Tasty! Your Easy Guide to Cooking Oily Fish

What is Oily Fish?

When we talk about oily fish, we mean fish that have lots of healthy fats in their bodies. These healthy fats are really good for us. You might already know some oily fish from the supermarket. The most common ones you can find are salmon, mackerel, sardines, trout, and herring. These fish naturally have more oils in their flesh than other fish like cod or haddock.

Why Should We Eat Oily Fish?

Oily fish is really good for our bodies in many different ways. When you eat oily fish, you’re helping your body stay healthy. These fish contain special fats called omega-3s that help keep our hearts working well. They also help our brains work better and can even improve our memory. The oils in these fish help keep our bones strong and our eyes healthy. Scientists have found that people who eat oily fish regularly often stay healthier as they get older.

Easy Ways to Cook Oily Fish

1. Baked Salmon

Baking salmon is one of the easiest ways to start cooking fish at home. Here’s what you need to do:

1. First, turn your oven on to 180°C (that’s 350°F).
2. Take a piece of foil that’s big enough to wrap around your salmon.
3. Place the salmon in the middle of the foil.
4. Pour a small spoonful of olive oil over the fish.
5. Sprinkle some salt on top.
6. Squeeze some fresh lemon juice over everything.
7. Wrap the foil around the fish to make a packet.
8. Put it in the oven and cook it for 15-20 minutes.

You can find a really good recipe for beginners at BBC Good Food’s Baked Salmon Recipe.

2. Grilled Mackerel

Mackerel is a fish that cooks very quickly. Here’s how you can make it:

1. Turn your grill on to medium-high heat.
2. Take your mackerel and brush it with some olive oil.
3. Place it under the grill (not too close to the heat).
4. Cook it for 4-5 minutes on each side.
5. When you flip it over, add some black pepper.
6. When it’s done, squeeze fresh lemon juice on top.

Jamie Oliver has a fantastic grilled mackerel recipe that’s perfect for beginners.

3. Pan-Fried Trout

Pan-frying is a quick way to cook fish. Here’s how to do it:

1. Put a frying pan on the stove at medium heat.
2. Add a small amount of oil to the pan.
3. When the oil is hot, put your trout in the pan with the skin facing down.
4. Cook it for 5 minutes on each side.
5. Sprinkle some salt and your favorite herbs on top while it cooks.

Try this simple pan-fried trout recipe from Delicious Magazine.

Top Tips for Cooking Fish

When you’re cooking fish, there are some important things to remember:

1. Fish cooks much faster than meat, so keep an eye on it while it’s cooking.
2. You can check if your fish is ready by trying to break it apart with a fork – if it breaks into flakes easily, it’s done.
3. When you buy fresh fish, it shouldn’t smell very fishy. A fresh fish should smell like the ocean.
4. Before you cook your fish, use a paper towel to dry it. This helps it cook better.
5. Wait until just before cooking to add salt and pepper.

How to Know When Fish is Cooked

You can tell your fish is ready to eat when:

• The color has changed from translucent (see-through) to opaque (you can’t see through it).
• You can easily break it into flakes with a fork.
• The fish has changed from a darker color to a lighter shade.
• If you’re cooking fish with skin, the skin should be crispy and golden brown.

Tasty Things to Add to Your Fish

Fish tastes great with lots of different flavors. Here are some things you can add:

• Fresh lemon slices make fish taste bright and fresh
• Fresh herbs like parsley, dill, or basil add wonderful flavors
• Crushed garlic gives a delicious taste
• Black pepper adds a nice spiciness
• Olive oil helps keep the fish moist
• Fresh tomatoes make a tasty side dish

How to Store Your Fish

Storing fish properly is very important to keep it fresh:

• If you buy fresh fish, keep it in your fridge and cook it within two days.
• If your fish is frozen, keep it in the freezer until you’re ready to use it.
• Once fish is frozen, try to use it within three months.
• Always let frozen fish thaw in the fridge overnight before cooking it.

How to Choose Good Fish at the Shop

When you’re buying fish, look for these signs to make sure it’s fresh:

• The fish should look shiny and bright
• If the fish has eyes, they should be clear and bright, not cloudy
• Fresh fish should have a mild smell, like the ocean
• If you’re buying frozen fish, make sure the package isn’t damaged or covered in frost

Remember to try and eat oily fish twice every week to keep your body healthy and strong. Start with salmon if you’re new to cooking fish – it’s the easiest to cook and find in shops!