We should all be eating far more fish.
Adding the protein to our plate has well-reported health benefits, from improving heart health to boosting brain function. Fish is also an excellent source of omega-3s, which countless studies have proven cut the risk of heart disease and stroke while improving memory.
The NHS recommends plating up at least two portions a week for a healthy diet, with one of them an oily fish - think salmon, mackerel or sardines.
In general, women and girls should keep to no more than two portions of oily fish in a week because the "pollutants found in oily fish may build up in the body and affect the future development of a baby in the womb", the health service explains.
Yet many of us are falling far short of this standard. The Marine Stewardship Council (MSC) said in a report that just 1 in 5 Brits hit the ideal of two portions of fish a week. This feels at odds with a nation surrounded by water teeming with delicious marine life.
Is it a lack of confidence at the fishmongers? A chronic aversion to scale cleaning and deboning? Or does it simply come down to a lack of culinary knowledge?
For some, it could be the perception that fish is more complicated to prepare, eating up precious time on weekday evenings when all you want is a quick, nutritious meal after a long day.
That’s where frozen fish comes in. It’s often perceived as of inferior quality than fresh fish, but top-tier fishmongers and producers usually flash freeze their catch as soon as it’s caught, perfectly preserving the meat and nutrients until you’re ready to defrost it and cook at home.
You can find frozen fish sold with dressings and marinades, taking the guesswork out of how to cook it or tracking down extra ingredients. And it needn’t be a fillet - fish pies, fish cakes, battered fish and more are all on the menu.
To help you find your culinary sea legs, we’ve put together a roundup of the tastiest fish dishes to buy now. Some are designed for one or two diners, while others are ideal for BBQ feasts and dinner parties.
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The Fish Society Salmon En Croûte
A notoriously tricky dish to get right, enjoy all the flavour and none of the faff with this partially pre-made Salmon En Croûte from The Fish Society.
You'll get a decent hit of omega-3 plus nutritious brownie points from the mushrooms, dill and spinach in the dish too. The portions come encased in crisp buttery pastry for decadence.
Best saved for a special dinner at home.
Buy now £22.70, The Fish Society
The Wright Bros Ltd Smoked Haddock Chowder
Cloudy days are never far away here in the British Isles. When you need warming from the inside out, this tasty fish and bacon chowder proves it's more than up to the task.
Made by expert chefs and delivered frozen, the smokiness of the haddock is nicely balanced with bacon's signature salty flavours. Throw in a toasted crust of sourdough and prepare to feel satisfied.
Buy now £12.75, The Wright Bros Ltd
COOK Keralan Prawn & Mango Curry
You'll feel instantly transported eastward when tucking into COOK's prawn and mango curry, inspired by a Keralan recipe. The ready meal arrives frozen with enough for a single serving, making it perfect for busy weeknights or heating up in the office microwave.
Buy now £6.25, COOK
Tesco Finest 8 Mini Coquille St Jacques 110g
If you're looking for party food that impresses, a Coquille St Jacques will do it. Tesco has miniaturised theirs and put them in packs of eight, ready for home cooking when you need to pull out the big guns.
Buy now £4.50, Tesco
The Fish Society Prawn Burgers
Remind yourself that burgers can be made of meat other than beef with these juicy prawn burgers that come by mail from The Fish Society.
You'll get two patties, each packed with juicy king prawns seasoned to perfection, which can be deep fried, oven-baked or slung into an air fryer.
Stuff into a soft bun and top with cucumbers and slices of fresh jalapeno for gentle heat.
Buy now £9.80, The Fish Society
itsu King Prawn Gyoza 12 Dinner Dumplings
A good dumpling can turn a meal - or a day - around. Now you can make restaurant-style ones at home thanks to Itsu's at-home range.
While they come in lots of flavours, this king prawn version is the one you'll most often slung into our shopping basket. They're packed with juicy chunks of prawn with a little chilli to contrast against their natural sweetness.
You can have them in soups and broths, but we like them part steamed, part pan-fried with crispy little bottoms.
£3.40, Waitrose
M&S Beer Battered Cod Bites Frozen
The taste of a chippy in bitesize, shareable form, M&S's cod bites come encased in a Amarillo golden ale batter. They're great buffet fodder and make a good happy hour snack too - just add tartar sauce and wedges of lemon.
Air fry or oven bake.
Buy now £5.00, Ocado
Young's Popcorn Scampi Bites
It can be tough trying to get kids and picky teens to try something new, especially if they're not used to having fish. Young's has the answer with these popcorn scampi bites that they won't realise isn't chicken until it's too late.
Made of whitefish and scampi rolled in breadcrumbs, it's a handy bag to stash in the freezer as an occasional treat.
Buy now £1.95, Waitrose
