Plaice, flounder and dabs

Excellent source of protein, vitamin B12 and selenium; good source of vitamins B6 and D, niacin, phosphorous and potassium.
These delicate flat fish are best eaten as soon as possible after being caught. They can be cooked whole, or filleted, floured, dipped in egg and breadcrumbs and deep-fried, and are delicious with tartare sauce.
Dabs are one of the smallest flat fish and are usually cooked whole.

Dover sole, lemon sole

Excellent source of protein, vitamin B12 and selenium; good source of vitamins B6 and D, niacin, phosphorous and potassium.
One of the finest-flavoured fish of all, Dover sole has firm, succulent, white flesh that lifts easily off the bone. Larger Dover sole are usually sold filleted; small sole are delicious served whole, just skinned and fried.
A classic recipe is sole meunière, where the fish is floured and fried, served with lightly browned butter, lemon juice and parsley.
Lemon sole is more widely available and is good value for money. Although it has less flavour than Dover sole, and the flesh is not as firm, it is still a delicious, moist-textured fish and ideal to serve grilled with a little butter or simply pan-fried.

Sea bass

Excellent source of protein, vitamin B6, niacin, riboflavin, thiamine, selenium, magnesium, phosphorous and potassium; good source of vitamins A and B12.
Now widely farmed and easily available, European sea bass is popular for its superbly flavoured, soft white flesh.
Similar in shape to a salmon, this large round fish has dark, silver-grey scales and a white belly. To remove the scales, run a knife in the opposite direction of the scales and they will flick off easily, then rinse well (Morrisons’ fishmonger will do this for you).
Sea bass vary in size and can be bought whole or filleted. Cook sea bass simply: try roasting whole fish with lemon slices and thyme, or pan frying fillets to serve with a wide variety of vegetables or sauces. Sea bass also barbecues well.

Cod

Excellent source of protein, vitamins B6, B12, niacin, riboflavin, thiamine, magnesium, phosphorous, potassium and selenium; good source of vitamin E, calcium, iron and zinc.
The nation’s favourite fish, a great deal of cod is frozen as soon as it is caught at sea. The size varies enormously but cod is mostly sold filleted. The flesh is succulent, thick and falls into beautiful moist flakes.
Fillets of cod are good coated in batter and deep-fried, but are also delicious roasted on a bed of cherry tomatoes for a simple, tasty supper to serve with oven chips.

Haddock

Excellent source of protein, vitamins B6 and B12, niacin, iron, magnesium, phosphorous, potassium and selenium; good source of vitamin E and calcium.
A popular member of the cod family, the smaller haddock is usually sold filleted, and is a very popular choice in fish and chip shops. It is slightly sweeter than cod, but does not have such succulent firm white flakes.
Haddock is also delicious smoked: in Scotland, Finnan haddock was traditionally smoked over peat; while Arbroath smokies are whole smoked haddock.

Pollock

Excellent source of protein, vitamins B6 and B12, niacin, riboflavin, calcium, magnesium, phosphorous, potassium and selenium; good source of vitamin E, iron, thiamin and zinc.
Pollack is related to cod and its flavour is almost as good, although it has a coarser texture. Most is frozen aboard the ships as soon as it is caught.
It is a very economical alternative to cod, and can be cooked in the same way. Take care not to overcook it, though, or the flakes will be dry.

Coley

Excellent source of protein, vitamins B6 and B12, niacin, riboflavin, calcium, magnesium, phosphorous, potassium and selenium; good source of vitamin E, iron, thiamin and zinc.
Coley is related to cod (and more closely to pollock). It has a dull-grey flesh, but don’t let that put you off: it becomes whiter when cooked and is a good-value substitute.
It is not as delicately flavoured as cod and can be a little dry, so don’t grill or roast it: instead, add it to fish pies and stews, or use to make fishcakes.

Monkfish

Excellent source of protein, vitamin B12, phosphorous and selenium; good source of vitamin B6, niacin and potassium.
Mostly only the tail of this ugly fish is sold, usually as a whole piece or filleted, and the flesh is very succulent, meaty and sweet.
It is ideal to serve chargrilled or roasted, and is delicious wrapped in pancetta before cooking. It is also good in curries and fish stews as the fish does not fall apart when cooked.
The skinned tails are covered in a fine pinkish membrane that should be removed before cooking.