White fish Recipe- Pouting

I found this fish in my local shop. I haven’t tried it before so I decided to buy and try as I normally do with most foods. Before I go straight into this white fish recipe, I would like to share a few facts with you about Pouting and why you should give it a go!!

Pouting is in the same family as cod. It is also known as Blegg, Bib, Scotch Haddock or simply pout.  

Pout is found around the UK and more common in the south west coast of the British isles. Pout is also a common sight in the Scandinavian waters, Mediterranean and along the north African coast. Pout is not a huge fish. It generally grows to about one foot.

This white fish Pouting or Pout, was ignored as a table food. Pouting, when caught by trawlers, usually end up in fish meal or bait for lobsters and crabs. Pouting are  normally used as ‘filler fish’  in fish pies and fish fingers.

Now it is taking centre stage in local supermarkets, selling them whole or fillet  as well as in  local fish mongers. They are cheaper than cod and sustainable.  

Let us give this white fish, pouting the royal treatment it deserves. Pouting is a good source of:

  • Vitamin B6
  • Vitamin B12
  • Potassium 
  • Phosphorus 
  • Manganese 
  • High content of selenium 
  • Omega 6 fatty acids 
  • Zinc 
  • Protein and low source of saturated fat. 

White Fish Recipe- Pouting 

                       Steam Pouting with ginger and spinach

White fish recipe pouting


  • 2 fillets of Pouting 
  • 1 bag of spinach 
  • 2 garlic cloves 
  • 1 tbsp of grated  ginger
  • Salt and Black pepper to taste. 
  • Fresh tomatoes for garnish.

Herb Sauce ingredients:

  • 10g of solid butter and  melted
  • few leaves of mint 4-7
  • handful of basil 
  • handful of parsley 
  • I small shallot 
  • Pinch of chilli flakes 
  • Juices from 1 orange. 
  • pinch of dry garlic 
  • Salt to taste

At this point blend everything together to get a smooth consistency. Set aside. 

Steaming the fish:

Rub the grated ginger and  finely chop the garlic to the fish. Add black pepper and salt and put on a plate for 2-5 minutes. 

Using a steamer, cover and steam the fish for 10-15 minutes.

When the fish is cooked wilt the spinach and toss  half of the  herb sauce through it. 

Now bring all the dish together, serve the fish on the bed of wilted spinach tossed through with the herb sauce. Add the remaining herb sauce to the fish and serve hot. 

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