Fish Guide

We have 16 species of fish available…

The world’s oceans produce almost 3/4 of our oxygen. Our oceans influence weather systems, support economies and feed people around the world. Almost one billion people rely on fish as their primary source of protein, and fishing is the principal livelihood for over 200 million people around the globe.

Frydays is committed to responsible sourcing…

We realise, that with fish playing such an important role in so many people’s lives, it is imperative that the world’s oceans are managed correctly to ensure the survival of marine life and the human life it sustains. As consumers become more aware of environmental issues, we are stocking alternative varieties of fish and taking responsibility for ensuring a sustainable future for the fishing industry.



Haddock is a cold-temperate migratory fish, found in inshore shallow waters in summer and in deep

Haddock from stocks in North East Arctic are at healthy and sustainable levels and are being fished sustainably. To help reduce the impact of fishing on fish stocks which are depleted the fishing industry is changing to line-caught fish, where available, which is a far better sustainable alternative water in winter. Smaller than cod, it can attain a length of 70-100cms and can live for more than 20 years.

Cod – Atlantic

cod_2To help reduce the impact of fishing on fish stocks where fishing mortality is high the industry are starting to choose line-caught methods.Cod is a cold-temperate bottom-dwelling species. Cod spawn in winter and spring from February to April. In the North Sea, cod mature at 4-5 years at a length of about 50cms and can live up to 60 years.


PlaiceHistorically plaice was the most abundant flatfish in the Northwest Atlantic. Although slow-growing (fish do not reach 40 cm until nearly age 10) it can attain a typical length of about 70 cms and ages in excess of 20 years. Females grow faster and are larger than males. They also live longer.

Two sub species of this sedentary bottom dwelling flatfish are recognised, one in the Northwest Atlantic where it is known as American plaice, the other in the

Northeast Atlantic where it is known as long rough dab. Frydays do not order immature fish so they are allowed to grow into adults.


HokiA deep-sea fish not found around the UK, but in waters around New Zealand, South Africa and off the Chilean coast at depths of up to 5,000 metres. Hard to get fresh, but frozen is available. Unlike these other ‘Cod-like’ species, Hoki is not a member of the Cod family. However, it yields bright white fillets, which make a good alternative to other whitefish.

Rock / Bullhuss

RockRock refers to either of two kinds of fish: The first, also called rock eel, flake, and huss in the UK, is any one of many species of small shark, including the spiny dogfish (Squalus acanthias) or the bull huss (Scyliorhinus stellaris).

Rock is consumed in many European countries and is often sold by fish and chip shops in the UK.


SkateSkates are cartilaginous fish belonging to the family Rajidae in the superorder Batoidea of rays. There are more than 200 described species in 27 genera. There are two subfamilies, Rajinae hardnose skates) and Arhynchobatinae (softnose skates).

Skates have slow growth rates and, since they mature late, low reproductive rates. As a result skates are vulnerable to overfishing.


PollackClosely related to Coley, and the two are often confused. Whole fish range from 500g to 3kg. Pollack is a good tasting fish, and is popular in France where most UK landed Pollack are sold.

Lemon Sole

Lemon_SoleLemons have an oval body; more rounded than a Dover, with a lighter, yellowy-brown dark side. Ranging in size from 230g to 1kg, Lemon Sole have a sweet delicate flesh, ideal for any sole recipes.

As well as being a great fish cooked on the bone, fillets are always popular, and are great for rolling around a filling (delice), then steaming or baking. While found in the Eastern Atlantic and North Sea, Lemon Sole from the South Coast are generally considered the best, and often command a higher price. A popular fish on Christmas menus.


MonkfishAn ugly fish, which has a huge head, accounting for half the fish’s weight. However, there is inner beauty! Usually only the tails are sold, and range from 350g to 4kg. Once skinned, trimmed and the membrane removed, the tails yield some fantastic meat, with a firm, meaty texture and a taste similar to langoustine / scampi.

In the 1970s Monkfish was only fished commercially as a cheap scampi substitute! Great for searing and then roasting, Monkfish will take on strong flavours and herbs well. Particularly good coated with chopped rosemary and olive oil, wrapped in Parma ham and baked. The liver is also highly prized, and is a delicacy in Japan where it determines the price of the fish. Similar species known as ‘Stargazers’ are found in warmer waters around Australia and New Zealand but are a bony fish, not cartilaginous like the European Monkfish.


CatfishThere are both sea and freshwater Catfish. The freshwater species are farmed in much of the world including North and South America, Europe and Africa.

They have a firm texture and mild taste.

Red Snapper

Red_SnapperThere are a great many varieties of Snapper, including Five Line, Yellowtail, Silk, Crimson, Flag, Moses, Mangrove Jack, Emperor and Goldband, but the undisputed heavyweight champion is the Red Snapper (Lutjanus sanguine). All Snappers are available in sizes from 500g to 1kg, which provide portion size whole fish, and fillets, but Red Snapper can grow up to 11kg – providing fantastic suprêmes from fish over 3kg.

Be aware of Malabar Snapper – very similar to Red Snapper, but requires careful cooking to avoid drying out. The flesh is similar in most Snappers – pale pink, flaky, with a distinctive sweet taste – and is usually served with its attractive skin on, which can be eaten.


TunaEvery menu should have fresh Tuna! With its firm, rich red meat, you could almost describe this as the ‘cow of the sea’ and like steak, is best seared on the outside, rare in the centre.

While available year round, Tuna can be harder to source in the summer, when the fish follow the monsoon season around the Pacific.


SalmonIncredible to think that this was once a luxury fish only available to the wealthy. As wild Salmon stocks decrease, the development of farmed Salmon has not so much bridged the gap, more like blown it wide open, making it very affordable. Available from February through to August, they are firmer, have more flavour, and in short supply – which is all reflected in the price. Wild fish have been caught as large as 45kg, but are usually up to around 15kg. Farmed fish range from 2kg to 8kg.

The most popular portion is the suprême – with or without the skin, though steaks are also widely used and are good value.

Sea Bass

Sea_BassIn the wild they are found from the Mediterranean to Norway in spring and summer, grow up to 7kg, and are a prize catch, especially when line-caught.

Now, thanks to farming in the Mediterranean, this highly rated fish is not only considerably more affordable, but available in plentiful supply all year round. The only difference is that farmed Bass have a slightly higher fat content. Fish from 300g-600g are ideal for simply gutting, scaling, stuffing with herbs and baking or grilling. Sea Bass has a delightful flavour which stands on its own, but also works with stronger flavours, and is particularly popular in Thai cuisine. There is also a variation of the European Sea Bass called Striped American Bass, which is a farmed freshwater fish, but without the typical earthy freshwater taste.


MackerelA superb fish, great value, readily available and yet, amazingly underrated. Ranging in size from 200-800g, Mackerel has a bullet shaped body with silvery-blue skin with dark wavy stripes.

One of the richest sources of Omega-3, Mackerel has greyish flesh with a rich flavour.

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