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Latin Name: Pollachius virens
Commercially Farmed: No
Price Band: Low
Flavour: Mild
Texture: Medium
Cooking Method(s): Bake, Deep fry, Grill, Microwave, Poach, Shallow fry, Steam, Stir fry

This week we have had some fresh MSC (Marine Stewardship Council) Coley (or as it is also known Saithe) delivered by our Norwegian supplier.

The Coley (Saithe) is so highly thought of on the continent that the Norwegian fishermen treat it with the same care as they would cod or haddock. The picture above shows the fish carefully laid in the boxes. The fish are so fresh you can still see the iridescent bloom on the skin of the fish.

Coley (Saithe) is a very underrated fish in the UK. The reason for its lack of popularity may be down to the colour of the flesh. When raw it has a grey look but when cooked it goes a slightly creamy off white colour. Being part of the cod family it has a taste somewhere between Cod and Haddock. It has a mild creamy taste with a good firm texture making it ideal to dust with spices, and it is ideal in curries. Its firm texture also makes it ideal in fish cakes or fish pies. As its price is much less than cod and haddock it makes a great economic alternative and being MSC approved, it is still fully sustainable.

Nutritional information

High in: Protein; Vitamin B12; Iodine; Selenium

Source of: Niacin; Vitamin B6; Potassium; Phosphorus

Ingredients:

• 3 cups frozen seafood cocktail (such as shrimp, clams, squid)
• 2 cups water
• 2 cups all-purpose flour
• 1 bunch scallions, cut into 2-inch pieces
• 2 eggs
• 1 clove garlic, minced
• salt and ground black pepper to taste
• 1 tablespoon olive oil, or as needed

Dipping Sauce:

• 3 tablespoons soy sauce
• 1 scallion, thinly sliced
• 1 1/2 teaspoons rice vinegar
• 1 teaspoon sesame oil
• 1 teaspoon brown sugar
• 1/2 teaspoon gochugaru (Korean red pepper flakes) (optional)
• 1/2 teaspoon sesame seeds

1. Combine seafood cocktail, water, flour, 1 bunch scallions, eggs, garlic, salt, and pepper in a bowl; mix until batter is thick.
2. Heat olive oil in a nonstick skillet over medium-high heat. Pour half the batter evenly into the skillet. Cook until bottom and edges are browned, 7 to 8 minutes. Flip and continue cooking until the opposite side is browned, 7 to 8 minutes more. Transfer to a plate. Repeat with the remaining batter.
3. Combine soy sauce, 1 stalk scallion, rice vinegar, sesame oil, brown sugar, gochugaru, and sesame seeds in a bowl. Serve pancakes with dipping sauce.

Recipe by: mykoreaneats

INGREDIENTS:

• 300ml milk
• 300ml water
• 3 bay leaves
• 1 onion, sliced
• 6 black peppercorns
• 275g white fish fillet
• 6 eggs
• 20g unsalted butter
• 50ml cream
• 2 tablespoon dill chopped
• 2 tablespoon grated parmesan cheese
• 100g Persian feta, crumbled

METHOD:

1. Mix the milk with 300ml of water together, pour it into a large shallow pan and bring to the boil
2. Add the bay leaves, onion slices and peppercorns and bring back to the boil
3. Add the white fish and simmer gently. Poach for about 3-4 minutes, until the fish is cooked
4. Lift the fish out on to a plate and leave until cool, then break into flakes, discarding any skin and bones
5. Pre-heat the grill to high
6. Whisk the eggs together with some seasoning
7. Heat a 23-25cm non-stick frying pan over a medium heat, then add the butter and swirl it around to coat the base and sides of the pan
8. Pour in the eggs and, as they start to set, drag a wooden spoon over the base of the pan, lifting up little folds of egg to allow the uncooked egg to run underneath
9. When the omelette is set underneath but still very moist on top, sprinkle over the flaked fish and feta
10. Pour the cream on top, sprinkle with parmesan cheese and put the omelette under the hot grill until lightly golden brown
11. Slide it on to a warmed plate and serve

Latin Name: Dicentrarchus labrax
Commercially Farmed: Yes
Price Band: Medium
Flavour: Medium
Texture: Firm
Cooking Method(s): Bake, Deep fry, Grill, Microwave, Poach, Shallow fry, Steam, Stir fry

Found wild from the Mediterranean to Norway in spring and summer, sea bass can grow up to 7kg. However, a combination of slow growth, late maturity, spawning aggregation, and strong summer site fidelity, plus high value of this species make it vulnerable over-exploitation and localised depletion and so needs to be carefully managed. The main Sea Bass stock around the UK was heavily over-fished but improvements to management in recent years have reduced fishing pressure and it is hoped these are maintained so the stock can recover to healthy levels. There remain issues regarding accurate data collection and compliance with management measures.
Now, thanks to farming in the Mediterranean (Sea Bass grow better in warm water), this highly rated fish is not only considerably more affordable, but available in plentiful supply all year round. The only significant difference is that farmed bass have a slightly higher fat content.

As a responsible company we are only supplying farmed Sea Bass until we feel that the UK Sea Bass population has recovered sufficiently.

Sea bass has a delightful flavour which stands on its own, but also works with stronger flavours, and is particularly popular in Thai cuisine.

Whole fish are ideal for simply gutting, scaling, stuffing with herbs and baking or grilling. Skin-on fillets (two per person from a 400-600g fish, or one from a 800g+ fish) are great for grilling or pan-frying.

Nutritional information

High in: Protein; Thiamin; Vitamin B12; Selenium

Source of: Niacin; Vitamin B6; Potassium; Phosphorus

Seasonality

The sea bass we supply is farmed in the Mediterranean so this makes it readily available through the year.

Lets set the scene, you’ve prepared a romantic candlelit fish dinner to wow your other (possibly better) half on Valentines Day, the atmospheres just right, conversations flowing, the food is perfect, but the wine, the wine just doesn’t seem to be going down as well. But why?

What wine is best to pair with fish? In an effort to find a good drop with your special meal you will often be confronted with snobby and, often, meaningless words such as ‘terroir’, ‘minerality’, ‘mouthfeel’, ‘volatile acidity’ and ‘quaffability.’

As a very general rule, fish is paired with white wine. But some fish pair very well with rosés and lighter reds. 

The most important thing is matching the weight and texture of the wine with the fish. Also, although we’re giving suggestions below for wine based on the type of fish, you can also consider the strength of the sauce you’re using and the accompaniments when deciding how full bodied your wine should be.

There is a lot of overlap with some wines working well with different types of fish and you can experiment to find what works best for you. This is only a rough guide and there are no wrong and rights when it comes to pairing wine with fish. If you like it, it works!

Mild flavoured fish with thin fillets such as sea bass and lemon sole pair well with lighter white wines such as Italian Pinot grigio, Greek whites, Sauvignon blanc from France and French Chardonnay and Champagne.

Medium flavoured fish with thicker fillets and large flakes go well aromatic and full bodied wines like New Zealand Sauvignon blanc, white Rioja, Sémillon and Pinot gris. Most fish fall under this category and include species like trout, ray, cod, hake, haddock, redfish, coley, ling and halibut.

Meatier fish like monkfish, salmon, swordfish and tuna like a meatier wine. They pair well with stronger tasting wines like oaked Chardonnay, dry Lambrusco, vintage Champagne, dry rosé, Italian Chardonnay and white Côtes du Rhône.

Very strongly flavoured fish like mackerel and sardines (very high in umami, the fifth taste) can be paired with Greek red wines, dry Riesling, cava and dry rosé. These wines, along with vintage Champagne also work well with smoked fish such as salmon and trout.

With all that in mind we hope you have a lovely day and your Valentines Day meal helps you sweep your valentine off their feet.

Our fresh fish manager Dave has kindly sent through some great images and information for us to share with you today!

The Haddock we received today was from our usual supplier Norfra, fished in Norway from either Nordland, Troms or Finnmark visible on the map below. The fish we received had an “N” prefix meaning it is from the Nordland area.

This is just a small behind the scenes look at the care taken in the catching, preparing and storing of our fish. The hands on approach of line catching the fish and the way it’s handled on the smaller fishing boats is of utmost importance to the quality of fish that we provide and is one of the big differences between us and the supermarkets who use the much bigger commercial trawlers.

Driven by instinct, great multitudes of cod return from the depths of the Barents Sea to their original spawning grounds all the way along the coast of northern Norway.

These cod arrive in their prime, groomed to perfection by their epic 1000 km swim through freezing, turbulent waters. This heroic journey gives them incredible flesh that’s unsurpassed in taste and texture, flaking off in sumptuous meaty chunks.

Skrei is thought to be one of Norway’s first exports, with its arrival each year enabling Norwegians to live in northern territories when other food sources were scarce. For this reason it’s known affectionately as the “Norwegian Miracle”. It’s also known as the “Valentine’s Fish”, because it spends its life preparing for its long journey to breeding grounds. But the word ‘Skrei’ actually comes from the old Norse word for wanderer, which is fitting for a migrating fish.

These fillets are mainly used for our cod loins due to their large size (comes in at a minimum of 2kg but can be up to 6kg). When available Dave (our Fresh Fish Buyer) will endeavour to buy this beautiful fish.

Is frozen all that bad? A number of us Brits seem to think so and over half of those that do, say that it’s the quality that they worry about. The truth is that frozen fish is frozen within just a few hours of being caught, often on the same vessel that it was caught upon, locking in the quality and flavour, making frozen fish as ‘fresh’ if not ‘fresher’ than fresh fish! Freezing the fish quickly helps retain and even preserve its nutrients.

What’s more, stocking up on frozen fish provides such a great convenience and it can be cooked from frozen. Most white and oily fish come ready prepared, so there is no messing around skinning, boning or filleting your fish. With no need to prepare your fish, it’s ideal for those looking for a quick hassle free meal. Buying frozen fish also helps those of us worried about the smell that fresh fish can bring (even though fresh fish shouldn’t smell), as frozen fish doesn’t have a fishy whiff.

Buying frozen fish also has other benefits, such as being less expensive and often provides greater variety, as with some fish being seasonal you may only be able to pick it up fresh certain times of the year, whereas the frozen alternative may be available year round.

To view our great range of frozen offers click here: https://www.regalfish.co.uk/seafood/special-offers/

For more information on frozen fish click here: https://www.fishisthedish.co.uk/learn/how-to/buy/frozen-as-fresh-as-fresh

You may of met him when you answered your door that time and ordered your first delivery of fish from us, we know him as someone who brightens up any room he walks in, but after 17 years (in his estimation) with the company our Keith has called it a day and announced his retirement.

Before he rode off into the sunset, we managed to sit down with him and ask him a few questions.

Regal: How long have you been with Regal Fish?

Keith: Well records say that I started in 2003, but I’m sure I started in 2002 and I’m right, so I’ve been here 17 years!

Regal: What was your favourite part of the job?

Keith: Working with people I’ve come to respect, appreciate, befriend and in a weird way love.

Regal: What’s your fondest memory of your time with Regal Fish?

Keith: Just being able to see people realising their own potential and grow into who they are now.

Regal: And whats the plan now you’ve retired?

Keith: “Sex, Drugs and Rock ‘n’ Roll!”, you don’t know how long you have left so I plan on enjoying myself! But if you need a serious answer, I appreciate art from around the world, so I’d like to travel and experience it for myself.

Regal: Finally, what will you miss most?

Keith: The people! I’ve enjoyed working with everyone and meeting our customers, so that’s what I shall miss the most!

From everyone here at Regal Fish, we will miss him and hope he pops in occasionally in the future and we wish Keith the best with his retirement!

I’m sure you all already know the health benefits of fish. It’s a great source of protein, omega 3 and vitamin D, all believed to be helpful for our bones, skin, eyes and nerves.

The NHS recommends that we consume at least two portions (140g each) of fish a week, with at least one of them being oily fish such as salmon or mackerel

Health Benefits

As mentioned fish are a brilliant source of protein and omega 3 fatty acids. Omega 3 is an essential fatty acid which has been linked with improved heart health. Oily fish in particular is a great source of omega 3 which is why it’s advised to be one of your two portions a week.

Vitamin D, which we get most of from our own cholesterol when our bodies are exposed to the sun, helps keep bones healthy, and vitamin B2, which is good for the skin, eyes, red blood cells and the nervous system, both of which we can get from consuming fish.

Fish in a Diabetic Diet

It’s common for people with diabetes to have low levels of vitamin D, so including fish in your diet is a great way to add to your vitamin D intake.

Fish also provides some of our energy needs through the protein it contains and as previously mentioned the omega 3 helps keep our hearts healthy.

Scientists and researchers have hypothesised that consumption of fish may reduce the risk of developing type 2 diabetes

However, it has not been clear whether fish can be isolated as having a preventative effect and higher fish intakes may instead be a reflection of a better all-round diet.

Here are some useful resources so you can find out how much and what types of fish are good for your specific requirements…

https://www.nhs.uk/live-well/eat-well/fish-and-shellfish-nutrition/

https://www.diabetes.co.uk/food/fish.html

https://www.fishisthedish.co.uk/health