Small, bright-eyed fish with tight silver skin and a firm, springy body. Most arrive whole, with a few pieces already cut into thick sections, so dinner can start the moment the pack is opened.

• Firm, oily flesh — rich and savoury, and it holds its shape once it meets the heat.
• Simple to prepare — scale, gut and cook. No filleting required.
• Naturally rich — a good source of omega-3 fatty acids and protein.
• Two ways in one pack — whole fish for the grill, cut sections for the pan.

In the kitchen
Grill or pan-fry over a medium-high heat for three to four minutes a side, until the skin blisters and crisps. Dust in seasoned flour and shallow-fry, or lay them on a tray with lemon and herbs and roast until the flesh pulls easily from the bone.

Storage
Keep chilled and cook within two days, or freeze on the day it arrives and thaw overnight in the refrigerator.