Cod is very low in fat. It is also a rich source of iodine and some B vitamins are found in the flesh. There are oils, which are rich in vitamin A, vitamin D and polyunsaturated fatty acids. Cod is also a high source of protein.
Cod is used in most fish fingers. It is suited to poaching, frying, grilling and baking. It is available fresh or frozen in fillets and steaks. It is also available salted, smoked or dried.
Cod is easily frozen and is normally stored in the freezer. Fresh cod can be stored in the fridge but should be used within a few days.
Tuna has oil in the flesh, which is darker than in white fish. It is rich in polyunsaturated fatty acids and has more B vitamins than white fish. It is also a good source of vitamins A and D and a good source of protein and iodine.
Tuna is great in sandwiches, cold dishes, and casseroles, and salads. It can be used to make fish cakes.
Tuna comes in a tin so it lasts for months without going off. It can be stored in the larder but should be used before the sell-by-date.
Prawns have tough outer skeletons. The flesh is low in fat and has a high mineral content. It has vitamins similar to white fish and is rich in protein and amino acids.
Prawns can be stewed or grilled and are often used in salads. They are available fresh or frozen but they are normally bought cooked.
Prawns are usually stored in the freezer or in the fridge (but only in the fridge for a day or so).