Light and healthy, fish is a delicious way to maintain a balanced diet, with so many varieties to discover and enjoy.
Tesco is committed to sourcing all its fish from responsibly managed fisheries. Ask your in-store fishmonger for advice on more unusual choices.
You can buy fish whole or filleted. If you can’t see the fish you want as fillets in store, ask your in-store fishmonger to fillet a whole fish for you.
Shelf life depends on the variety, and whether it’s been filleted (whole fish tend to last longer than fillets). Keep fish well wrapped on the lower shelf of your fridge.
Fish can be baked, steamed, grilled or pan-fried; it’s very versatile. Just be careful not to overcook it; it’s quite delicate and can dry out if cooked for too long.
Types of fish
Fish is a good source of protein, vitamins and minerals, so aim to eat at least two portions of it a week; ensure that one is an oily variety to provide the body with essential omega-3 fats. Portions can be fresh, frozen or canned.
Like trout, mackerel is an oily fish packed with omega-3 fatty acids. It has a succulent texture and is delicious with strong flavours like chilli. It’s good grilled, barbecued or baked.
Most sea bream sold in the UK are farmed in the Mediterranean. Its flavoursome, firm white flesh, similar to sea bass, is lovely baked, steamed or pan-fried. Or try our delicious recipe here.
Belonging to the same family as cod, but smaller and with a sweeter flavour, this tender, flaky fish works particularly well when baked, grilled or as part of a fish pie.;
This oval-shaped flat fish has a soft, sweet flesh and, although similar to lemon sole or plaice, is a great alternative choice. To avoid masking the delicate flavour, serve it simply – baked or pan-fried with a flavoured butter.
A member of the salmon family, trout is an oily fish, so contains plenty of omega-3 fatty acids, a healthy form of fat. Try it steamed or baked; citrus fruits work well with its subtle taste.
Sometimes called ‘silver darling’, because of its bright, shiny skin, the sardine is another great source of omega-3 fatty acids. Its oily flesh has a delicious, robust flavour, and is good with punchy herbs and citrus fruit. Try it barbecued or baked in the oven.
Insider Info: Charlotte Bury, Fish Sustainability Coordinator
What does your job involve?
I work with our fisheries to make sure our fish, whether frozen, fresh or canned, is the best it can possibly be.
What is Tesco’s take on freshness and sustainability?
We work very closely with our suppliers to ensure the fish we buy is from responsibly managed fisheries and is of the best quality for our customers. I visit the fishermen at their ports, so I see the process first hand.
What countries do you source your fish from?
We have a global supply of fish, but we aim to source from the UK wherever possible. So, for example, we source our sardines and dab from Cornwall, and our mackerel from Scotland and Cornwall.
What varieties of fish are most popular?
Fresh haddock and cod are firm favourites, as are mackerel and sardines. Plus, we’ve introduced dab on the counters as an alternative to some of the major varieties and customers have really loved it.
What’s your favourite type of fish?
I love all fish, but for a treat, I really enjoy a tuna steak, seasoned with a little oil, then seared on a grill pan – delicious!
As featured in Tesco Magazine January 2014.