This is a coley fillet, people say it's grey.
Honestly if you look at it here and now next to the greaseproof paper it's delicious, it isn't
grey, it is greyer than cod admittedly but it's beautiful look at it. It's flaky, meaty, it's
succulent, absolutely I have no problem using coley instead of cod every single day and nor
should you, you should be asking for it it's delicious. Use a korma curry paste, take a nice
tablespoon of that. Coley is a brilliant carrier of flavours whether it's Spanish, Moroccan, Asian
flavours. We're going Indian and it can handle it. The great thing as well is you're going to have
that curry flavour on the outside and that lovely clean sweetness on the inside, it's a brilliant
brilliant fish. We've got a pan. Let's have it on a medium heat, I've got the paste on there you
can get this paste in every single supermarket in the country and it saves you a load of work.
Don't get the sauce, don't like that. Paste, rock and roll good flavours. So I wanna get some nice
beautiful fillets of coley, season it with salt, olive oil in a pan. I'm going to put the coley
spice-side down first and just sort of press it. Introduce those spices to the fish, it's that
kind of encrustment of the lovely Indian spices. Coley honestly can be used instead of haddock or
cod, you know you can use it instead of your cod and chips you can have your your coley and chips.
Lots of supermarkets have it now, good fishmongers have it absolutely as well. So let's just turn
that over look at that. You can see it's starting to flake already, it's encrusted that spice on
there. I mean also the outrageous thing is this fish is literally one of the cheapest fish you
can buy. This fillet will take about 8 minutes to cook. The whole thing about the big fish fight is
this fish is brilliant, this fish is so available, it's half the price than cod. I love it you can
do anything with it, you guys have just got to ask for coley. Create a demand and literally
by making the right choice and feeding your family a beautiful dinner you can really make
a difference to what's happening out there in the sea. We've got colour on the spice side, we've
got a little bit of cooking happening on the skin side. I want to show you how to make the world's
quickest sauce. I've got myself 3 or 4 spring onions here. Sprinkle that into the pan like that.
Another tablespoon of spice goes in and around the pan. The pan's now on full whack and then I've got
coconut milk. Literally half a tin makes all the difference. It's so good, so simple, so quick,
and literally if you've got a grumpy old man that likes his curry, would never have a bit of
fish in his curry in a million years, cook it for him because he will smile and he will eat it. You
can pimp it up with some chilli and I've got some nice coriander here. If you're ever nervous about
is your fish cooked, dead simple, all you do you go to the fish. Don't wander and worry ooh food
poisoning I'll overcook it a bit more so it'll taste a bit more horrible. If it flakes right,
that's cooked. There's no way that would happen if it was undercooked. So, this is done. Let's serve
up this beautiful food, get ourselves our rice. Look at that beautiful fish supper. Get some
of that gorgeous curry. A brilliant dinner. A little sprinkling of the chilli
and spring onions from a height, wedge of lemon, brilliant. Coley korma. Let's
have a little go. Oh my lord, get in there. So damn good. Coley korma, a
supper to help save the sea, great. So we got pouting here, have a little look at
this. It's a beautiful fish, the same family as cod. There is absolutely no reason that every
single fish and chip shop couldn't go on to pouting it's a brilliant thing, you can get
it in fishmongers, you can get it in big good supermarkets that have a fish counter. So let me
show you how to cook pouting and fall in love with it like I have. So what I want to do first of all
is hit it with a little bit of seasoning, hit it with a little bit of flour regular flour. Just one
egg, and that's going to allow whatever we put on top of it to stick to the fish. The first time
I tried pouting was this year I'm, you know, and it's kind of unforgivable really I'm into food I'm
into fish. But all chefs and the public we've just never heard of these fish before they've never
been made famous do you know what I mean? And for me it's like a brand new band that's just come
out of nowhere, pouting for me in every single way is as good as cod, end of story. It's delicious
it's buttery it's flaky it's juicy, you know it's a wonderful carrier of flavours you can spice it.
I'm just putting it in a little egg and then into some breadcrumbs. You know I'm going to leave one
whole like a nice fillet sort of adult style-y, and then also you know because a lot of us are
cooking for kids and stuff all the time I'm just going to cut one of these into three. Skin-side
down into a pan. Next time you go to buy your cod ask for pouting, and if they haven't got it
ask them why. I think what you guys at home don't realise is that when you go and ask for something
the world starts to change. The temptation when you're cooking like this with any fish is to keep
touching it, shaking it, turning it, prodding it. Use your instincts right you can see what's
going on if you look in here now, see there, you can see the frying taking place. Listen, you can
hear if it's going too fast. It's frying nicely. What I want to do to go with it is
some really nice sweet potato chips. Dead simple, let me show you how simple it is.
Just a couple of ingredients. Sweet potatoes give them a scrub, delicious, a
little bit different. Halve it, quarter it, and then just carefully put
your fingers either side of the quarter and gently cut down like that. Make yourself
a nice little wedgie. Sweet potatoes are sweet they're nutty, and there's a few little
tricks to make them gorgeous. So a little salt. A little pepper. You can put some herbs
and garlic in there if you want. But for me... try this. This is smoked paprika you can
get it everywhere and just like a little half teaspoon of this, from a height, just
so it goes everywhere, is brilliant. Little olive oil. And whack those in an oven
at about 180 degrees Celsius, 350 Fahrenheit, for about 35 - 40 minutes. You know when they're
ready because they look gorgeous and when you eat one they taste good. So give them a toss-up
and what's nice is all that flavour sticks to the sweet potato. So I've got some in the oven
going already. Let's show you how to turn this, get it under there and just literally turn
it over look at that, absolutely gorgeous. You can see the whole texture of that, that
is a first class Formula One brilliant fish. I'm gonna sort of like pimp up this beautiful fish
by bashing up some basil. Bog standard mayonnaise, going in there. It'll go a beautiful
sort of pastel green colour. Lemon. Have a taste... we're in a good place. This is
what those beautiful sweet potatoes look like when they're done they're gorgeous, they sort
of shrivel up go crispy and really intensify. Let's plate up this beautiful, beautiful fish.
And what's nice is you can see that gorgeous texture of the fish there. Just a couple of these
little chips on the side. A nice little spoon of this gorgeous cheats basil mayo but it's
brilliant, really is brilliant with it. And there you go, a beautiful dinner, let me just
break into that. You can see literally how deliciously flaky and gorgeous that fish
is. Go out, get yourself some pouting. Mm. Introducing Mr Dab. It's delicious, it's flaky,
it's sweet, it's juicy. It tastes just like lemon sole. I'm gonna cook it Mediterranean style-y with
some crispy bacon, some herbs, let me show you how to do it. Score it down to the bone, that's
going to speed up the cooking. A little olive oil, first thing that's going to go in is some
smoked pancetta or smoky bacon. Pine nuts. So we've got some salt on our fish here, we've got
some pepper, we've got some parsley. Lemon like that on a zester you get some beautiful flavour.
Rub that flavour into all the cuts. Look at that, beautiful. Very similar to turbot which is
one of the most expensive fish in the sea. Obviously we're cooking fish on the bone, a lot of
people get nervous about cooking fish on the bone, you know really and truly if you want the
best fish in the world always cook it on the bone because you get that beautiful
moisture, juiciness and succulence. So I'm just going to shake these pine nuts
and the crispy bacon off. Beautiful dab, the most underrated fish in the world.
I'm going to put it skin-side down. I'm just going to turn this
fish over. Look at that You know I know Brits sadly are scared of fish
on the bone, but like there's no little fiddly bones in here it's just one big flat one you
know Tom and Jerry style that just comes out in the middle. Let's add some fragrant
flavours. So tomatoes go in here as well, then we're going to throw in a few
olives. Nice chunks of parsley here, look at that. So give it a good old shake and we
can put the pine nuts and bacon back in the pan. This dish is ready to go.
Dress myself a nice salad, half a lemon. Now lemon juice in a pan will burn
within about 40 seconds okay because it's got lots of sugar in it, so we give it one last shake
to get all those beautiful flavours off then we take it off the heat and let's serve one
of these up. Look at this, this is a great dish from probably the most wasted fish in
the sea. This ladies and gentlemen, is dab. The wonderful world of herring, a much
underloved brilliant fish, actually one of my favourite fishes in the sea, Britain has
fallen out of love with. You know there's parts of the Nordic, Sweden, that absolutely adore
and revere the beautiful herring. But not us, about 97% of all the herring that gets landed
gets taken elsewhere so we really do treat this pretty badly. I think one of the reasons
that puts us funny old Brits off of herring is because if you take the fillet off there is
a little row of small bones here and I think that's probably part of its downfall because
you know we get a bit lazy, well we are lazy. So let me show you a way of absolutely getting
over that. I'm going to start at the tail and work all the way down like that and all of a
sudden you've got a beautiful sort of goujon that has zero zero bones. And then on this one run the
knife down and there you go. There's your bones. First job up, let's get the pasta in. Get your
hand around the spaghetti or the linguine and give it a twist. Little bit of a basket
weave on there. By twisting it it kind of falls onto itself in a way that doesn't
just make it sort of stick, and lid on. So back to the herrings, we've taken the bones
off of these beautiful herrings, I'm going to cook this in quite a Mediterranean way Italian style-y
garlic, just a little bit of chilli to pimp it up, I've got some capers. And then parsley. You
want about 3 or 4 tablespoons of good extra virgin olive oil. We're gonna go straight in
with the chilli and the garlic and the capers, all those fragrant things. As soon as the
garlic starts to take on a little bit of colour, that's when we dump our beautiful herring in. And
when you're buying herring by the way look for the MSC approved tick, it's a blue tick that
you'll find on the packet because the MSC is the best that we've got as far as monitoring fish
sustainabilities and we should definitely support them. Look I'm tossing this fish, you will be
amazed how quickly this cooks. Look at that. And at this stage in the game we can go in
with a few tomatoes. Add the juice of 1 lemon. You can see it's starting to break up now. And
then what we're going to do is we're going to bring that pasta over to our beautiful herring,
and you know what's interesting is don't bother sort of draining the spaghetti or the linguine,
bring that water over in actual fact encourage it splash some more over. It's that kind of natural
emulsion of the fish oils and the olive oils and the flavour that mixes up with the water that's
starchy from there, and it's that that gives it that lovely lightness that is beautiful. So
what I want to do now is just toss it, toss it, because it's like a moving target perfection in
pasta is a moving target. If I put this pasta down now perfect in 3 minutes time it'll be miserable
and claggy again, so that's why Italian mamas are like sit down get your plates ready are you
ready? And it's literally like a race. Taste it, delicious, and look at that. A beautiful,
beautiful, world-class herring pasta. If you gave that to a Sicilian. all right it wouldn't
be as good as their mama but they would love it. I've got a pan on medium heat, I've got these
lovely trout fillets you can buy them like this already filleted. Trout is gorgeous it's flaky
it's wonderful. I'm gonna season this trout first, flesh-side up. A little bit of sea
salt on there. A little bit of pepper. And then I want to flip that over. Do the same as well, get yourself some thyme.
Just cut the sort of tips off, sort of the last inch and a half there. Go straight in a pan with
some olive oil. It'll spit like that always. Put the trout fillets on top of some of that thyme and
push it down. We're gonna cook it about 95% of the time skin-side down. Why are we doing that?
Because we're going to get beautiful crackly skin you know almost as gorgeous as your pork
scratchings, yeah? People are scared of cooking fish right and the thing is it's so quick. You
know trout's got lovely sort of essential oils, omega-3, and stuff like that it's great, it's the
sort of thing that I feed my kids at least once a week. And while that's cooking I've got some
yogurt, a couple of tablespoons. Some lemon juice, and some horseradish. I like to get the stuff
that's just grated like that. You want to convince this that it's savoury by a little pinch
of salt. So have a little taste of your yogurt. Brilliant, okay, so while that's frying
away doing a great job give it a little jiggle about. What I'm going to do is get some
beetroots now I want to clank these beets into little quarters. So the beets are going in
there. Let's have a little swig of olive oil and then we're going to bring it to life with
a little balsamic vinegar and a pinch of salt and give it a little toss-up it's going to be
gorgeous. Now like salmon trout love to be smoked, it's similar to the flavour of salmon it's
subtler, I think it's slightly sweeter. I actually prefer it. Have a little look, that's
what we're trying to achieve, see how we got it really crispy there. I'm gonna actually put it
back on its skin. What's great about this method is the skin goes really crispy and the fish is
being protected so it's flaky it's juicy it's gorgeous. So I'm going to take that even a little
bit more. So I've got some boiled potatoes just get two or three and squash them in your plate
like that. And then let's come over to this trout. Fold it over look at that. It's cooked now so
that's literally 20 seconds on the flesh and what I want to do now is hit the pan now off the heat
with lemon juice and jiggle it about. That lemon juice will just evaporate and give a nice sourness
to that fish. Let's plate it up let's do it. 2 little fillets per portion, the crispy
skin, it feels like the best bits of a roast pork. The horseradish I can't tell
you how well that eats, it's incredible. And then just a few little beets, absolutely
gorgeous. A little bit of lovely old watercress. And there you go guys let's have a little try
of this. You see how flaky that is? Beautiful. Horseradish on your trout, absolutely brilliant, really good. That method of cooking the
fish you'll use it again and again and again and it will look after you
and it will look after the fish. So look we've got these beautiful crabs here
in the shell. So, 500 grams of boiled potatoes, a little bit of salt, a little bit of pepper. So
we're going to put an equal quantity of crab into it. The great thing about the stuff you can get
in the supermarkets or your fishmongers is it's all picked and done for you. Get the brown meat
in there and the white meat. I mean fish cakes are a brilliant way to get omega-3s and fish into
kids, kids go mad for them but also the adults do as well. Give it a little stir up and just mash
those potatoes and the crab together. You get more incredible flavour from the brown meat and you get
lovely texture from the white meat. I'm using some parsley, nice big handful on the board. And I want
the zest of lemon and it's going to work so well with the crabs. A little bit of this chilli, as
much or as little as you want. And spring onions to give it a bit of a hum. So I'm using 3, you
can peel back the outer leaves if they need it. Chop it up, go as fine or as coarse as you want.
And then use the knife to pick up and drop it in. You squeeze it all together. In the British Isles
we've got good clean cold water so we've got some of the best shellfish in the world, you know we
should be eating more crab. So look here's our crab cake mix, you see how many that makes.
I'm going to half it and then half it again, just roughly. We make them into little crab cakes
like that. Get the Brits eating crabs again, the point of this in the fish fight is if you guys
create new markets for things like crab you can eat your way out of trouble. The pan is sort of a
medium heat, I'm going to put olive oil in here. What we want to do is crispen them up on both
sides. The nice thing about crabs is they're caught in pots so the pot goes down, crabs go
in, have a little snuggle up we pull them up. It's not ruining the bottom of the seabed. Often
the people that go crab potting, they're small family businesses, so it's supporting people that
need your support you know. Just pat them down and literally 1.5 minutes, 2 minutes on
each side until they're crispy and golden, delicious. That's going to give me enough time
to make this kickass salsa. These tomatoes and peppers and chillies we've blackened it
in the pan, just slice it up like that. A little bit of spring onion in there just to
give it a crunch. A little pinch of salt, pepper, three tablespoons of olive oil. We're going
to use lemon juice. Acid and chilli is what's going to make it sing. Choose a herb I'm gonna
go basil and that's just going to be absolutely delicious. This kind of salsa great on any
grilled or roasted fish you like, as long as it's from our Top 10 list from the fish fight.
I'm just going to turn these over... nice colour. Let's plate this beautiful dish up. You know when
they're cooked when they're crispy on the outside, fluffy in the middle. They're just starting to
bust now. Get it on there, really really good. Nice big old wadge of rocket in the middle and
then the salsa over the top like that, gorgeous. This is the future, mussels, completely
underrated. The brilliant thing about mussels is they're a farmed shellfish. You don't
have to take fish from elsewhere to feed these, they clean the sea, they're the most sustainable
thing that you could eat so go for it. I'm gonna do a beautiful dish of flavours that just work,
we've got smoked bacon here which I'm just going to slice into like little centimetre slices.
This will crispen up straight away you get smoky flavours in the pan. Give it a bit
of love and move it around a little bit. A bit of bread. I'm just gonna pull out the
bacon. So in the pan now is beautiful flavour, that's the first thing that's going
to kiss these mussels. Mussels in. Clove of garlic, you've got the olive
oil. Give it a good old shake. A swig of cider, literally a quarter of a pint, and
then the lid goes on top and forget about them. And you can make the best toasts
by just rubbing a bit of garlic.
