Cooking Tips
Grill
Preheat grill to a medium setting. Some fish will need to be turned during cooking time. Baste white fish during grillingShallow Fry
Dust the fish with seasoned flour. Heat the oil and fry the fish turning halfway through cookingPoach
Using about an eighth of a pint of water and a few drops of lemon juice; add the fish, simmer gently for the recommended time.Bake
Preheat oven to 190 degrees Celsius or 375 degrees Fahrenheit, Gas Mark 5 (unless otherwise stated). Place the fish in a suitable dish, sprinkle with lemon juice, cover and place in the centre of the oven. (Refer to manufacturer's instructions is using fan oven).Steam
Place the fish between two plates or in a steamer over a large pan of boiling water.Microwave
The cooking times vary with the microwave power (refer to manufacturer's instructions) Place fish in a suitable container, add 2 tablespoons of liquid. Cover and cook. Standing time of 2-3 minutes after cooking.Deep Fry
Heat the oil. Coat the fish in batter or breadcrumbs and fry until golden brown.Cooking Times
All timings are given in minutes and are to be used as a guideline as thickness of fish and cooking appliances vary.| 170g/6oz PORTIONS | GRILL | SHALLOW FRY | POACH | BAKE | STEAM | MICROWAVE | DEEP FRY |
| STEAKS | |||||||
| COD | 10 | 8 | 6 | 20 | 15 | 2 | - |
| HAKE | 13 | 8 | 7 | 20 | 15 | 2 | - |
| HALIBUT | 8-10 | 6-8 | 8 | 20 | 12 | 1.5-2 | - |
| SHARK | 8-10 | 6 | - | 22 | - | 1.5-2 | - |
| SWORDFISH | 8-10 | 6-8 | - | 22 | - | 2 | - |
| TUNA | 8 | 6-8 | - | 20 | - | 2 | - |
| FILLETS | |||||||
| COD | 8 | 9 | 8 | 20 | 15 | 2 | 4-6 |
| COLEY | 10 | 10 | 8 | 20 | 15 | 2.5 | 4-6 |
| HUSS | 8 | 8 | 7 | 25 | 18 | 1.5-2 | 6-8 |
| HADDOCK | 10 | 10 | 8 | 20 | 15 | 2 | 4-6 |
| SALMON | 2-3 | 6-8 | 1* | 8* | 18 | 2-3 | - |
| SNAPPER | 10 | 6-8 | 8-10 | 20 | 18 | 3 | - |
| WHOLE OIL-RICH FISH | CLEANED | ||||||
| HERRING (340g/12oz) | 6.8 | 7-8 | 8-10 | 20-25 | - | 2 | - |
| MACKEREL (340g/12oz) | 8-10 | 10-12 | - | 20-25 | - | 3 | - |
| SARDINES | 6 | 8 | - | - | - | - | - |
| SPRATS | - | 4 | - | 10.15** | - | - | - |
| OIL-RICH FILLETS | |||||||
| HERRING | 4-5 | - | - | - | - | 1.5-2 | - |
| MACKEREL | 5 | 7-8 | - | 15-20 | - | 1.5-2 | - |
| KIPPERS | 5 | - | 3 | 10 | - | 1.5 | - |
| WHOLE FLAT WHITE FISH | CLEANED | ||||||
| LEMON SOLE (340g/12oz) | 10 | 8-10 | - | 20-25 | - | 3 | - |
| PLAICE (340g/12oz) | 8-10 | 6-8 | - | 20 | - | 3 | - |
| FLAT WHITE FILLETS | |||||||
| LEMON SOLE | 5 | 4-5 | 5 | 15-20 | 10 | 2 | 4-6 |
| PLAICE | 5 | 4-5 | 4 | 15 | 9 | 2 | 4-6 |
| HALIBUT | 10 | 8 | 10 | 25 | 15 | 3 | - |
| SMOKED FISH FILLETS | |||||||
| COD | 8 | 8-10 | 6 | 20 | 15 | 2.5-3 | - |
| HADDOCK | 8 | 8-10 | 6 | 20 | 15 | 2.5-3 | - |
| OTHER FISH | |||||||
| MONKFISH TAIL (340g/12oz) | 7-9 | - | - | 30 | - | 2-3 | - |
| SKATE WINGS | 7-8 | 7 | 6 | 20 | 15 | 2 | - |
- Not recommended for this cooking method. *per lb/450g **200 degrees C/400 degrees F/Gas Mark 6