Walking up to a fish counter when you’re new to seafood can feel a little overwhelming. There’s so much on offer, and if you don’t know your hake from your halibut, it’s easy to just grab a bag of frozen salmon fillets and call it a day. (Not that there’s anything wrong with frozen salmon. We love frozen salmon.)

But there’s a whole ocean of flavour waiting for you — and we’re going to make it really easy to navigate. Here’s a friendly, no-fluff guide to the best fish for beginners, plus some quick notes on sustainability so you can feel good about what’s on your plate.

1. Salmon — The Crowd-Pleaser

We start here because almost everyone likes salmon, even people who claim not to like fish. It’s rich, slightly buttery, and forgiving to cook — hard to mess up, even if you’re new to the kitchen. Pan-fry it, bake it, poach it, throw it on a BBQ. It works with almost any flavour profile: Asian-style teriyaki glaze, Mediterranean lemon and herbs, or just a bit of salt and pepper.

Sustainability note: Look for MSC-certified wild-caught salmon, or responsibly farmed Atlantic salmon. Farmed quality varies hugely by producer, so the certification label matters.

2. Cod — The Classic

Mild, white, flaky, and utterly versatile. Cod is the fish that gave us fish and chips, but it’s capable of so much more. It takes on flavour beautifully — try it baked with a herby breadcrumb crust, or in a tomato and olive stew. It’s also widely available and usually affordable, making it a great everyday option.

Sustainability note: Cod populations have recovered significantly in some regions but are still under pressure in others. Look for MSC-certified Pacific cod or North East Arctic cod. Avoid Atlantic cod from certain regions.

3. Mackerel — The Budget Superstar

If salmon is the glamorous headline act, mackerel is the underrated support act that absolutely steals the show. It’s oily, flavourful, and one of the most omega-3-rich fish you can eat — and it’s usually among the cheapest at the fishmonger. It’s particularly wonderful smoked (smoked mackerel pâté on toast: one of life’s simple pleasures), pan-fried with a squeeze of lemon, or grilled whole.

Sustainability note: Atlantic mackerel is generally considered one of the most sustainable fish choices available. The Marine Conservation Society (MCS) rates it well.

4. Prawns/Shrimp — The Weeknight Hero

Prawns cook in minutes — literally 2-3 minutes in a hot pan — which makes them an absolute lifesaver on busy weeknights. They’re incredibly versatile: stir-fries, pasta, tacos, curries, salads. They absorb whatever flavours you throw at them and they’re satisfying without being heavy.

Sustainability note: This one requires a bit of attention. Some prawn farming practices have significant environmental issues (deforestation of mangroves, water pollution). Look for ASC-certified farmed prawns or MSC-certified wild-caught options. The Seafood Watch app is brilliant for checking specific products.

5. Sardines — The Underdog You Need to Try

We know, we know — sardines have an image problem. But hear us out. Fresh sardines grilled over charcoal with a squeeze of lemon and a glass of something cold is one of the great eating experiences. Even canned sardines on toast with a little mustard and hot sauce is genuinely delicious and takes about three minutes to make. They’re also nutritional powerhouses: high in omega-3s, calcium (from the bones), vitamin D, and B12.

Sustainability note: Sardines are among the most sustainable fish you can eat — they’re small, reproduce quickly, and are low on the food chain. One of the best choices you can make.

6. Mussels — The Secret Weapon

Mussels might just be the most sustainable and affordable protein source available to pescetarians. They require no feed and actually filter and clean the water they grow in. A big pot of moules marinière — mussels steamed in white wine, garlic, and herbs — takes about 15 minutes and feels incredibly fancy. The catch? You do need to clean them first. Not hard, just a brief scrub and de-beard. Worth every second.

Sustainability note: Farmed mussels are consistently rated as one of the most sustainable seafood choices in the world. Eat freely and without guilt.

A Quick Sustainability Cheat Sheet

You don’t need to memorise everything at once. Just keep these simple tools handy:

• MSC (Marine Stewardship Council) label — look for the blue fish tick on packaging
• ASC (Aquaculture Stewardship Council) label — for responsibly farmed seafood
• Seafood Watch app by Monterey Bay Aquarium — free, easy to use, and gives you real-time ratings
• Vary your choices — eating a wide range of species reduces pressure on any single population

The world of seafood is endlessly interesting and endlessly delicious. Start with the fish above, get comfortable, and then let your curiosity lead you somewhere new. Bream, sea bass, octopus, clams, scallops, oysters — there’s always another adventure waiting at the fish counter.

The ocean’s got you covered. Go explore.