{"title":"Gurnard","description":"\u003ch2\u003eWhat it is\u003c\/h2\u003e\n\u003cp\u003eGurnard 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, \u003ca href=\"\/products\/gurnard\"\u003efilleted and pin-boned\u003c\/a\u003e 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.\u003c\/p\u003e\n\u003ch2\u003eWhy choose it\u003c\/h2\u003e\n\u003cp\u003eGurnard 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.\u003c\/p\u003e\n\u003ch2\u003eHow it tastes\u003c\/h2\u003e\n\u003cp\u003eFirm, 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.\u003c\/p\u003e\n\u003ch2\u003eHow to cook it\u003c\/h2\u003e\n\u003cp\u003ePan-fry fillets skin-side first for a \u003ca href=\"\/blogs\/journal\/pan-fry-fish-crisp-skin\"\u003ecrisp skin\u003c\/a\u003e, 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.\u003c\/p\u003e\n\u003ch2\u003eWhat goes with it\u003c\/h2\u003e\n\u003cp\u003eTomato, chorizo and saffron. Fennel, garlic and white wine. A rich fish soup base, or lemon and herbs for the pan.\u003c\/p\u003e\n\u003ch2\u003eHow long it takes\u003c\/h2\u003e\n\u003cp\u003eFillets 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.\u003c\/p\u003e\n\u003ch2\u003eNutrition\u003c\/h2\u003e\n\u003cp\u003eGurnard 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.\u003c\/p\u003e\n\u003ch2\u003eSustainability\u003c\/h2\u003e\n\u003cp\u003eAsk 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.\u003c\/p\u003e\n\u003ch2\u003eWhere to buy it\u003c\/h2\u003e\n\u003cp\u003eAt the counter at 18 Barnes High Street, cut to order, or delivered across south west London and shipped across the UK.\u003c\/p\u003e\n\u003cp\u003e---\u003c\/p\u003e\n\u003ch2\u003eCommon questions\u003c\/h2\u003e\n\u003ch3\u003eWhat does gurnard taste like?\u003c\/h3\u003e\n\u003cp\u003eGurnard 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.\u003c\/p\u003e\n\u003ch3\u003eWhy is gurnard suited to a stew?\u003c\/h3\u003e\n\u003cp\u003eIts 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.\u003c\/p\u003e\n\u003ch3\u003eCan I use gurnard bones for stock?\u003c\/h3\u003e\n\u003cp\u003eYes. The bony head and frame make a flavourful fish stock. Ask at the counter and we will keep the bones for you.\u003c\/p\u003e\n\u003ch3\u003eHow do I get crispy skin on gurnard?\u003c\/h3\u003e\n\u003cp\u003eDry 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.\u003c\/p\u003e\n\u003ch3\u003eCan I freeze gurnard?\u003c\/h3\u003e\n\u003cp\u003eYes. Wrap it tightly, freeze it quickly and defrost in the fridge overnight. Pat it dry before cooking.\u003c\/p\u003e\n\u003ch3\u003eIs gurnard high in protein?\u003c\/h3\u003e\n\u003cp\u003eYes. A typical fillet carries around 17 to 18 grams of protein and little fat, which makes it a lean, firm white fish.\u003c\/p\u003e","products":[{"product_id":"gurnard","title":"Gurnard","description":"\u003cp\u003eGurnard is a firm white fish with a large bony head and sweet, meaty flesh. The flakes are solid and hold together through cooking, which is why it earns its place in stews, soups and bouillabaisse, and the skin crisps well in the pan.\u003c\/p\u003e\u003cp\u003eAt the Barnes counter we sell it whole and cleaned, trimmed, or filleted and pin-boned by hand. The head and frame give a strong clear stock, so ask us to pack them with your fillets.\u003c\/p\u003e\u003cp\u003ePan-fry fillets skin-side first for two to three minutes, roast a whole fish at 190C or simmer chunks in a tomato and saffron base for eight to ten minutes. It carries chorizo, fennel and garlic without being overwhelmed.\u003c\/p\u003e","brand":"From The Sea","offers":[{"title":"Whole (cleaned)","offer_id":58313211969800,"sku":"FTS-GURNARD-1","price":10.0,"currency_code":"GBP","in_stock":true},{"title":"Trimmed","offer_id":58313212002568,"sku":"FTS-GURNARD-2","price":10.0,"currency_code":"GBP","in_stock":true},{"title":"Fillet","offer_id":58313212035336,"sku":"FTS-GURNARD-3","price":10.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1037\/2372\/9160\/files\/fts-placeholder-1x1_6dfbad2d-0f31-417f-b51d-e29046766956.png?v=1785180962"}],"url":"https:\/\/fromthesea.co.uk\/collections\/gurnard.oembed","provider":"From The Sea","version":"1.0","type":"link"}