Frozen fish is cheap and easy. Use it in Eat Well for Less' simple Thai fish curry for a delicious, budget meal.

Each serving provides 519 kcal, 32.5 protein, 62g carbohydrates (of which 6.5g sugars), 14g fat (of which 7.5g saturates), 7g fibre and 1.7g salt.

Main course

Buyer's guide

Unlike the oil-rich species that are best eaten as fresh as possible, white fish can be stored for a little longer. Many white fish (cod, haddock, plaice and other flatfish) are gutted and placed onto ice shortly after capture: this helps extend their shelf-life. In some cases white fish actually tastes better once it’s been left for a few days (as long as it is kept very cold on ice). When choosing white fish, look for bright eyes, red gills and a fresh smell; the fish should look bright and appealing. A white fish fillet should be a uniform colour with no discolouration and a pleasant smell.


Unwrap white fish and place it onto a plate in a single layer. Ideally, pack some ice or plastic ice blocks around the fish, then cover. Use as soon as possible. It’s possible to freeze white fish. A whole fish should be prepared before it’s frozen: gut the fish and remove the gills, or fillet the fish, but leave the skin on. Freeze single fish or two fillets in thick freezer bags, taking care to exclude air. Home freezing is effective for a short period of time, but aim to use the fish within six weeks. White fish can be cooked from frozen, but it takes a little longer.


Individual pieces suit some cooking methods better than others, but most white fish are versatile.