Are You Eating Enough Fish

 

Are you eating enough fish and do you know how to choose the best?

At Brook Green Market we love our fish! Fish is one of the most nutrient-dense foods you can eat, packed with high-quality protein, vitamins and minerals. Many varieties are also rich in Omega-3 fatty acids, which support heart health, brain function and may even help reduce inflammation. But not all fish is the same.

White Fish: Cod, haddock, lemon sole, plaice, hake and many others are naturally lean, high in protein and low in fat. They're perfect for healthy midweek meals and incredibly versatile.

Oily Fish: Mackerel, sardines, trout and salmon contain healthy Omega-3 fats that are difficult to get from many other foods. The NHS recommends eating at least one portion of oily fish each week because of the important role these healthy fats play in supporting your heart and brain.

What Counts as a Portion? A typical adult portion of fish is around 140g (about 5oz) of cooked fish. The NHS recommends eating at least two portions of fish each week, with one of those being oily fish.

That could be:

  • A fillet of cod, haddock, lemon sole or sea bass

  • A whole mackerel

  • A trout fillet

  • A salmon fillet

  • A generous handful of prawns

Eating a variety of different fish throughout the year helps you benefit from a wider range of nutrients while discovering new flavours.

Freshness Makes All the Difference

Fish begin to lose quality from the moment it's caught. The shorter the journey from the boat to your plate, the better the fish is to taste and feel.

The fresher the fish:

  • Tastes sweeter and cleaner

  • Has a firmer texture

  • Retains more of its natural moisture

  • Cooks better

  • Needs very little seasoning

Our fishmonger, Fresh & Wild Fish, specialises in keeping the interval between the fish being caught and arriving at the market as short as possible. They bring fish to market while it's at its absolute best. Why does that matter?

In 2019, a BBC investigation into supermarket fish found that 30% of the fresh fish fillets tested had deteriorated beyond acceptable eating quality, some were believed to be up to 20 days old from catch to purchase, and a further 20% needed to be eaten the following day.

How to Choose Fresh Fish

Buying fresh fish doesn't need to be intimidating. Here are a few simple things to look for:

Clear, bright eyes: Whole fish should have bright, clear eyes. Cloudy or sunken eyes usually mean the fish is no longer at its best.

Shiny skin: The skin should look vibrant with a natural sheen, not dull or dry.

Firm flesh: Press the fish gently. Fresh fish should spring back rather than leaving an indentation.

Sea smell Fresh fish should smell clean and fresh, like the ocean. It should never have a strong "fishy" smell.

Bright red gills If you're buying a whole fish, the gills should be a rich red or pink colour rather than brown or grey.

Proper storage: Fish should be displayed on plenty of clean ice to keep it at the correct temperature and preserve its quality.

Buy from an expert: One of the biggest advantages of shopping at a farmers' market is being able to ask questions. A good fishmonger will happily tell you what's at its best that week, how to cook it and even prepare it for you.

Don't Be Afraid to Try Something New

Many people buy the same two or three species every week, but Britain has an incredible variety of fantastic fish: brill, gurnard, pollack, hake, bream, skate, monkfish and many others are often outstanding value, wonderfully sustainable and absolutely delicious.

Trying different species not only broadens your cooking but also helps support a more balanced and sustainable fishing industry.

Great Food Starts with Great Ingredients

The joy of shopping at a farmers'market is discovering something new and learning from the people who produce and sell your food. Whether you're buying a fillet of lemon sole for a quick supper, or hand-dived scallops for a special occasion, don't be afraid to ask questions.

Most fish cooks in just a few minutes and often needs very little more than good seasoning and a hot pan. Good food doesn't have to be complicated. It just needs to be fresh.

At Brook Green Market, we're fortunate to have expert fishmongers who are passionate about what they do. Fresh and Wild Fish will happily offer cooking advice, preparation tips and recommend what's looking its absolute best that week.