Fish

Fish is a valuable food in the human diet due to its content of complete protein, healthy fats, minerals, and vitamins. It is consumed fresh or processed – salted, smoked, baked, boiled, or fried. Fish is often used for soups, main courses, appetizers, and salads. Different types of fish have specific culinary properties that determine how they are cooked and combined with other ingredients. Learn more about salad ingredients in the corresponding section.

Different Types of Fish

Herring

Herring is one of the most recognized sea fish in the cuisines of Northern and Eastern Europe. It is valued for its rich flavor, tender texture, and high nutritional content. The fish is typically served salted or spiced and is used in salads, sandwiches, tartlets, and complex multi-ingredient appetizers. Herring does not require heat treatment, making it a convenient product for quick meals.

Tuna

Tuna is one of the most nutritious and popular fish in global cuisine. It is known for its dense, meaty texture, high protein content, and low fat. Tuna is suitable for making steaks, sushi, salads, spreads, and sauces. It is available fresh, frozen, canned, or marinated. Its mild, pleasant flavor pairs well with vegetables, grains, herbs, and acidic notes.

Cod fillet – raw, steamed, and baked with vegetables

Cod

Cod is one of the most popular low-fat sea fish used in dietary and therapeutic nutrition. It has white, tender fillet with a mild, delicate flavor, contains no small bones, and is easy to cook by any method. Cod can be fried, baked, boiled, steamed, or stewed. Due to its low fat content, it is an excellent choice for children's meals, athletes' diets, and those who follow a balanced eating plan.

Salmon

Salmon is one of the most popular red fish varieties in modern cuisine. It is prized for its tender flesh, vibrant flavor, and high content of healthy fats and protein. Salmon is equally well suited for steaks, baking, grilling, smoking, marinating, and creating elegant appetizers. It pairs well with vegetables, herbs, grains, acidic sauces, and creamy dressings, and is used in dishes from European, Asian, and Northern cuisines.

Fresh and smoked mackerel of various sizes and varieties

Types of Mackerel

Mackerel is a fatty marine fish valued for its rich flavor, tender flesh, and high nutritional content. Several types of mackerel differ in size, fat content, habitat, and culinary use. The most common varieties include Atlantic, Japanese, Australian, and African mackerel. This product is widely used in fried, baked, boiled, and smoked forms, as well as a base for canned goods and cold appetizers.

Saltwater Fish: Rich in Iodine and Omega-3

Saltwater fish are an important part of a healthy diet due to their high levels of iodine, selenium, and polyunsaturated omega-3 fatty acids. These nutrients support thyroid function, cardiovascular health, and brain activity. Popular saltwater species include cod, mackerel, herring, hake, haddock, sea bass, dorado, and tuna. They are used in everyday and festive dishes – from salads to baked fillets and soups. Thanks to their firm flesh and intense flavor, saltwater fish are ideal for baking, frying, stewing, marinating, and drying. In some cuisines, such as Mediterranean, they serve as a primary protein source and are served with vegetables, olives, lemon, or herb-based sauces. In Eastern recipes, saltwater fish is often served with rice, ginger, and soy sauce. Cooking saltwater fish typically involves using oil, spices, and marinades that complement its natural flavor. It pairs especially well with oils, which create a golden crust during frying and enhance the aroma when baked in foil or batter.

Freshwater Fish in Home Cooking

Freshwater fish is an accessible and popular ingredient in home kitchens. This includes carp, pike, crucian carp, perch, silver carp, catfish, bream, and other species caught in rivers, lakes, and ponds. Freshwater fish has a less pronounced marine flavor but features tender meat texture, good spice absorption, and diverse cooking potential. These fish are often fried, baked, grilled, or stuffed. In traditional recipes, freshwater fish is stewed with vegetables or grains, baked with sour cream, garlic, and herbs, or served marinated. Homemade dishes such as fish pies, casseroles, or fish soup are especially beloved, highlighting the fish's natural sweetness and tenderness. Freshwater fish pairs well with many ingredients. For example, in stewed fish recipes with a side dish, grains like buckwheat, rice, and millet are commonly used, as they absorb broth or sauce flavors well. This makes for a hearty, balanced, and affordable meal.

Smoked, Dried, and Salted Fish

Processed fish is not only a way to extend shelf life but also a key culinary technique to enhance flavor. Smoking, drying, and salting alter the texture and aroma of fish, giving it depth and richness. Classic examples include smoked mackerel, dried bream, salted herring, and lightly salted salmon and trout. Such fish are served as appetizers, added to salads, sandwiches, pâtés, or featured in festive dishes. Smoked fish has a pronounced aroma and firm texture, making it ideal for sandwiches or charcuterie boards. It is also used in cold appetizers, salads, and festive rolls. Dried fish is traditionally consumed as a snack with drinks or used in dry mixes and pastes. Salted fish is one of the most common forms used in sandwiches or salads like “herring under a fur coat.” It's important to pair these products with ingredients that highlight rather than overpower the flavor. In cold appetizers or salads, smoked or salted fish pairs well with nuts, adding crunch and a balanced contrast in texture.

Fish Fillets and Steaks: The Basis for Hot Dishes

Fish fillets and steaks are a convenient form for preparing hot meals, eliminating the need to debone. They are widely used in casseroles, fried and stewed dishes, as well as grilled, deep-fried, or steamed preparations. The most popular fish for fillets and steaks include salmon, tuna, dorado, sea bass, hake, and cod. With their uniform size and firm texture, these cuts cook easily and look appealing on the plate. Fillets are often breaded in crumbs or flour, fried until golden, or baked with cheese and vegetables. Steaks are perfect for grilling or pan-grilling, especially when using minimal seasoning and high-quality oil. In French cuisine, white fish fillets are served with creamy or wine-based sauces, while in Mediterranean cooking, they are paired with tomatoes, garlic, and aromatic herbs. The versatility of fish fillets allows them to be combined with many ingredients that highlight the fish’s texture and flavor. For example, a baked fillet with vegetables and sauces creates a wholesome, balanced dish for lunch or dinner, offering lightness, nutrition, and vivid culinary appeal.

Canned and Frozen Fish

Canned and frozen fish are convenient options for long-term storage and quick preparation. They provide a nutritious ingredient at any time while retaining most of the health benefits of fresh fish. Popular canned varieties include tuna, sardines, sprats, salmon, and mackerel in oil or tomato sauce. These are widely used in salads, sandwiches, pasta dishes, and casseroles. Frozen fish is used in recipes that require structural integrity: soups, stews, steaks, or fillets for frying or baking. Proper freezing preserves the product’s texture and flavor, and correct thawing prevents wateriness or excessive softness. Frozen semi-finished fish products (fish cakes, nuggets, mince) are also popular in quick cooking. Thanks to their versatility, canned fish ingredients pair easily with vegetables, eggs, bread, or grains. For example, canned tuna combined with vegetables serves as the base for a quick salad that maintains a balance of flavor, nutrition, and textural variety.