Oil-rich fish (or oily fish) are those that have oil distributed through their body, as opposed to white fish, whose main concentration of oils is located in the liver. Although oily fish contain higher levels of oil, they are an essential part of a healthy diet due to the presence of the fatty acid, long-chain omega-3. Oil-rich species include the mackerel and tuna group, herring and anchovy group, as well as salmon and trout. The most sustainable varieties of oily fish are mackerel, pilchards, sardines, herring and skipjack tuna (usually sold canned).
Buyer's guide
In most cases, fresh is best when it comes to choosing oil-rich fish species because the natural fats occurring in these fish deteriorate and they lose their quality quickly. Oily fish tend to be landed and sold ungutted to maintain their quality. Theyre generally also good value for money. Look for fish that are still stiff and rigid and in rigor mortis this will indicate that the fish has been out of the water for no more than a day or so. At this stage the fish will have bright, clear eyes, the gills will be a vibrant, red colour and it will hardly have any smell at all. As the fish loses condition it will become softer and its smell will become stronger.
Storage
Oily fish must be stored in as cool a place as possible and eaten quickly, ideally on the day of purchase. Arrange it in a single layer on a tray and keep cool by covering the fish with ice. Oil-rich species freeze well for a short period of time: gut or fillet them, pack into freezer bags as whole fish (or two portions at a time), extract the air and secure the bag. Defrost the fish for a few hours in the fridge before use.
Preparation
Oily fish are versatile. They suit grilling, barbecuing, roasting and baking and, in some cases, pan-frying. The natural oils give these fish an intense flavour that pairs well with other strong flavours.
Oily fish can also be successfully preserved - smoking, brining and salting are all popular preserving methods. Mackerel is available both hot-smoked and salted; tuna and mackerel are both sold canned too. Herrings can be smoked or transformed into rollmops; anchovies are salted and brined. Salmon and trout can both be hot- or cold-smoked.
Other considerations
Omega-3 is reported to be essential for maintaining good health and preventing diseases in old-age. It's also important for brain development in young children. However, the Food Standards Agency advises a limit to the quantity of oily fish that we should eat because these fish contain more mercury than other types of fish. The FSA recommends that girls and women who might have a baby one day, and women who are pregnant or breastfeeding eat up to two portions of oily fish per week. Other women, men and boys can eat up to four portions of oily fish a week. In addition, marlin, shark and swordfish are not recommended for consumption by boys or girls under 16 or by pregnant women or women who may wish to become pregnant.
Article by CJ Jackson
Storage. Oily fish must be stored in as cool a place as possible and eaten quickly, ideally on the day of purchase. Arrange it in a single layer on a tray and keep
BBC - Food - Fish recipes
Fish recipes Fennel and herb Oily fish Smoked fish The BBC is not responsible for the content of external sites.
Fish | BBC Good Food
Fish recipes. 42 Recipes. Good Food Apps. Download the BBC Good Food Recipes, tips & cooking tools app and get good food on the go. Find out more here.
Oily fish recipes: Recipes: Good Food Channel - UKTV
Oily fish recipes for a healthy diet, Visit the BBC Good Food website for tried and tested recipes from Good Food and Olive magazines. bbcgoodfood.com. Events.
Cooking with kids: Chunky fish fingers | BBC Good Food
boneless chunky white fish fillet How to make fish fingers. About BBC Good Food. Were all about good recipes,
Fried food 'fine for heart' if cooked with olive oil - BBC ...
Fried food 'fine for heart' if cooked with olive oil. By Michelle Roberts is down to the type of oil the food is The BBC is not responsible for the content
Grouper Bianco fish recipe - Rick Stein's Mediterranean Escape - BBC
Rick Stein is in Greece to see how a traditional Greek fish dish is made. Using olive oil, garlic, water, Grouper fish, potatoes, salt pepper and lemon
9 Oily Fish Recipes to Embrace Eating Lower on the Fish ...
9 Oily Fish Recipes to Embrace Eating Lower on the Fish Food Chain. is the oily fish toward the bottom of the food chain: mackerel, sardines,
Fish Pie | Fish Recipes | Jamie Oliver Recipes
grate healthy fragrant vegetables in and you have a beautiful fish pie recipe. olive oil. 1 good handful optional. Jamie's Ministry of Food Recipe. Buy
BBCFood - YouTube
The best place to find mouth-watering recipes you'll love as well Calling all food connoisseurs! Welcome to the Food channel brought to you by BBC Worldwide.