Gurnard

What it is

Gurnard is a firm white fish with a distinctive bony head and sweet, meaty flesh, long overlooked and worth knowing. We prepare it to order at the counter, filleted and pin-boned for the pan or whole for roasting, and we will keep the head and frame for stock. Priced by weight, filleted, skinned and pin-boned by hand at no charge.

Why choose it

Gurnard is the underused fish that rewards a cook who knows it. Its flesh is firm and holds together in a stew, a soup or a bouillabaisse where a soft fish would break up, and the bony frame makes a fine stock. It takes robust Mediterranean flavours and holds a crisp skin in the pan.

How it tastes

Firm, sweet and meaty, with a texture that holds together well and a clean flavour often compared to red mullet. The flesh stays in solid flakes, which is why it suits stews and soups, and the skin crisps nicely in the pan. It carries strong flavours without being overwhelmed.

How to cook it

Pan-fry fillets skin-side first for a crisp skin, roast a whole fish at 190C, or simmer chunks in a stew, soup or bouillabaisse. Use the head and bones for stock. The firm flesh holds up to longer cooking than most white fish.

What goes with it

Tomato, chorizo and saffron. Fennel, garlic and white wine. A rich fish soup base, or lemon and herbs for the pan.

How long it takes

Fillets pan-fry in 2 to 3 minutes a side, a whole fish roasts in 15 to 20 minutes, and chunks need 8 to 10 minutes in a simmering stew. Times vary with thickness.

Nutrition

Gurnard is high in protein and lean, with little fat. A typical fillet carries around 17 to 18 grams of protein. It is a good source of B vitamins and a firm, satisfying white fish, low in omega 3 compared with oily fish.

Sustainability

Ask at the counter for the day's sourcing. Gurnard is often a responsibly sourced choice, and we can advise on the day and suggest an alternative like red mullet or another firm white fish if you want one.

Where to buy it

At the counter at 18 Barnes High Street, cut to order, or delivered across south west London and shipped across the UK.

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Common questions

What does gurnard taste like?

Gurnard has firm, sweet, meaty flesh with a clean flavour, often compared to red mullet. It holds its shape well, which is why it suits stews and soups.

Why is gurnard suited to a stew?

Its firm flesh holds together in a simmering sauce where a soft fish would break up, and the bony frame makes a good stock. It suits bouillabaisse and fish soups.

Can I use gurnard bones for stock?

Yes. The bony head and frame make a flavourful fish stock. Ask at the counter and we will keep the bones for you.

How do I get crispy skin on gurnard?

Dry the skin, season it and cook it skin-side down in a hot pan without moving it until it crisps. The firm flesh holds together well.

Can I freeze gurnard?

Yes. Wrap it tightly, freeze it quickly and defrost in the fridge overnight. Pat it dry before cooking.

Is gurnard high in protein?

Yes. A typical fillet carries around 17 to 18 grams of protein and little fat, which makes it a lean, firm white fish.