Fish Seafood Deli Cooking Guide

Fish Seafood Deli Cooking Guide

You’ve mastered meat, conquered chicken, and maybe even vanquished vegetables. So why are so many people still floundering with fish?

Selection of Fresh Fish

Fish may be the healthiest food on the planet, but that’s just one of the benefits of eating it. There is no protein that’s quicker, more adaptable, and easier to cook than a spanking-fresh hunk of fish. Too many people view this meat as a tricky ingredient that’s destined to turn to leather, or mush, despite their best culinary efforts. But with our help we can prove that you, too, can cook truly amazing fish tonight!

TIP – As a rule of thumb when pan-frying, griddling, grilling, barbecuing, baking or roasting, allow 4-5 minutes per side for a portion of fish 2cm thick and 8-10 minutes per side for 3cm thick. Add an extra 2-3 minutes per side if the fish is on the bone.

Fish Seafood Deli’s Guide to Cooking Fish

Pan frying – Good for whole pan-ready fish, any fillets, portions and also Scallops.

Pan Fried Fish

Griddling – Great for suprême portions, where you can sear the outside giving attractive bar-marks, and leave the centre more moist and succulent. Perfect for Tuna, where you want it rare in the centre. Good for whole King Prawns too, but no good for thin, flaky fillets.


Grilling – Better suited to whole fish and flaky fillets. Great for oil-rich fish such as Mackerel and Herring, and for halved Lobsters.

Grilled Fish

Barbecuing – Suprêmes of meaty game fish are perfect for marinating in citrus, salt, pepper and olive oil then barbecuing. Whole portion sized fish such as Snappers and Sea Bass are also great, as are whole King Prawns and Langoustines.

BBQ Seafood

Deep frying Great for fillets, goujons, very small round fish (Whitebait) and Langoustine tails (Scampi). Fish is either coated in flour, egg

and breadcrumbs, or dipped in a batter and then fried in hot oil (180°C) until golden. Lighter tempura batters are becoming more popular.

Fried Fish

Poaching – Whole fish and portions can be poached in a variety of liquids. Lightly salted water, fish stock, wine and olive oil are good, and Smoked Haddock is especially fine when poached in milk. Once cooked, the liquors can be used as the base of a sauce.

Mi Cuit – A variation on poaching / deep frying is a technique known as Mi Cuit, where portions of oil-rich fish (ideally Salmon or Sea Trout) are lightly salted, then immersed and slowly semi-cooked in a flavoured olive oil or duck fat at a constant 48°C. A 60g portion needs 11 minutes, at which point it will have a unique colour and texture. The oil must be discarded after cooking, making it a costly method but the result is unique.

Mi Cuit

Baking and roasting – Fish is easily overcooked, so you must be careful when using the oven. Whole fish and pavés are best for roasting, particularly oilrich species. Here are four different methods of baking fish:

Wrapping in foil – Fillets, portions and whole fish can be wrapped in foil with a little liquid to create the steam, which cooks the fish.

En papillote – Same principal as wrapping in foil with enough liquid to create steam, but using greaseproof paper to create individual portion sized ‘parcels’ which are served to the table, adding a little ‘theatre’ as the parcels are opened and steam bursts out.

Baking in salt – Whole fish can be placed on a tray with a thick layer of sea salt, with further sea salt coating the fish. This is sprayed with water, and creates a thick crust when cooked (a 500g fish requires 25 minutes at 200°C). Once cooked, break the crust and gently pull away from the fish without damaging the skin. The fish is then filleted and served. This brings out the flavour and is ideal with Sea Bass and Sea Breams.

En croûte – Fillets or portions wrapped in puff pastry, usually with a sauce or filling. Can be individual or multiportion like a Koulibiac – the traditional Russian ‘Salmon Wellington’ made with rice, hard-boiled eggs and mushrooms.

Steaming – The healthiest way to cook fish, and widely used in Thai cuisine. Simply place portions or whole fish in a steamer over 2-3cm of boiling water. Whole fish can be stuffed with herbs and is also good with aromatic flavours added around the fish. Scallops are good for steaming this way. Another method is to fill the base of a large pan with seaweed, add enough water or wine to create steam (but not cover the fish), place portions or whole fish on top, cover with a lid and steam over a medium to high heat. Mussels and other molluscs are also best steamed in the same way but without the seaweed. Fish can also be steamed in a microwave, but the portions must be of even thickness.

Boiling – Lobsters and Crabs can be boiled, but this method is not recommended for fish.

Sauces, stocks and accompaniments – There are a wide range of classic accompaniments associated with fish and seafood cookery – Hollandaise, Bearnaise, Tartare, Parsley and Marie Rose Sauce to name but a few.

Glorious Sushi now in Fish Seafood Deli

Glorious Sushi founded produce mouth-watering handmade sushi which is a great alternative to fast food and the boring old sandwich!. 


Glorious Sushi combines the best of local ingredients such as fish and vegetables with nori (typical Japanese seaweed), wasabi and umeboshi (pickled Japanese plum) and rice.

Glorious Sushi want to introduce more people to traditional Japanese sushi and provide a healthy food option to adults and kids, also to provide you with a delicious, interesting option that will surprise your guests at any occasion.

Call into Peter to check out this fantastic range of sushi!

Seafood & Leek Soup

Seafood and Leek Soup


1-2 pounds assorted frozen or fresh seafood (salmon, mussels, crab, etc.)
1/4 cup unsalted butter
1 cup chopped leeks
1/4 cup white wine
1/2 onion, chopped
2-3 tablespoons flour
2-4 cups water
1 packet powdered saffron or 2 large pinches saffron threads infused in the wine
1/4 cup heavy cream


Add saffron to wine and let stand 10 minutes. Meanwhile, wash mussels and seafood. Put in stockpot with enough water to cover. Add the wine. In a saucepan, melt the butter and sauté the leeks, then mix in the flour and brown lightly. Add the cream. Add this mixture to the stockpot and simmer for 15-20 minutes.

Sit back & enjoy!

Seafood for One!

Fresh seafood is always best, but when you cook for one person, you can make more servings and freeze extras for later. When you buy fish, try this: cut it into cubes, rinse and then freeze on a parchment-lined cookie sheet until fully frozen. Then store the cubes in a freezer bag or container so you can take out one serving at a time to defrost. This works for other seafood as well.

Whether it is salmon or crab, mussels or squid, you can use these different preparation ideas to make interesting, healthy and fast meals for yourself.

  • Sauté fish or shellfish in unsalted butter or oil with herbs, garlic and lemon juice.
  • Dip in dry herbs and spices for a crispy coating and brown in olive oil.
  • Marinate in olive oil, lemon, herbs or spices and grill over charcoal. Use two water-soaked skewers to turn easily.
  • Dip in rice flour or cornstarch, then beaten egg or egg white, then panko crumbs. Fry in peanut or canola oil.
  • Poach in seasoned water. Cool and add to green salad or chop and add mayonnaise to make a seafood sandwich.

If you are home on a nice rainy weekend this spring, throw a couple handfuls of each seafood into a pot to make a great fish soup – see  the recipe page for a great Seafood & Leek Soup. The saffron you add will remind you that sunny days are ahead!

Happy Valentines Day from Fish Seafood Deli!!!

Apart from chocolate and flowers, Valentines Day is a great day to show your love and affection with a specially prepared meal for your loved one!!

Happy Valentines Day from Fish Seafood Deli!!

Check out the recipe section of our website for some simple & delicious recipes that will leave you plenty of time for – ahem – whatever takes your fancy!!!


Rolled Plaice with Leek & Bacon


Rolled Plaice with Leek & Bacon


4 x 170g (6oz) plaice fillets, skinned

1 x 15ml spoon (1 tablespoon) olive oil

1 small leek, shredded

3 rashers bacon, chopped

1 x 15ml spoon (1 tablespoon) of water


Heat the oil in a large frying pan.  Add the leek and bacon and cook for 2 minutes until soft and beginning to colour. Transfer onto kitchen paper.

Place the fish onto a board skinned side uppermost and spoon the leek and bacon mixture onto the fish.  Roll the fillets up and place in a suitable bowl, spooning any remaining filling over the fish.

Add the water and cover with cling film. Cover and cook on the HIGH setting on your microwave for 3 minutes 30 seconds.

Serve with rice and blanched vegetables.

Serves 4



Spicy Plaice

This combination of spices brings out the sweetness of the fish. Do not be tempted to overcook these delicate fillets; they will continue to cook once removed from the heat.

Spicy Plaice


4 plaice fillets, skinned and halved lengthways
1 tbsp paprika
¼ tsp ground cumin
pinch of salt
2 tbsp flour
1 tbsp olive oil
2 tbsp sunflower oil

Serves 4


Mix together the paprika, cumin, salt and the flour in a small flat bowl.

Dip the fish fillets in the spicy flour, tapping away any excess mixture.

Heat the oil into a frying pan and once hot, add the fish. Cook for 2 minutes each side.  Remove and allow to stand for a minute.

Serve immediately with green beans and a yogurt and cucumber dressing.


Oven Cooked Plaice

A simple & tasty dish!

Oven Cooked Plaice

  • Ingredients
  • 3 Whole Plaice
  • New Potatoes
  • Chives
  • Spring Onion
  • Cherry Vine Tomatoes
  • Salted Butter
  • Olive Oil
  • Sea Salt
  • Cracked Black Pepper
  • Whole Lemon


Brush a large baking tray with Olive Oil and place the Plaice in the middle. Add the Cherry Vine Tomatoes still on the vine to the tray and put a large knob of salted butter on top of each Plaice. Season generously with sea salt and crushed black pepper. Put the tray in to an pre-heated oven at 180c. Cook for 15 to 20 minutes. Use the juices and skin colour as a guide to make sure that you don’t over or under cook the fish.

When the fish goes into the oven you should have your new potatoes in a pan at boiling point so plan accordingly. Cook for 15 minutes. Whilst the spuds are boiling chop a handful of Chives. Concentrate on using the tip end of the chive leave the roots out. Also chop 3 or 4 sprigs of Spring Onion very finely.

When the potatoes have boiled, drain and immediately add a swig of Olive Oil and a large knob of salted butter, whilst the steam is still evaporating off the spuds. Crush carelessly with a fork in the pan and squeeze in the juice from a large whole Lemon or 2 small Lemons. Mix in the chives and spring onions. The zest with the chives, onion and potato give an explosive flavour.

Keep an eye on the Plaice. When the skin starts to bubble the fish is cooked. The tomatoes should be split and softened.

Plate up the Plaice with the crushed potatoes and snip 4 or so tomatoes off the vine on to each plate.

Pour the residue butter from the baking tray directly over the fish. This is sauce enough. The skin should be not quite crisp, the flesh deliciously tender, moist and bubbling with flavour. Your first bite of Plaice should be fishy heaven followed by a refreshing zesty Lemon potato hit and a burst of heady hot cooked vine tomato.

Serve, open a bottle of wine & enjoy!


Plaice is best eaten as fresh as possible, as the flavour quickly fades. Ranging from 230g to 2kg, whole fish is easily identified by its distinctive orange spots, which also give an indication of the freshness (the brighter the spots, the fresher the Plaice).


It has a distinctive flavour like Lemon Sole, and it takes sauces and other flavours very well, and is great for battering. Cook on the bone (with the black skin removed) to get the best from the flavour, or use fillets with a sauce or filling.