SHOPPING LIST: Cooking Skills: Fish and Shellfish 1, Chapter 1 (Know Your Fish)

Skin-on white fish fillets (cod, pollock or hake), skinless white fish for fish fingers, tinned sardines in olive oil, smoked mackerel fillets, cream cheese, crème fraîche, lemons, plain flour, eggs, panko or fresh breadcrumbs, bread, tomatoes, parsley, horseradish (optional), butter, rapeseed or sunflower oil, flaked sea salt and black pepper.

A salt-and-lemon seared fillet (2 portions)
[ ] 2 skin-on white fish fillets (about 150 g each), pin-boned
[ ] ½ tsp flaked sea salt
[ ] 1 tbsp rapeseed or sunflower oil
[ ] 10 g butter
[ ] 1 lemon, cut in wedges

Baked fish fingers (4 portions)
[ ] 400 g skinless, boneless white fish fillets
[ ] 50 g plain flour
[ ] 1 egg, beaten
[ ] 100 g panko or fresh white breadcrumbs
[ ] 2 tbsp rapeseed or sunflower oil
[ ] ½ tsp flaked sea salt

Sardines on toast (2 portions)
[ ] 1 tin of sardines in olive oil (about 120 g), drained
[ ] 2 thick slices of bread, toasted
[ ] 1 tbsp lemon juice
[ ] 1 tomato, sliced
[ ] 1 tbsp chopped parsley
[ ] 1 pinch black pepper

Smoked mackerel pâté (4 portions)
[ ] 200 g smoked mackerel fillets, skin and bones removed
[ ] 100 g full-fat cream cheese
[ ] 2 tbsp crème fraîche
[ ] 1 tbsp lemon juice
[ ] 1 tsp creamed horseradish (optional)
[ ] 1 pinch black pepper

For the experiments
[ ] Frozen fillet (for the experiment)
[ ] Probe thermometer
[ ] Kitchen paper