How Much Fish Should I Serve Per Person?

Choose fish from a supplier that understands quality, sourcing and the importance of maintaining the cold chain.

Professionally flash-frozen fish can retain excellent flavour and texture, while proper storage helps protect that quality until you're ready to cook.

At The Fish & Food Co., we carefully select our Norwegian salmon and white fish for quality and consistency, giving you restaurant-quality fish to keep conveniently in your freezer.

Norwegian salmon portions are perfect for quick dinners, hake is an easy family favourite, while kingklip or sea bass are great when you want something a little more special. And sole gives you an elegant dinner with surprisingly little effort.

Professionally flash-frozen fish also means you can take out exactly what you need, when you need it.

Norwegian salmon is rich, satisfying and naturally high in protein and Omega-3 fatty acids. It's a great choice for everything from easy weeknight dinners to entertaining.

If you prefer white fish, the choice comes down to texture and flavour.

Hake is mild, soft and versatile — ideal for family meals.

Kingklip is firmer and more substantial when you want something a little more special.

Sea bass is delicate and elegant, while sole is light and refined.

Sole looks impressive on the plate, but it is actually one of the simplest fish to prepare.

With its delicate flavour and light texture, it doesn't need complicated ingredients. A little butter or olive oil, lemon, salt and black pepper is often enough.

Trying to decide which fish to cook? Read our guide to White Fish Explained: Which One Is Right for You?

How do you cook sole?

Brush lightly with olive oil or melted butter, season simply and bake at 200°C until the flesh is opaque and flakes easily.

Because sole is relatively delicate, keep an eye on it — you don't want to overcook it.

Serve with baby potatoes, green vegetables or a crisp salad for an easy dinner that still feels special.

Sea bass is delicate, flavourful and surprisingly easy to prepare.

One of our favourite ways to cook it is in the oven. Brush the fish lightly with olive oil, season with salt, pepper and a squeeze of lemon, then bake at 200°C until the fish is opaque and flakes easily with a fork.

The key is not to overcomplicate it. Good-quality sea bass has a delicate flavour that needs very little interference.

What should you serve with sea bass?

Keep it simple with roasted vegetables, baby potatoes, rice or a crisp salad. A little lemon and fresh herbs are often all you need to finish the dish.

Not sure which white fish to choose? Read our guide to white fish and which one is right for you.

Kingklip is one of South Africa's favourite premium white fish.

It has firm, succulent flesh and a mild flavour, making it easy to cook while still feeling a little more special than an everyday white fish.

Its firmer texture also makes kingklip incredibly versatile. Bake it with lemon and herbs, cook it on the braai or pan-fry it with a little butter and garlic.

It's a great choice for entertaining, weekend dinners or whenever you're looking for a substantial alternative to salmon.

Learn more about what makes kingklip different.

Hake deserves a place in every family freezer.

It has a mild flavour, soft flaky texture and is incredibly versatile — making it an easy choice for everything from quick weeknight dinners to meals for children.

Bake it with lemon and herbs, coat it in a crispy crumb, pan-fry it or use it for homemade fish tacos. Its gentle flavour also makes hake a great starting point for children or anyone who says they “don't really eat fish”.

The best white fish depends on what you're cooking.

Hake is mild, versatile and ideal for easy family meals. Kingklip has a firmer, meatier texture and is a great choice when you want something a little more special. Sea bass is delicate and works beautifully baked or pan-cooked, while sole is light, delicate and quick to prepare.

Which should you choose?

For everyday family meals: Hake

For a firmer, more substantial fish: Kingklip

For simple, elegant meals: Sea bass

For something light and delicate: Sole

Smoked salmon isn't just for breakfast bagels.

From quick weekday lunches to beautiful entertaining platters, it's one of those ingredients that can turn something very simple into something special — with almost no cooking required.

But what's the difference between cold-smoked and hot-smoked salmon, and when should you choose each one?

Here's our simple guide.

What is cold-smoked salmon?

Cold-smoked salmon has a delicate, silky texture and is usually served in thin slices or ribbons.

It's ready to eat once properly defrosted, making it one of the easiest options to keep on hand for breakfasts, lunches and entertaining.

Try it with:

scrambled eggs or omelettes;

bagels and cream cheese;

salads;

wraps;

pasta;

blinis; or

a beautiful sharing platter with lemon, capers and fresh herbs.

A whole cold-smoked salmon side is particularly useful when you're entertaining because it creates an impressive centrepiece without requiring any cooking.