General Fish Information
How do I know if fish is fresh?
1. Do not buy pre-packaged unfrozen fish or pre-seasoned fish. Who knows how old plastic wrapped fish might be or that smells those spices are hiding.
2. Look for a clean tidy display with lots of ice and fish arranged neatly and labelled. You have every right to inspect fish close up – even if it means holding it up to your nose. No fish should smell like amnonia or have a strong odour. Flesh should be firm.
3. Go for whole fish with clear eyes and bright red gills. Scallops, fillets, loins, steaks should be glistening but not slimy.
4. Favour whatever is fresh, since it will always taste better.
5. If in doubt ask us.
What is the recommended quantity per person per serving?
- 150-200gm for Adults 2 to 4 times per week
- 80-100gm for Children 2 to 3 times per week
- 50-80gm for Small Children 2 to 3 times per week
- 100-150gm for Pregant Women 4 times a week ** (helps develop infants brain and development i.e. vision, memory,
language comprehension). Also recommended for women considering having children.
Please see this link for information on seafood during pregnancy
How do I cook fish – different cooking methods?
What’s the best way to cook fish?
The Cardinal Rule is don’t overcook it – overcooking spoils the flavour and texture of fish. Fish is cooked as soon as it loses its translucent appearance and turns opaque (generally white) all the way through (although increasingly people are choosing to eat certain fish, such as Tuna and Salmon, rare). To test, insert a fork into the thickest part of the flesh and gently divide it, it’s cooked if it flakes easily. With a whole fish or cutlet, the flesh should come cleanly away from the backbone.
How do I pan-fry fish?
Cook only a few pieces at a time, so as not to overcrowd the pan. Remove when cooked and keep warm while you cook the remainder. Cook in a large heavy-based frying pan in a small amount of hot butter and oil combined (or in ghee, clarified butter). Cook for 3-5 minutes (depending upon thickness) on each side, turning once only, until fish is golden and flesh flakes when tested. Small whole fish, fillets or cutlets can be coated in flour or a mixture of flour and cornmeal or breadcrumbs to give a crisp finish.
How do I grill fish?
Fillets, cutlets, and whole fish should only be turned once during grilling. Score a thick whole fish, or thick fillets, with 2-3 diagonal cuts across the body on both sides for even cooking. Brush the skin or flesh with oil, melted butter and/or lemon juice or white wine to prevent it drying out. Place fish under a preheated grill and cook under moderate heat, allowing 2-3 minutes for thin fillets and 4-5 minutes for thicker pieces, or until flesh flakes when tested with a fork.
How do I poach fish?
This entails placing the fish in just enough liquid to cover it and gently heating, just below boiling point, until the fish is tender. Whole fish, fillets or cutlets can be poached in water and/or wine, court bouillon, milk or beer. If the fish is to be served cold, it may be left to cool in the poaching liquid to retain moisture and flavour.
How do I bake fish?
Most whole fish, fillets or cutlets can be baked in a preheated 180-200ºC oven, unless the recipe specifies a different temperature. Whole fish can be stuffed before baking. Put fish in an ovenproof dish or casserole, with seasoning (salt, pepper, herbs, spices) and liquid (water, stock, court bouillon, wine, milk, tomato juice), covered or uncovered, and bake until tender. Alternatively, wrap fish (especially fillets, cutlets and steaks) and seasonings in lightly greased aluminium foil or baking paper.
How do I deep-fry fish?
Half fill a large, heavy pan or deep-fryer with clean oil and heat to about 185°C. Coat the fish with flour, batter or egg and breadcrumbs and lower it carefully into the hot oil with tongs or in a basket. Cook only a few pieces at a time for 3-7 minutes (depending upon thickness) until golden and flaky. Lift out and drain on paper towels. Keep warm while cooking the remaining fish.
How do I steam fish?
Half fill a wok or saucepan and bring to the boil, reduce heat a little, but keep the water at a gentle rolling boil. Season fish with salt and pepper, place in a steamer basket and place steamer over boiling water. Cover securely so no steam escapes and cook until flesh flakes when tested. Steam whole fish for 10-20 minutes per 500g depending on thickness of fish. If steaming more than one fish at a time, ensure they are similar in size and calculate the cooking time according to the size of the individual fish (rather than total weight).
How do I barbecue fish?
If cooking on an open BBQ plate or char-grill, follow directions for pan-frying. If cooking in a covered (kettle) barbecue, follow directions for baking (including suggested fish). Brush the seafood (rather than the BBQ plate or grill) with oil before cooking, as this will minimise smoke. Do not place seafood over a flaming fire, wait until the fire has burnt down to a bed of glowing embers, although this is not necessary if the fire is under a metal plate.
How do I microwave fish?
Place whole fish, fillets, cutlets or steaks in a container (with thick edges pointing outwards) with a little liquid (water, wine, stock), cover loosely with microwave-suitable plastic wrap and cook at medium range, until the flesh flakes (see timing notes below). To ensure even cooking, arrange thicker portions of the fish near the edge of the dish with thinner parts towards the centre and arrange fish in a single layer, don’t overlap. There is no need to defrost frozen fish before cooking, but allow extra cooking time. Some dishes, such as casseroles, need to be stirred a couple of times during the cooking period to allow even distribution of heat through the food.
- Microwave Cooking Times
- Fish fillets – 5 minutes per 500g on medium-high, +50 seconds more for thicker fillets, or until flesh flakes
- Whole fish - Large – 6 minutes/750g on medium
- Whole fish – Small – 3-4 minutes on medium
Akaroa Cod (red cod)
White moist flesh with delicate texture, low fat content, flakes easily. Try in breadcrumbs or great for fish cakes or fish pie.
Blue Cod
White flesh suitable for most methods, suitable for sashimi, pan or deep fry with a beer batter.
Blue Nose
Firm texture, medium colour whitens on cooking, moist succulent, similar to groper. Try poaching in boiling water with chopped onion, celery, parsley, peppercorns and a bay leaf for 5 mins, remove from liquid.
Brill
Similar to turbot, apricot colour of white, whitens on cooking, delicate texture and flavour. Try in a pan with butter, white wine, parmesan and lemons.
Butterfish
Delicate, juicy high iodine content, suited to most cooking methods. Blend parsley, thyme and butter mix with breadcrumbs spread onto fillet, top with whole grain mustard and bake.
Groper (hapuku)
Firm flesh of excellent eating quality, suitable for all methods of cooking , makes good steaks , suitable for sashimi. Try pan fried with bearnise sauce.
Gurnard
Firm flesh, pink, medium to low fat content and suitable for most methods of cooking, suitable for sashimi. Try flour egg and breadcrumbs, pan fry.
Hoki
Delicate white flesh, suitable for most methods of cooking, the fillet flakes easily and s very succulent. Ideal in a fish pie.
Lemon fish
Very firm white flesh, can take strong flavours, does not fall apart when baked. Great for stews and casseroles.
Ling
New Zealand’s most densely textured fish, fresh very white and firm, holds shape well in cooking. Great smoked and in fish pies.
Marlin
High fat, low moisture, medium to firm texture.
Moki
Firm suitable for most methods of cooking. Try ginger, onion, peppers, lemon juice, top with breadcrumbs and bake, add parsley.
Monkfish
Pearly white fish with firm texture, suited to most methods of cooking. Has characteristics similar to crayfish. Stuff with lemon, orange slices, wrap in panchetta and bake.
Pearl (ghostshark)
Firm texture. Ideal for fish pies.
Perch
Flesh white, medium texture, suited to all cooking methods. Stuff inside whole squid and bake in lemon juice and cracked pepper.
Salmon
Flesh pink/orange colour, firm but good flaking texture. Salmon fillets are good for sashimi. Salmon steaks have small bones inside. Try grilling with a pistachio butter, pinenuts, butter, lime juice, coriander, basil pesto and rock salt.
Snapper
A very popular fish, flesh white, medium texture, suitable to most cooking methods, suitable for sashimi. Mix parsley, coriander, paprika, cumin, chilli, lemon juice, season, rub on fillet and grill.
Swordfish/ Marlin
Low moisture, medium to firm texture. Try cracked pepper, rocksalt, lemon juice, bathe for 20 minutes and cook in pan.
Sole
Flesh white, medium texture. Fry in pan, flour, egg, shaved parmesan.
Tarakihi
Flesh white, medium texture, suitable for all cooking methods. Suitable for sashimi. Try poaching in white wine with garlic, scallops and lemon juice.
Trumpeter
Firm texture, similar to groper.
Tuna
Flesh pink to red, firm dense texture. High fat and low moisture, suitable for sashimi. Try searing with seasme oil, soy sauce, ginfer, garlic and spring onion.
Turbot
Flesh apricot coloured, whitens on cooking. Delicate texture and flavour. Panfry in butter and lemon juice.
Ribaldo (deep sea cod)
Similar to Bluecod.
Warehou ~ Blue, Silver, White
Flesh medium colour and medium texture, whitens on cooking. Suitable for most cooking methods, similar to groper. Try brushing with oil, season with salt and pepper, chargrill.