Buying Fish

sardines(h)

Light and healthy, fish is a delicious way to maintain a balanced diet, with so many varieties to discover and enjoy.

1 Discover

Tesco is committed to sourcing all its fish from responsibly managed fisheries. Ask your in-store fishmonger for advice on more unusual choices.

Choose

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.

3 Store

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.

4 Cook

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.

  • mackerel(h)

Mackerel

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.

  •  bream(h)

Sea bream

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.

  • haddock(h)

Haddock

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.;

  • Dab(h)

Dab

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.

  • trout(h)

Trout

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.

  • sardines(h)

Sardine

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.

As featured in Tesco Magazine January 2014.

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