WORDS AND RECIPES BRYONY BOWIE PHOTOGRAPHY TOBY SCOTT FOOD STYLING JOY SKIPPER PROP STYLING TAMZIN FERDINANDO
VARIETIES
1 SALMON
2 HERRING
3 MACKEREL
4 SARDINES
5 TUNA
Brilliantly versatile, vitamin B12-rich salmon works well in a wide variety of dishes. It’s a popular choice in the UK and can be eaten fresh, smoked or cured, or from a tin.
A useful source of vitamin D, this tasty Scandinavian favourite is available throughout the year. Intensely savoury, it’s often cooked in an oaty coating to retain its oil.
Beautiful, silver-blue mackerel have a creamy, salty flavour. They’re rich in omega-3 fatty acids, which help to regulate our blood pressure and keep the heart healthy.
At their best in spring, sardines have a strong flavour and are usually grilled or fried. They are a great source of selenium, which is important for a healthy immune system.
A fish so large it’s sold as steaks, tuna is high in protein and has a meaty taste. When tinned, its high oil content drops and it no longer counts as an oily fish.
A source of omega-3 fatty acids, oily fish aren’t just delicious – they’re good for you, too
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P RE P
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Whole fish should be gutted and scaled. Pat tuna steaks dry with kitchen paper; do not wash.
S T O RE
Oily fish have a short shelf-life, so should be eaten quickly. Store tuna steaks on a clingfilm-covered plate in the fridge. Other varieties should be refrigerated in an airtight container.
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E N J OY
The firm flesh of oily fish makes them well suited to grilling or barbecuing, but they can also be fried or baked.
Try them in...
FISHCAKES *MixOATY mashed potato, flaked smoked
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mackerel, parsley, lemon zest and seasoning. Shape into patties; dip in beaten egg then breadcrumbs and oats. Fry in oil until golden. HARISSA TACOS Brush tuna steaks with harissa paste; griddle for 2 minutes on each side. Cut into strips; pile onto corn tortillas with chopped tomato, lettuce, guacamole and coriander. HERRING PUTTANESCA Cut herring fillets into strips. Fry chopped garlic, chilli, capers and olives, then add the herring. After 2 minutes, add chopped tomatoes; simmer to reduce. Add parsley; stir through cooked spaghetti.
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For more great fish recipes, visit tesco.com/realfood
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