Sardines are the best-value fish in the sea and the one most cooks overlook. These are landed fresh, kept whole and packed on ice with their silver skin intact - exactly how you want them, because the skin and the layer of fat beneath it are where all the flavour lives.

Why you will love it

• Bright, mirror-like skin and clear eyes - unmistakable signs of freshness
• Rich, oily flesh that stays moist under high heat
• One of the highest omega-3 sources of any fish
• Gutted and ready, with no scaling needed
• Inexpensive enough to cook for a crowd

How to cook

Grill: three minutes a side over high heat, finished with lemon. Pan-fry: dusted in flour and fried in olive oil for four minutes. Bake: 200C for fifteen minutes with tomatoes and oregano.

Storage and handling

Cook within two days for the best results, or freeze for up to three months. Sardines are at their peak simply grilled and eaten with your fingers.