Oily fish like salmon, herring and mackerel are packed with the essential protein, omega-3 acids and vitamin D that your body really needs to support the quality of your training.

A study found those who ate one or more servings of fish per week had a 15% lower risk of heart disease, so all good news right? Instead of heading to your local fishmonger, grab your rod, get some fresh air and catch some fish for dinner tonight. Here is our beginners guide to preparing your very own catch.


Here’s how you do it:

Step 1: Most whole fish are both gutted and scaled before selling, to keep them fresh but if you’ve caught one fresh be sure to make a cut through its guts, pull out the entrails and remove all scales before filleting.

Step 2: Start by filing your knife until the blade is dangerously sharp. You will need a specialist knife that’s both thin and flexible. We recommend the Baracuta-Edge Quik-Change Fillet Knife.

Step 3: Place your fish on the chopping board so the head faces away from your dominant hand. Make a to-the-bone incision behind the head, just behind the gills and make a similar cut all the way across the breadth of the tail.

Step 4: Hold the fish firmly against the board with one hand and make an incision starting at the upper edge of the tail, running along its top fins in the direction of the head. Make small incisions – keep as close to the fish’s skeleton as you can.

Step 5: The fillet will now pull gently off the bone, leaving you with a delicious slab of lean protein to enjoy. Now flip your scaly friend and repeat the process on the other side.

Step 6: Remember to keep a bowl of ice water handy in which to rest the fillets, maximizing their freshness. Season with lemon, garlic and lemongrass, wrap in tin foil and bake for 10-15 mins to enjoy the best quality protein a man can get.


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