 3 3 3 3 3 3 3
Barbecue
Microwave
Deep Fry
Steam
Stir Fry
All year
Shallow Fry
Poach
Bake
Gadus morhua
Caught in the North Sea, stock levels in Scottish waters are steadily increasing. A sweet flavoured fish with large flakes lending itself to a great variety of filleting options and cooking methods.
Cuts available: W hole • Fillets Cutlets • Steaks
Saithe (Coley)
3 3 3
Barbecue
Grill
Microwave
Deep Fry
Common cooking methods 3 3 3 3
Steam
Stir Fry
Shallow Fry
Poach
Bake
Pollachius virens
All year
A member of the cod family, this is a fine flavoured species abundant in all waters around Scotland. Saithe is considered an underutilised species in the UK.
Cuts available: W hole • Fillets Cutlets • Steaks
www.seafoodscotland.org
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Whitefish
Monkfish
Barbecue
Common cooking methods 3 3 3 3 3 3 3
Grill
Microwave
Deep Fry
Steam
Stir Fry
Shallow Fry
Superb, premium fish, monkfish has a firm meaty textured flesh with a strong and sweet flavour. Caught on the continental shelf to the north and west of Scotland.
Poach
Oct-May
Bake
Lophius piscatoriu / L. budegassa
3
Cuts available: Whole • Fillets
Whiting
Grill
Common cooking methods 3 3 3 3 3 3 3 3
Barbecue
Microwave
Deep Fry
Steam
Stir Fry
Shallow Fry
A member of the cod family, whiting is a smaller fish and best in winter. Mainly caught in the northern North Sea.
Poach
All year
Bake
Merlangius merlangus
Cuts available: Whole • Fillets
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Whitefish
Catfish
Grill
Common cooking methods 3 3 3 3 3 3 3 3
Barbecue
Microwave
Deep Fry
Steam
Feb-July
Stir Fry
Shallow Fry
Poach
Bake
Anarhichas lupus
Cuts available: Whole • Fillets
Conger Eel
Barbecue
Microwave
Deep Fry
Steam
Stir Fry
Mar-Oct Shallow Fry
Poach
Bake
Conger conger
Grill
Common cooking methods 3 3 3 3 3 3 3 3 3 Cuts available: Cutlets • Steaks
www.seafoodscotland.org
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Whitefish
Barbecue
Common cooking methods 3 3 3 3 3 3 3
Grill
Microwave
Deep Fry
Steam
Stir Fry
Shallow Fry
Poach
Bake
Gurnard: Red Gurnard (shown) Aspitrigla cuculus Grey Gurnard Eutrigla gurnardus Tub Gurnard Trigla lucerna July-Feb
Cuts available: Whole • Fillets
Pollock
Grill
Common cooking methods 3 3 3 3 3 3 3 3
Barbecue
Microwave
Deep Fry
May-Sept
Steam
Stir Fry
Shallow Fry
Poach
Bake
Pollachius pollachius
Cuts available: Whole • Fillets
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Whitefish Red Mullet
Barbecue
Grill
Microwave
Common cooking methods 3 3 3 3 3
Deep Fry
Steam
May-Nov
Stir Fry
Shallow Fry
Poach
Bake
Mullus surmuletus
3 3
Cuts available: Whole • Fillets
John Dory
www.seafoodscotland.org
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Cuts available: Whole • Fillets
Grill
Common cooking methods 3 3 3 3 3 3 3 3
Barbecue
Microwave
Deep Fry
Steam
Stir Fry
Shallow Fry
All year
Poach
Bake
Zeus faber
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Plaice
Grill
Common cooking methods 3 3 3 3 3 3 3 3
Barbecue
Microwave
Deep Fry
Steam
Stir Fry
Pleuronectes platessa
Shallow Fry
Poach
Bake
Flatfish
May-Dec
Good healthy stocks, fished sustainably. A versatile meaty flatfish with a sweet and mild flavour, this species is abundant in summer.
Cuts available: Whole • Fillets
Lemon sole
Grill
Common cooking methods 3 3 3 3 3 3 3 3
Barbecue
Microwave
Deep Fry
Steam
Poach
Bake
A high quality, high value favourite. Best sourced during the summer season for prime fish with a delicate sweet flavour.
Stir Fry
Apr-Dec
Shallow Fry
Microstomus kitt
Cuts available: Whole • Fillets
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Flatfish Megrim
Lepidorhombus whiffiagonis
Grill
Common cooking methods 3 3 3 3 3 3 3 3
Barbecue
Microwave
Deep Fry
Steam
Stir Fry
Shallow Fry
Bake
Caught on the continental shelf to the north and west of Scotland. Hailed in Spain as the king of flatfish, but underutilised in the UK.
Poach
Jan-Sept
Cuts available: Whole • Fillets
Witch
Grill
Common cooking methods 3 3 3 3 3 3 3 3
Barbecue
Microwave
All year
Deep Fry
Steam
Stir Fry
Shallow Fry
Poach
Bake
Glyptocephalus cynoglossus
Sometimes known as Torbay sole. A lesser known and underutilised flatfish which is great cooked whole.
Cuts available: Whole • Fillets
www.seafoodscotland.org
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Flatfish
Halibut (farmed Atlantic)
Barbecue
Grill
Microwave
Common cooking methods 3 3 3 3 3
All year
Deep Fry
Steam
Stir Fry
Shallow Fry
Poach
Bake
Hippoglossus hippoglossus
3 3
Cuts available: Whole • Fillets
Dab
Grill
Common cooking methods 3 3 3 3 3 3 3 3
Barbecue
Microwave
Deep Fry
Steam
Sept-May
Stir Fry
Shallow Fry
Poach
Bake
Limanda limanda
Cuts available: Whole • Fillets
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Oil-rich Fish
Herring
3 3
Barbecue
Grill
Microwave
Deep Fry
Steam
Stir Fry
Shallow Fry
Common cooking methods 3
Poach
Bake
Clupea harengus
3 3 3 3
June-Sept
Fished during the summer months, high in Omega 3, this sustainable oil rich fish is great grilled or baked whole. Look out for the MSC logo on Scottish herring products.
Cuts available: Whole • Fillets
3 3
Barbecue
Grill
Microwave
Deep Fry
Steam
Common cooking methods 3
Stir Fry
Scotland’s most abundant and valuable species, sustainable and high in Omega 3, this is an excellent healthy choice. With a strong unique flavour this species is growing in popularity. Available all year round but at its best in summer months.
Shallow Fry
Jan-Feb & June-Nov
Poach
Scomber scombrus
Bake
Mackerel
3 3 3 3
Cuts available: Whole • Fillets
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Oil-rich Fish Atlantic Salmon (Farmed) Salmo salar
Barbecue
Microwave
Deep Fry
Steam
Stir Fry
Shallow Fry
Poach
Bake
All year
‘Scottish Farmed Salmon’ holds EU protected name status (PGI Protected Geographical Indication). Scotland is the largest farmed salmon producer in the EU making this fish a vital contributor to the economy.
Grill
Common cooking methods 3 3 3 3 3 3 3 3 3 Cuts available: Whole • Fillets
Rainbow Trout (Farmed) Oncorhynchus mykiss
Barbecue
Microwave
Deep Fry
Steam
Stir Fry
Shallow Fry
Poach
Bake
All year
Grill
Common cooking methods 3 3 3 3 3 3 3 3 3 Cuts available: Whole • Fillets
www.seafoodscotland.org
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High in Omega 3 and many other vitamins and minerals including vitamin D and selenium. Trout has a more subtle sweet flavour than salmon and can be filleted in a variety of ways. 15
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Oil-rich Fish Sprat
3
Barbecue
Grill
Microwave
Deep Fry
Steam
Oct-Mar
Stir Fry
Shallow Fry
Common cooking methods 3
Poach
Bake
Sprattus sprattus
3 3 3 3
Cuts available: Whole
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Shellfish Langoustine Nephrops norvegicus
All year
3 3 3
3
Barbecue
Grill
Microwave
Deep Fry
Steam
Stir Fry
Shallow Fry
Poach
Common cooking methods
Bake
Sustainably caught in the North Sea and from inshore Scottish waters. Scotland has the world’s largest share of langoustines, which are highly prized and sought after. The langoustine tail is sweet with a prawn-like texture.
3 3
Cuts available: Whole live • Tails • Breaded
Lobster
Barbecue
Grill
Microwave
Deep Fry
Apr-Dec
Steam
Stir Fry
Common cooking methods 3 3
Shallow Fry
Poach
Bake
Homarus gammarus
3 3
Cuts available: Whole live • Tails • Claws
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Traditionally fished by pot and creel all around Scotland’s coastline, Scottish lobster are some of the finest in the world. With a sweet flavour and meaty texture they are versatile to cook with. www.seafoodscotland.org
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Shellfish
King Scallop
Barbecue
Grill
Microwave
Common cooking methods 3 3 3 3 3
Deep Fry
Steam
All year
Stir Fry
Shallow Fry
Poach
Bake
Pecten maximus
3
Cuts available: Whole live • Meats
Caught around Scotland’s coast, using mobile gear or by hand diving. Scallop meat has a sweet delicate flavour, needs very little cooking and is superb in simple dishes. Look out for the MSC logo on Scottish king scallops.
Queen Scallop
Barbecue
Grill
Microwave
Common cooking methods 3 3 3 3 3
Sept-Mar
Deep Fry
Steam
Stir Fry
Shallow Fry
Poach
Bake
Aequipecten opercularis
3
Cuts available: Whole live • Meats
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Shellfish
PaciďŹ c Oyster
3
3
Available as: Whole live • Meats
Barbecue
Grill
Microwave
Deep Fry
Steam
Common cooking methods 3 3
All year
Stir Fry
Poach
Bake
Best eaten raw
Shallow Fry
Crassostrea gigas
Mainly cultivated on the west coast and on Scottish isles, oysters are a much sought after product. They are delicious served raw with lemon and pepper or cooked with garlic butter.
Native Oyster
Barbecue
Grill
Microwave
Deep Fry
Steam
Stir Fry
Common cooking methods 3 3
Sept-Apr
Shallow Fry
Poach
Bake
Ostrea edulis
3
Best eaten raw Available as: Whole live
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Shellfish
Brown Crab
Barbecue
Grill
Microwave
Deep Fry
Steam
Stir Fry
All year Shallow Fry
Common cooking methods
Poach
Traditionally fished by pot and creel, particularly on the west coast and around the Scottish isles, brown crab can be bought live, cooked, dressed or with the meat already made into products such as crab cakes or terrines. Look out for the MSC logo on Scottish brown crab.
Bake
Cancer pagurus
3
Available as: B rown meat • White meat Claws • Whole live • Dressed
Velvet Crab
Barbecue
Grill
Microwave
Deep Fry
Steam
Stir Fry
Sept-Nov
Shallow Fry
Poach
Common cooking methods
Bake
Necora puber
3
Available as: Whole live
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Shellfish
Mussel
3
Barbecue
Grill
Microwave
Deep Fry
Steam
Stir Fry
All year
Shallow Fry
Common cooking methods
Poach
Largely cultivated on the west coast of Scotland and around the Scottish isles, mussels are a highly sustainable species and are quick and easy to cook with. Look out for Scottish sustainably certified mussels.
Bake
Mytilus edulis
3
Available as: Whole live • Cooked • Meats
Razor Clam
Barbecue
Grill
Microwave
Deep Fry
Steam
Stir Fry
Common cooking methods
Bake
A hand gathered delicacy with a fine delicate flavour. They are often used in classic linguine and chowder dishes or even served raw just like oysters.
Shallow Fry
Apr-Nov
Poach
Solenidae
3 3 3
Available as: Whole live
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Shellfish Whelk
3
Barbecue
Grill
Microwave
Deep Fry
Feb-Aug
Steam
Stir Fry
Shallow Fry
Poach
Common cooking methods
Bake
Buccinum undatum
3
Available as: Whole live • Meats
Winkle
3
Barbecue
Grill
Microwave
Deep Fry
Steam
Sept-Apr
Stir Fry
Shallow Fry
Poach
Common cooking methods
Bake
Littorina littorea
3
Available as: Whole live
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Shellfish
Clam
Barbecue
Grill
Microwave
Deep Fry
Steam
All year
Stir Fry
Shallow Fry
Common cooking methods 3
Poach
Bake
Chamelea gallina
3 3 3
Available as: Whole live • Meats
Cockle
3
Barbecue
Grill
Microwave
Deep Fry
May-Dec
Steam
Stir Fry
Shallow Fry
Poach
Common cooking methods
Bake
Cerastoderma edule
3
Available as: Whole live • Meats
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Shellfish
Shrimp
Barbecue
Grill
Common cooking methods 3 3 3 3 3 3
Microwave
Deep Fry
Steam
Apr-July
Stir Fry
Shallow Fry
Poach
Bake
Palaemon serratus
3 3
Available as: Whole cooked • Raw
Squat Lobster
Barbecue
Grill
Microwave
Deep Fry
Steam
Stir Fry
All year
Shallow Fry
Poach
Common cooking methods
Bake
Munida rugosa
3
Available as: Whole live
www.seafoodscotland.org
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Cephalopods Octopus
3
Barbecue
Grill
Microwave
Deep Fry
Steam
May-Dec
Stir Fry
Shallow Fry
Poach
Common cooking methods
Bake
Octopus vulgaris
3
Available as: Tentacles • Small whole
Squid
3 3
3 3
Barbecue
Grill
Microwave
Deep Fry
Steam
Stir Fry
May-Oct Shallow Fry
Poach
Common cooking methods
Bake
Loligo forbesii
3
Available as: Tubes • Rings • Tentacles
With a firm texture and strong flavour, squid also known as calamari is an underutilised species, found on the west coast, Moray Firth and east coast of Scotland. It is available all year round, most abundantly from March to October whilst the best quality is found from October to March. 26
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While every care has been taken in compiling the cooking methods for the different species, Seafood Scotland cannot accept responsibility for any errors or omissions that may be found in the text, 27 nor any problems that may arise as a result of cooking ďŹ sh using any of the suggested methods. www.seafoodscotland.org
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rich variety
nutritious
delicious
high quality
sustainable
responsibly caught well-managed
Seafood Scotland, 18 Logie Mill, Logie Green Road, Edinburgh EH7 4HS Tel: +44 (0)131 557 9344 E-mail: enquiries@seafoodscotland.org Web: www.seafoodscotland.org @SeafoodScotland
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versatile
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