“Let food be thy medicine and medicine be thy food.” Wise words from Hippocrates, and they ring as true today as they did centuries ago. We all know that fish is good for us. But let’s be honest, how often do we stray beyond the familiar salmon or cod? I’m guessing not often enough. The UK’s waters are teeming with a diverse array of delicious and nutritious fish, many of which are sadly overlooked. This article is your guide to six of these underrated gems, packed with flavour and health benefits. Get ready to expand your culinary horizons and discover a whole new world of seafood delights!

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Dive into Delicious: 6 Underrated Healthy Fish from UK Waters

The Magnificent Six: Exploring the Health Benefits

Before we dive into the recipes, let’s talk about why these fish are so good for you. They’re not just tasty; they’re nutritional powerhouses!

1. Mackerel: This oily fish is an omega-3 fatty acid superstar! These essential fats are crucial for brain health, reducing inflammation, and supporting heart health.  Mackerel is also a great source of protein, vitamin D, and vitamin B12. It’s a nutritional champion, and one of the most sustainable choices too.   
2. Herring: Similar to mackerel, herring is another excellent source of omega-3s. It’s also rich in selenium, which plays a vital role in immune function and thyroid health. Herring is often more affordable than other oily fish, making it a budget-friendly way to boost your nutrient intake.   
3. Sardines: These small but mighty fish are packed with calcium, thanks to their edible bones. They’re also a fantastic source of vitamin D, protein, and those all-important omega-3s. Sardines are incredibly versatile and can be enjoyed in countless ways.   
4. Pollock: A lean, white fish, pollock is a great source of protein and low in fat. It’s a good source of phosphorus, which is essential for bone health. Pollock is a mild-flavoured fish, making it a great option for those who aren’t keen on stronger, “fishier” tastes.   
5. Whiting: Another lean, white fish, whiting is similar to cod but often more affordable. It’s a good source of protein and vitamin B12.  Whiting is incredibly versatile and can be cooked in a variety of ways.   
6. Sprat: These small, silvery fish are similar to sardines and are packed with nutrients. They are a good source of omega-3 fatty acids, vitamin D, and calcium.  Sprats are often eaten whole, providing a good source of fibre too.   

Culinary Adventures: Recipes to Inspire

Now for the exciting part – turning these nutritional powerhouses into culinary masterpieces! Here are six delicious recipes to get you started:

1. Grilled Mackerel with Lemon and Herbs

• Ingredients:
  • 2 mackerel fillets, skin on
  • 1 lemon, halved
  • Fresh herbs (dill, parsley, thyme), chopped
  • Olive oil
  • Salt and pepper
• Instructions:
  1. Preheat your grill to medium-high heat.
  2. Pat the mackerel fillets dry with paper towels.
  3. Brush the fillets with olive oil and season with salt and pepper.
  4. Place the mackerel fillets skin-side down on the grill.
  5. Grill for 3-4 minutes per side, or until cooked through.
  6. Squeeze lemon juice over the fillets during the last minute of cooking.
  7. Garnish with fresh herbs and serve immediately.

2. Creamy Herring Pate with Rye Bread

• Ingredients:
  • 200g smoked herring fillets
  • 100g cream cheese, softened
  • 2 tbsp lemon juice
  • 1 tbsp chopped chives
  • Pinch of black pepper
  • Rye bread, for serving
• Instructions:
  1. Remove any skin or bones from the herring fillets.
  2. Place the herring, cream cheese, lemon juice, and chives in a food processor.
  3. Blend until smooth.
  4. Season with black pepper.
  5. Serve the pate chilled with rye bread.

3. Sardine and Tomato Pasta

• Ingredients:
  • 200g pasta
  • 1 tbsp olive oil
  • 2 cloves garlic, minced
  • 1 can (400g) chopped tomatoes
  • 1 can (120g) sardines in olive oil, drained
  • Fresh basil leaves, chopped
  • Salt and pepper
• Instructions:
  1. Cook the pasta according to package directions.
  2. While the pasta is cooking, heat the olive oil in a pan over medium heat.
  3. Add the garlic and cook for 1 minute, until fragrant.
  4. Add the chopped tomatoes and cook for 10 minutes, until thickened.
  5. Stir in the sardines and basil.
  6. Drain the pasta and add it to the sauce.
  7. Toss to combine.
  8. Season with salt and pepper to taste.
  9. Serve immediately.

4. Baked Pollock with Roasted Vegetables

• Ingredients:
  • 2 pollock fillets
  • 1 red bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 1 onion, chopped
  • 1 courgette, chopped
  • Olive oil
  • Dried herbs (rosemary, thyme)
  • Salt and pepper
• Instructions:
  1. Preheat your oven to 200°C (180°C fan).
  2. Toss the chopped vegetables with olive oil, dried herbs, salt, and pepper.
  3. Spread the vegetables on a baking sheet.
  4. Place the pollock fillets on top of the vegetables.
  5. Bake for 15-20 minutes, or until the fish is cooked through and the vegetables are tender.
  6. Serve immediately.

5. Pan-Fried Whiting with Lemon Butter Sauce

• Ingredients:
  • 2 whiting fillets
  • 2 tbsp butter
  • 1 lemon, juiced
  • 1 tbsp chopped parsley
  • Salt and pepper
• Instructions:
  1. Pat the whiting fillets dry with paper towels.
  2. Season the fillets with salt and pepper.
  3. Melt the butter in a pan over medium heat.
  4. Add the whiting fillets and cook for 3-4 minutes per side, or until cooked through.
  5. Remove the fillets from the pan and set aside.
  6. Add the lemon juice and parsley to the pan.
  7. Cook for 1 minute, until slightly thickened.
  8. Pour the sauce over the whiting fillets and serve immediately.

6. Crispy Fried Sprats with Tartare Sauce

• Ingredients:
  • 200g sprats, cleaned
  • 50g flour
  • 50g breadcrumbs
  • 1 egg, beaten
  • Vegetable oil, for frying
  • Tartare sauce, for serving
• Instructions:
  1. Dredge the sprats in flour, then dip them in the beaten egg, and finally coat them in breadcrumbs.
  2. Heat the vegetable oil in a deep fryer or large pan to 180°C.
  3. Fry the sprats in batches for 2-3 minutes, or until golden brown and crispy.
  4. Drain the sprats on paper towels.
  5. Serve immediately with tartare sauce.

These are just a few ideas to get you started. Don’t be afraid to experiment with different flavours and cooking methods. The possibilities are endless! I encourage you to try these recipes and discover the delicious world of underrated fish. You’ll be doing your taste buds and your health a favour!

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Read and view more:

1. Best sustainable UK fish recipes beyond cod and salmon
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4. Easy recipes for lean white fish from UK coast
5. Where to buy and how to cook lesser-known fish in the UK

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Healthy and affordable fish to eat from British waters