For good health it’s recommended that we include fish as part of a well rounded diet and ideally eating it at least twice a week. We'll show you some easy tips, meal ideas and recipes for including more seafood in your diet.
Prepared fish
As well as whole fish, there is a great variety of ready-to-cook, filleted fish at PAK'nSAVE in a wide variety of species. It’s delivered daily so you can be assured that the fish you're buying is super fresh that's been sustainably caught.
- Lemon fish is perfect for making homemade fish and chips.
- Monkfish is great in a fish curry.
- Ling is perfect in a fish pie.
- Hoki is a great all rounder fish and delicious when it's simply pan fried.
Whole fish
How to cook flounder
Flounder is a flat fish, it’s soft and fleshy and bakes nicely in the oven. So, you can just pop on some lemon and any herbs you have on hand, or growing in your garden with some olive oil. Bake it in the oven for around 15 minutes and it’s completely ready to go. You can serve it with a salad and a little bit of rice for an easy, quick and affordable meal.
Trevally
Another great whole fish is trevally which is an oilier fish. You can ask the fishmonger at your local PAK'nSAVE to gut the fish and also remove the scales - this means that it's ready to cook when you get home! Because it’s an oilier fish it can handle some stronger flavours like chilli, garlic and ginger, or even your favourite spice blend! A whole trevally takes about 20 -30 minutes to cook in the oven at 200 degrees, but you'll know it's finished when the eye of the fish comes opaque.
Mussels
Mussels are totally underused here in New Zealand which is a shame, because they're an inexpensive source of protein, and so versatile!
- New Zealand greenshell mussels are harvested from October - July
- They're full of zinc which is especially important for your immune system
- High nutritional benefits like high in protein, iron and essential Omega-3 fatty acids
How to cook mussels
They’re super easy to cook. All you need to do is put an inch of chicken or vege stock or even some white wine into a pot big enough to hold all the mussels. Throw in some onion and garlic as well, and then put on the stove on a high heat. Once the liquid is boiling, steam them for a few minutes and then stir them all up. Discard any that haven't opened. And there's a dinner that's easy, cheap and tasty!
