The Seasonal Six – Find out which fish you should be tucking into this month

In our busy lives it’s often hard to think of nutritional, low-fat dishes we can enjoy without spending a lot of time making them.

And that’s where fish comes in.

Fantastically simple to prepare and naturally healthy, it’s the ultimate fast food.

Here we round up six of our favourite fish to enjoy in winter, along with some of the simplest ways to serve them. 

1. Haddock

Catch quotas for North Sea haddock have recently been increased and that’s great news for consumers who want to enjoy both the nutritional value and great flavour of this fish.

White and flaky when cooked, it’s a versatile family favourite – and delicious served in a warming cheese sauce, with mashed potatoes and greens on a cold winter’s night.

Haddock is also a great source of protein, helping you feel fuller for longer, and it’s low in fat too. It’s also high on B vitamins which we need for food metabolism and forming red blood cells, and it contains important minerals such as selenium, magnesium, potassium, calcium and iron.

Order Prime seafresh haddock here


2. Hake

The Spanish know a thing or two about eating well with their healthy Mediterranean diet. So it should come as no surprise that they are great lovers of hake, its sweet white meat making it a meal-time favourite. An excellent alternative to cod, it offers all the benefits of white fish as a source of low-fat protein and minerals.

You can also whip up a meal using hake in no time, by pan-frying the fish for two minutes skin-side and 3 to 4 minutes on the other side. Serve with your favourite vegetables, herbs and a squeeze of lemon and you have a super-healthy, speedy lunch or dinner.

Order Prime hake portions here


3. Salmon

Now Britain’s favourite fish, salmon is loved for both its flavour and strong nutritional value as a major source of omega-3 fatty acids, along with other vitamins and minerals. Bought fresh, frozen or smoked, it has earned its place as a superfood. Studies have found it could even help you look younger, because it carries the antioxidant Astaxanthin, known to improve the skin’s elasticity and hydration. Salmon’s natural flavours can be enjoyed at any time and without fuss simply by seasoning and grilling the fish and serving with salad or vegetables.

Order fresh Prime salmon portions here
Ugie smoked salmon here
and hot smoked salmon here


4. Cod

A firm family favourite due to its mild taste and meaty flakes, cod is ranked second only to salmon as the UK’s most popular fish. It’s also a great source of vitamins B12 and 6 as well as niacin which collectively help us produce energy, and support the creation of red blood cells as well as the nervous and immune systems.

For a quick mid-week meal, roast your cod fillets alongside cherry tomatoes and olives in the oven, adding in a few sprigs of thyme or rosemary, drizzling with olive oil and lemon juice, cover with foil to cook, and serve with vegetables.

Order fresh Prime cod portions here


5. Trout

Available all year round, trout is a tasty and often overlooked meal-time treat. With high levels of A and B vitamins, calcium, selenium and the essential Omega-3 fatty acids, it makes for an important addition to a healthy and balanced diet. Whether baked whole or smoked and served with salad, trout represents both a refreshing change and a nutritional boost.

Order Prime trout here


6. Sea bass

This fish has grown in popularity in the UK over the last 20 years and is regularly featured on restaurant menus. Its distinctive taste adds flavour to your dish without dominating, and it enjoys the nutritional benefits of its white fish relations. It lends itself well to a variety of cooking methods, but popular ways of serving are to pan-fry, bake or grill the bass.

Order Prime fresh sea bass fillets here

 Visit our recipe section here for more great ideas for preparing and eating fish.



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