White Fish Explained: Which One Is Right for You?

When you're cooking for family or friends, you want something that feels special without spending the entire evening in the kitchen.

That's why a whole Norwegian salmon side is one of our favourite choices for entertaining.

It makes an impressive centrepiece, serves several guests and requires surprisingly little preparation.

Why choose a whole salmon side?

Unlike cooking individual portions, a whole salmon side can be seasoned and cooked in one go.

Keep it simple with olive oil, lemon, salt, black pepper and fresh herbs, then bake until the salmon is just cooked and flakes easily.

Bring it to the table whole and let everyone help themselves.

It's relaxed entertaining — but still looks worthy of a special occasion.

You’ll often see us describe our fish as flash-frozen at peak freshness.

But what does that actually mean — and why does it matter?

What is flash-freezing?

Flash-freezing means bringing fish down to a frozen temperature very quickly after processing, rather than allowing it to freeze slowly over a long period.

The faster freezing process helps protect the natural structure of the fish, which is important for maintaining its texture and overall quality.

Why does freezing speed matter?

When food freezes, ice crystals form within it.

Slower freezing can result in larger ice crystals, which can cause more damage to the delicate structure of the fish.

Rapid freezing produces much smaller ice crystals, helping the fish retain its natural texture when it is eventually thawed and cooked.

Yes — frozen fish can absolutely be part of a healthy, balanced diet.

Freezing is simply a method of preserving food. It doesn’t suddenly remove the high-quality protein or naturally occurring nutrients found in fish.

In fact, fish that is professionally frozen soon after processing can maintain its quality and nutritional value extremely well until you’re ready to enjoy it.

Is frozen fish less nutritious than fresh fish?

Not necessarily.

What matters is the quality of the fish to begin with, how it has been handled and how it has been stored.

At Fish & Food Co., our Norwegian salmon is professionally flash-frozen at peak freshness, helping preserve its quality, texture and flavour until it reaches your freezer.

Defrosting fish properly makes a real difference to both food safety and eating quality.

The best method? A little planning.

The easiest way to defrost fish

Move the fish from the freezer to the refrigerator and allow it to thaw slowly.

For most portions, leaving them in the fridge overnight means they'll be ready to cook the following day.

Slow, chilled thawing helps keep the fish at a safe temperature while protecting its delicate texture.

Few meals beat a good plate of fish and chips — crispy on the outside, tender and flaky in the middle.

But which fish should you use?

For us, hake is one of the best choices.

Why does hake work so well?

Hake has a mild, delicate flavour and soft, flaky texture that works beautifully with a crisp coating.

Because the flavour isn't overpowering, it also pairs perfectly with all the classics — chunky chips, lemon, mushy peas and homemade tartare sauce.

It’s also incredibly versatile, making it a great white fish to keep in the freezer for easy family meals.

This is one of the questions we’re asked most often.

The short answer is yes, in some circumstances — but how the fish was thawed matters.

If fish has been thawed safely in the refrigerator and kept properly chilled, it can generally be refrozen. However, every freeze-and-thaw cycle can affect the texture and overall eating quality of the fish.

That’s why, whenever possible, we recommend only thawing what you plan to cook.

Norwegian salmon has earned its reputation through consistent quality, careful farming practices and exceptional flavour.

The cold, clean waters of Norway provide ideal growing conditions, while strict quality standards help produce salmon that’s enjoyed by chefs and home cooks around the world.

At Fish & Food Co., our Norwegian salmon is professionally flash-frozen at peak freshness, helping preserve its texture and flavour until you’re ready to cook it.

If you’re trying to eat healthier, salmon deserves a place on your menu.

Norwegian salmon is naturally rich in high-quality protein, Omega-3 fatty acids, Vitamin D and Vitamin B12. Together, these nutrients support a balanced diet and make salmon a satisfying meal that fits into many healthy eating patterns.

Unlike many convenience meals, salmon is quick to prepare and pairs beautifully with vegetables, salads or whole grains.

The biggest mistake people make with salmon?

Overcooking it.

Perfectly cooked salmon should be moist, tender and flake easily when gently pressed with a fork.

If it looks dry, it’s probably spent a little too long in the oven.