Seafood... and eat it

Where would pubs be without seafood? Fish and chips, prawn cocktail and scampi are all mainstays of the pub menu. Beyond the classics, though, there is plenty more that pubs can offer customers if they have the confidence to source, prepare and serve fish and seafood properly.

Pub Food asked some experts to take a back-to-basics look at the category to help the many pubs that are currently looking at adding food or expanding their menu. Fish is one of the most versatile sources of protein, and can be used to create a wide variety of delicious dishes throughout the year - from a smoked salmon salad in the summer, to a rich creamy chowder for the colder winter months.

Seafood is also ideal for health-conscious customers. It is a rich source of vitamins, minerals and essential Omega 3 fats. The Food Standards Agency recommends that we should all eat two portions of seafood a week to maintain a healthy, balanced diet.

Tom Emms, the British Fishcraft Champion and industry expert at Woodward Foodservice, says: "Consumers are crying out for more fish and seafood on menus and they are willing to pay a premium price for freshness. At Woodward, we constantly monitor our fresh fish prices and adjust them weekly to reflect the market. This ensures we are competitive and allows chefs to set their menu prices accordingly."

The first rule when buying fish, says Tom, is to ensure the eyes are bright, the skin is moist and shiny, gills are bright red and the flesh is firm - it should spring back into place when touched.

If pubs are uncertain, it's worth paying a little extra for expert help. Woodward will cut and prepare fish to a pub's specifications, offering a portion control service to reduce wastage for customers, with the fish cut to size and weight and prepared ready to cook.

One increasingly important issue is sustainability. With wild stocks of many of the more familiar fish species, such as cod, on the decline, suppliers are offering more unusual species. This may deter both pub cooks and customers, but Tom believes it can be easily turned into a positive.

"To add variety and interest to menus, pub chefs should introduce more unusual varieties, such as monkfish, red snapper or shark, in addition to the familiar cod or salmon.

"Shellfish, such as prawns or mussels, are perfect as a starter dish - serve prawns with salads or on skewers with sweet chilli or lime dressing for a twist on the traditional methods, or a mussels mariniéres. Main courses are an opportunity for chefs to be creative with fish and try out some interesting flavours. The summer period is an ideal time to do this as there are so many species in season."

As more consumers turn to fish as a healthier alternative to red meat, there is a menu trend away from traditional "fish in sauce" dishes and towards meaty fish such as marlin or tuna. These can be served simply with herbs and olive oil and accompanied with a Mediterranean couscous or wild rice.

"Fish soup or broth is also becoming a popular choice for pubs," says Tom. By adding a splash of double cream to a basic fish stock, along with some herbs and tasty vegetables, chefs can create a dish that is perfect as a starter or a main course.

In response to growing demand for a wider variety of fish, 3G Seafood Solutions recently launched a tailor-made range of chilled and frozen fish and seafood, offering nationwide next-day delivery to pubs.

Ben Smales, of 3G Seafood Solutions, said: "Outlets which already offer fish and seafood are becoming more adventurous and trying new ideas. Other operators are getting in touch because they want to try fish and seafood for the first time."

Recognising that pubs are understandably wary about trying something new, Ben says the important thing to remember is that fish is easy and quick to prepare.

"We've also developed a range of at-cost 'sample packs' from our Seafood Solutions range, to enable people to 'try before they buy'. These include simple recipe ideas, advice on portion sizes and pricing suggestions."

One classic making a comeback is haddock. "Overall I would say that haddock fillets are a great product to start with because they are so versatile - excellent on their own, with rice and a fresh salad, or superb as a component of pasta or seafood dishes," says Ben.

"Historically haddock has been more expensive than cod, but quota restrictions have changed the equation and this is no longer the case. Haddock fillets can be baked, braised or simply poached in milk with butter, or even grilled or fried. Alternatively haddock is also excellent in fish pies, and most recipes for cod, hake and coley are suitable."

• BIM: 00 353 1214 4279, www.bim.ie
• 3G Seafood Solutions: 0870 850 5213, www.3gfoodservice.co.uk
• Woodward Foodservice: 0870 600 6465 www.woodward-foodservice.com

Buying and cooking tips​

Buying fish​

To check the quality of fresh fish fillets:

• The fillet should have sweet, firm flesh
• The skin should have a shiny, moist, firm appearance
• You should also notice a pleasant sea-fresh aroma if it is really fresh
• Fillets should be neatly trimmed with a white translucent appearance.

Cooking fish​

Fish is a very versatile food and can be cooked in many different ways. In most recipes a similar species can be substituted for another. For example, you could use lemon sole instead of plaice.

Fish cooks quickly so take care not to overcook. When cooked, fish loses its translucent look and will flake easily. A good rule of thumb is to allow 10 minutes per 2.5 cm of thickness. BIM, the Irish sea fisheries board, advises the following main cooking methods for fish.

Poaching: ​Most kinds of fish can be cooked in this way. Immerse fish in simmering, seasoned liquid like stock or milk and poach gently for five to eight minutes, depending on the thickness of the fish. The liquid is ideal for use in sauces and soups. When poaching smoked fish, place it in cold unsalted water and bring it to a steady simmer. This liquid will be salty and may not be suitable for re-use.

Steaming: ​Small whole fish or fillets are good cooked in this way. Flavour can be added by using different cooking liquids but usually the fish is seasoned. Place it in a steamer, cover it tightly and cook over simmering water for 10 to 15 minutes depending on the thickness of the fish or the fillets. If a steamer is not available fish can be steamed between two plates above a pan of boiling water.

Grilling:​ Grilling is a fast and convenient method of cooking which is suitable for fillets or small whole fish. When grilling whole fish cut through the thickest part of the fish to allow even cooking. Lightly oil and season fish or fillets and, to avoid breaking, do not turn more than once.

Barbecuing​: This is fast and popular during fine summer weather. Oil-rich fish are suitable for barbecuing as the natural oils keep the flesh moist. Baste white fish often to keep it moist. Protect the fish from strong heat and from breaking up by using foil or special wire holders.

Baking ​ All kinds of fish can be baked in the oven. Fish should be covered to prevent drying, either with a lid, foil or greaseproof paper. It may be baked with stuffing, on a bed of vegetables, in a pie or in a sauce.

Braising: ​This is an "all-in-one" method of cooking where the fish is cooked together with vegetables, either on the hob or in the oven. Lightly sauté the selected vegetables. Add the fish, seasonings and add liquid. Cover and cook until the fish is cooked through.

Stir frying​: This is a very fast and popular method of cooking. Use a wok or deep frying pan and a high cooking temperature. Food should be cut into thin strips and prepared before cooking begins. This is a very suitable method of cooking firm-fleshed fish.

Shallow frying​: The fish should be seasoned and lightly coated with