A beloved British flatfish with thin, delicate flesh and a mild sweet flavour. Recognisable by the orange spots on its dark brown skin. Best pan-fried, grilled, or baked — its gentle flavour pairs with butter, capers, and herbs. A traditional favourite that's making a comeback on modern menus.

Why Chefs Love It

The orange-spotted skin is distinctive and attractive on the plate
Delicate flavour that works as a lighter alternative to cod or haddock
Available whole and as fillets in multiple size grades
Competitive price point makes it a strong value option for set menus

Health & Nutrition

16g

protein per 100g

calories per 100g

fat per 100g

Very low in fat and calories
Good source of vitamin B12 and selenium
Contains iodine for thyroid function
Gentle on the stomach — easy to digest