Enjoy your catch of the day in a tasty yet sustainable way + My fishy treat in Bishop’s Stortford + My recipe for flexible fish cakes

Alex Ballard, who grew up in Bishop’s Stortford and performs as a professional neighborhood dietitian for the NHS in West Essex, writes a fortnightly column, Diet Chat, in the Stortford Indie about having small steps towards a more healthy way of living…

Alex Ballard's Alex Talks Diet column (34777177)
Alex Ballard’s Alex Talks Diet column (34777177)

Fish has generally performed a large job in British food items historical past, with classics such as prawn cocktail, sardines on toast and, the public’s favourite, fish and chips. Even the English-born Worcestershire sauce utilizes anchovies for a punchy component.

Along with the functional flavours, contrasting textures and wealthy colours, fish provides us with nourishing dietary resources of protein, calcium, iodine, selenium and vitamin D.

Baked salmon garnished with asparagus and tomatoes with herbs. (34777005)
Baked salmon garnished with asparagus and tomatoes with herbs. (34777005)

Fish, and particularly oily fish, is also a primary supplier of omega-3. In modern years, this family of fat has been placed on a pedestal, with exploration showing that sufficient intakes can cut down the risk of heart disease, increase swelling, preserve memory and avert melancholy.

We are for that reason encouraged to eat two parts of fish for each week, such as 1 of an oily selection, these kinds of as mackerel, kippers, sardines, salmon, trout, sprats, herring, whitebait and pilchards.

Tinned fish can also deliver omega-3, but just take a peek at the label 1st. An grownup-dimension part is either 140g of clean fish (approximately the dimension of the palm of your hand) or 1 small can.

The varied selection of fresh fish available from Potter Street Fishmongers in Eat 17 (32212247)
The diverse range of clean fish available from Potter Avenue Fishmongers in Try to eat 17 (32212247)

Shark, swordfish and marlin can consist of concentrated resources of mercury and, consequently, ought to be avoided by females who are pregnant or organizing a infant, and by all kids underneath 16. All other older people, such as breastfeeding females, ought to restrict these distinct species to a most of 1 part for each week.

If fish is off your menu, option omega-3 wealthy foods include things like nuts and seeds, rapeseed and linseed oil, soya goods, environmentally friendly leafy veggies and omega-3 enriched eggs, breads, yoghurts and spreads.

Irrespective of the prosperity of advantages this natural food items source provides, producing reasonable and environmentally-welcoming possibilities is crucial for the fate of our oceans. Presently, global fish manufacturing is nearing its sustainable restrict and exploitation has elevated threefold because the 1970s. Below are some straightforward guidelines to assist avert inventory depletion and apparent customer conscience…

  • Minimize again if your home consumes extra than the recommended weekly total and as an alternative up your plant-centered protein sport with extra beans, pulses, nuts, seeds and tofu.
  • A good deal extra fish in the sea! You can find a total ocean to love, so assist give shares a probability to replenish by mixing up your weekly purchasing listing and rotating amongst a large selection of seasonal alternatives.
  • Use fewer regular alternatives for illustration, by switching cod and haddock for coley and hake, making use of mackerel relatively than tuna and opting for United kingdom rope-developed mussels in excess of prawns.
  • Stocks of smaller sized, non-predatory fish (these kinds of as sardines and anchovies) swim reduced down the food items chain and typically replenish quicker than larger, predatory species.
  • Guidance ethical fishing tactics by on the lookout out for and obtaining goods with MSC (Maritime Stewardship Council), RSPCA and ASC certified labels.
  • Wherever possible, decide on organically-farmed seafood as this tends to allow fish extra motion place and utilizes responsibly-sourced feed.
  • Verify out the Maritime Conservation Modern society Fantastic Fish Guideline or app for an up-to-day position process on the sustainability of extra than 150 distinct species of fish all in excess of the globe – go for environmentally friendly, restrict amber and prevent crimson.
  • Maintain knowledgeable about the problems going through our seas by frequently viewing the Maritime Stewardship Council web page.
  • Acquire British goods to assist cut down the food items miles from water to plate.
  • When taking in fish out, enquire about which menu alternatives have been sourced closest to your dining place.
  • Get chatting with area fishmongers to maintain up to day on seasonal possibilities, fish sourcing insurance policies, vacation miles and cooking guidelines (F.E. Tucker and Sons cell fish van, Potter Avenue Fishmongers and grocery store fish counters).
  • Prevent binning any edible fish by retaining on best of use-by dates, freezing alternatives right before they go off, obtaining and cooking only what you demand and incorporating modern leftovers into tomorrow’s meals.
  • Minimize again on plastic as reducing utilization on land aids to cut down the plastic floating in our waters. Say no, reuse or cut down.
  • When you are viewing the coast (or the River Stort!), established aside a small total of time for a cleanse-up. Look out for organised National Trust and MSC events.
  • A significant trigger of micro plastics sinking into our oceans is from car or truck tyre flakes. Anytime possible, walk, cycle or get community transportation.
  • Entail and educate kids so that they learn to respect the ocean from working day dot and tactfully unfold these optimistic messages to your family, friends and colleagues and on social media.

The F.E. Tucker and Sons mobile fish van visits Bishop’s Stortford every Thursday, Friday and Saturday (34776947)
The F.E. Tucker and Sons cell fish van visits Bishop’s Stortford every Thursday, Friday and Saturday (34776947)

Alex’s area treat: Tucker’s fish van in Bishop’s Stortford

F.E. Tucker & Sons is a third generation business that has been up and sailing because 1956. They individual the oldest cell fish units in East Anglia and have watched the traditional current market city streets of Bishop’s Stortford evolve in excess of the previous 42 years.

Trevor and his sons, Andrew and Daren, are passionate about providing outstanding-excellent seafood directly from the coast which is typically months fresher than grocery store alternatives.

They are centered in Fantastic Yarmouth and pleasure by themselves on ninety nine% of the fish they provide getting sourced straight from British waters. Not only this, but they can convey to you who caught the lobsters and dressed the crabs!

With the ocean as their workplace, this father-and-sons collaboration can assist tutorial you towards seasonal and sustainable alternatives every thirty day period of the calendar year. Plaice is a very good preference to plate up for your fish supper. It is functional and can be baked with a squeeze of lemon, delicately blended into a fish stew or stir fried together with pak choi.

Grab your self the catch of the working day on Thursdays, Fridays or Saturdays outside the house Host in Stortford (ditch the plastic wrap and take a Tupperware box).

Ingredients for Alex's flexible fish cakes (34776972)
Substances for Alex’s flexible fish cakes (34776972)

Alex’s recipe for flexible fish cakes

With inventory shortages, shelf wipe-outs and retail store cabinet dinners, now is a time for adaptable recipes that use a little to go a lengthy way.

(serves four)


  • 600g potatoes, peeled and slice into chunks
  • 3 tbsp chopped clean herbs, e.g. parsley, coriander, dill, basil
  • 2 x 120g cans sardines in olive oil, drained (or similar total of any tinned fish)
  • one small lemon, juiced and zested
  • one small crimson chilli, deseeded and chopped finely (or ½ tsp dried chilli flakes)
  • Plain flour
  • 2 tbsp rapeseed oil


  1. Provide a large pan of water to the boil. Include the potato chunks and cook for about fifteen-20 minutes until finally tender
  2. In the meantime, drain the sardines and mash them in a bowl
  3. Mix in the chopped herbs, lemon zest and juice, and finely chopped crimson chilli
  4. When the potatoes are cooked, drain them and mash until finally sleek
  5. Stir the sardine blend into the mash potato
  6. Divide the mixture into 8 even-sized balls (after cool enough to deal with)
  7. With flour-dusted hands, condition the balls into fish cakes and lightly flour the two sides
  8. Heat 1 tbsp of rapeseed oil in a large frying pan and cook 4 of the fish cakes for about 5 minutes on every facet
  9. Repeat with the remaining 4 fish cakes and serve together with salad or veggies

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