Fish is always a healthy option - preparing and cooking needs a little care, but is a simple skill well worth learning and practising. Some quick & easy professional tips below - with some recipes and cooking guides below that..

Cooking Guide

Serve as is (Sashimi)

Preparation

Before cooking, fish should be kept cold, handled gently and patted dry to ensure the best results. Allow fillets to come just up to room temperature before cooking, season lightly, and avoid over-handling to preserve texture and flavour. Check for bones, shells and veins (Prawns). A very sharp knife to skin if necessary. Get Alex to do it for you !

Pan Frying

Pan-frying is one of the simplest and most effective ways to cook fish, giving a crisp finish while keeping the flesh moist. Use a hot pan with a little oil or butter, place the fish presentation-side down first, and avoid moving it until a good colour has formed. Cook briefly and finish gently to preserve texture and flavour.

Oven Baking

Grilling

Steaming

Barbcuing

Microwaving

As a general guide, fish is best oven-baked at around 180°C (160°C fan). Allow approximately 10–12 minutes per 2.5 cm (1 inch) thickness of fish, checking that the flesh is just opaque and flakes easily. Thicker cuts or whole fish may take a little longer, while thinner fillets will cook more quickly — it’s better to err on the side of slightly under rather than overcooking.

Grilling is ideal for fish with a firmer texture, adding colour and flavour while keeping the flesh moist. Lightly oil the fish rather than the grill, preheat well, and cook quickly over moderate heat, turning only once if needed. Careful timing and minimal handling help prevent sticking and ensure the fish stays tender.

Steaming is one of the gentlest ways to cook fish, preserving moisture, texture and natural flavour. Use evenly sized portions, bring the steam up fully before adding the fish, and avoid overcooking by checking early. Light seasoning, aromatics or a splash of citrus added after cooking enhance the fish without masking its character.

Barbecuing fish works best with firm-fleshed varieties that hold together over heat. Preheat the grill well, oil the fish lightly, and cook over moderate heat to prevent sticking or drying out. Using a fish basket, foil, or cooking skin-side down first helps maintain moisture while adding a subtle smoky flavour.

Microwaving fish is a fast, surprisingly effective way to cook delicate fillets while preserving moisture, flavour, and nutritional value. Because microwaves heat gently from the inside out, fish cooks evenly without the risk of drying out—provided it’s covered and cooked in short bursts. This method is ideal for lean fish, quick lunches, or reheating cooked fish, and it uses little to no added fat. The key is restraint: low to medium power, minimal time, and a brief rest after cooking. Done properly, microwaved fish is tender, clean-tasting, and efficient.

Fish intended to be served raw should be of sashimi grade and handled with particular care. Keep it well chilled, use clean equipment, and slice just before serving with a sharp knife to maintain texture and freshness. Simple accompaniments and minimal handling allow the natural quality of the fish to be enjoyed safely and at its best. Use thin slices - the flavour rewards the effort.

Top Pro Tip - Make Your Own Butter

No one really understands what is in the store bought products that purport to be cooking oils - Use pure oils or better still, make your own BUTTER-

Take ~400 ml of whipping or single cream add 1 or 2 teaspoons of salt and electrically whisk for 10 minutes - It will suddendly and magically turn into beautiful butter - Wash the butter in cold icy water to remove the buttermilk - use the buttermilk for cooking - it really is that simple. All the Pro's do it..

Blending / Blitzing

Blending and blitzing are ideal for creating smooth pâtés, spreads and fillings from cooked or smoked fish. Use short pulses rather than continuous blending to maintain control over texture, and allow ingredients to cool fully before processing. Adding liquids gradually helps achieve a smooth finish without overworking the mixture.

Fish Recipes