How to prep and cook different types of fish
Senior Food Editor
Heather Taylor
Top five types of fish to cook and eat
From flaky, succulent salmon to flavour-packed sardines, smoky haddock, meaty monkfish and tender cod, there’s a huge spectrum of flavours and textures to enjoy when eating fish. Whatever you fancy cooking, great tasting fish starts with careful sourcing. At M&S, we’ve had a responsible fish and seafood sourcing policy, Forever Fish, in place for more than 20 years, which helps to protect our precious oceans and means only the freshest, best-quality fish makes it to our Foodhalls.

1. Salmon
Salmon is one of the most popular fish, and for good reason. It has a rich, meaty texture, is easy to cook and has a robust enough flavour to stand up to bold spices and marinades as well as more simple pan-frying or grilling. At M&S, our exclusive Caledonian Gold salmon are fed on a special diet of Peruvian anchovies and other oily fish which are naturally high in omega-3. This means just one Caledonian Gold salmon fillet contains your weekly recommended omega-3 - so it’s a brilliantly choice to support your brain health, too. Try it in traybakes, stir-fries, tarts or cooked in the air fryer.

2. Haddock
Delicately flavoured, flaky haddock is a versatile white fish caught in the North Sea that’s a member of the cod family. Smoked haddock will add instant depth to all sorts of dishes, from kedgeree to fish cakes and oozy pies and bakes, like this leek and butter bean gratin. We’ve been sourcing ours from the same family-owned fishing Scottish business based in Peterhead, Aberdeenshire for 22 years, where our trusted suppliers hand-fillet all of our haddock within three miles of the harbour.

3. Cod
With a mild, clean flavour and succulent, flaking texture, it’s no wonder cod is one of the UK’s favourite fish. Our line-caught cod is responsibly sourced from crystal-clear Norwegian waters. Use it in anything from easy traybakes to Mediterranean-inspired stews, pair with Asian flavours in a simple baked cod with rice and grapefruit salad recipe.

4. Trout
Rich in omega-3 and protein, flaky trout is growing in popularity among chefs and home cooks alike thanks to its sustainability credentials and versatility. It has a delicate flavour that will stand up well to punchy, zesty dressings, while hot smoked trout is a brilliant thing to keep in your fridge, ready to add to risottos, grain bowls or salads for instant smoky, sweet flavours.

5. Mackerel and sardines
Oily fish, like mackerel and sardines, are sustainable, high in omega-3 and taste delicious – both are well worth adding to your weekly shop. Mackerel and sardines have a rich flavour that can stand up to bold flavours – try on the barbecue or marinaded in soy, ginger and garlic then grilled. Smoked mackerel makes for great shortcut dinners – our Collection Sweet Cured Hot Smoked Mackerel, which is brined in muscovado sugar then dry cured with Scottish Blackthorn sea salt and hot smoked over chestnuts and beech, is delicious flaked into kedgeree. Oil-packed tinned sardines are a healthy, waste-fighting store cupboard staple – try our Collection Sardines in Chilli piled on toast with a zingy beetroot dip.
Five easy ways to cook fish
You’ve chosen a fish to try – now discover the best way to cook it with our easy guide to five techniques, from grilling to pan-frying or roasting.

1. Pan-frying
One of the easiest, quickest ways to cook fish is to fry it in a hot pan. This works well for white, skinless varieties, such as cod and haddock. The key is not to disturb the fish too much – heat a splash of oil in a non-stick pan over a medium-high heat and add your fillets. Cook, undisturbed, for 2-3 minutes to allow them to develop some colour, before carefully flipping and cooking for a further 2-3 minutes (or more depending on the thickness of your fish) until tender. Add a knob of butter when you flip, and use to baste the fish as it cooks. You could finish with a squeeze of lemon juice for a super speedy lemon butter sauce. Rest for a minute or so before serving.

2. Grilling
Popping your fish under a hot grill is quick and easy. This technique works especially well for skin-on fish such as salmon or mackerel, where you'd like the skin to crisp up. Line your grill pan with buttered foil to prevent the fish sticking, and pre-heat the grill to high for 10 minutes. The cooking times will vary depending on the size of your fish – thicker fillets like salmon will need 5-6 minutes per side, while thinner fillets, like Dover sole, only need a couple of minutes. Add more butter and baste as the fish cooks, and watch it like a hawk to prevent it drying out or overcooking.

3. En papillote
Try oven baking your fish in a parcel made from greaseproof paper. Not only does this help lock in the moisture and prevent the fish from going dry, it also creates the opportunity to pack in more flavours. This technique works well for larger, meatier pieces of fish such as cod loins, monkfish or halibut. Place on a sheet of baking parchment then top with sliced lemons, a bunch of dill, some sliced tomatoes, a spoonful of capers and a splash of white wine before scrunching the paper around the fish to form a parcel. Bake for 15-20 minutes, until the fish is tender (the exact time will vary depending on the thickness of the fish) then serve with all the juices from the paper.

4. In a traybake
A trusty traybake is a midweek dinner saviour, and it works really well for fish, allowing it to absorb the flavours of everything else in the tray – whether that’s a fragrant Thai curry or juicy cherry tomatoes. Plus, there’s less washing up – win win. The key for fish traybakes is to think about the timings of whatever else is in the tray and add the fish at the correct time. So if you’re baking potatoes, roast these first then add the fish at a later stage to prevent it from overcooking. Try the technique in this punchy, bold harissa cod traybake served with a zingy grapefruit salsa.

5. In a one-pot, stew or curry
One of the easiest, most foolproof ways to cook fish is by simply simmering in a sauce, which helps stop the fish from drying out and is more forgiving than, say, pan-frying or grilling. It also means the fish can take on more flavour. You can eat your way around the world from a sun-drenched Keralan-style haddock curry to Mediterranean-inspired cod and chickpea stew. Just be sure to follow the same rule of thumb as traybakes – only add the fish towards the end of cooking, so it doesn’t overcook.

How to shop for fish sustainably
Choosing your fish in a responsible way which helps to protect our oceans can feel like a minefield. At M&S, we’ve done the hard work for you with Forever Fish – our rigorous sourcing policy which means 100% of our fish and seafood is responsibly sourced, and you only get a good catch. Diversity is key, so aim to incorporate different varieties of fish into your diet. Prevent waste by freezing fish or opting for smoked or tinned fish, which will last longer. We also have an incredible range of frozen fish and seafood, which is a great option for cutting back on food waste.
Published 1.24.2025
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