The Baltic Sea attracts tourists not only with its beautiful beaches and picturesque landscapes but also with its culinary richness. Above all, it’s fresh fish, pulled straight from the sea waves. That’s the theory. But how does it look in practice? Can you eat fresh fish on the Polish coast? Check which fish species are most frequently caught here, whether they are healthy, and where it’s best to buy them. Discover the true sea delicacies and enjoy the best flavors of the Baltic!
There’s no need to convince anyone that eating fish is worth it. They are not only tasty but also very healthy. This is because they contain many valuable nutrients such as protein, vitamins (A, D, E), minerals (iodine, selenium, zinc), and Omega-3 fatty acids. The latter are especially important for the proper functioning of the brain, cardiovascular system, and nervous system. In short – health on a plate!
Browsing the menus of seaside eateries, you will certainly come across many fish species. Which one to choose? Best is the one found in the Baltic waters. The most commonly caught are herring, flounder, and Baltic cod. Each of these fish features a unique taste and nutritional properties.
Besides these species, also pay attention to fish such as turbot, sprat, sole, and garfish. However, remember that not all will be available on your plate during the summer season. This results from protection periods – cod fishing is prohibited from May to the end of August, so during this time, choose flounder, herring, sprats, and the lesser-known garfish. Thanks to knowing the fishing seasons, you can enjoy the freshest delicacies pulled from the Baltic depths.
Unfortunately, reality looks a bit different, as Polish fryeries and restaurants are dominated by fish that have little to do with the Polish sea. These are mainly hake, pollock and halibut, imported from the Mediterranean Sea or the Pacific as deep-frozen products. The same goes for salmon, which in 95% of cases is Norwegian salmon, not Baltic. Does this mean you should avoid them? Not necessarily. Although these fish do not come from our waters, they can still be a valuable part of the diet if fresh, properly prepared, and sourced from certified places.
So, how to check if the chosen fish is of good quality? First, it must be fresh. You can assess the quality of fish in several ways. The easiest to analyze is the appearance. Check if the fish has shiny, elastic skin without discolorations and damage, as well as bright, clear, and bulging eyes. Also, pay attention to the flesh – it should be firm and elastic. A good idea is to gently press it with your finger – if it quickly returns to its original shape, the fish is suitable for consumption.
Another way is the smell test. Fresh fish smells like the sea, while one that starts to spoil has a sharp, unpleasant odor. Avoid fish with an intense ammonia smell – this may indicate advanced decomposition. And this means the fish poses a serious risk of food poisoning.
Eating some fish species can have negative health consequences. The worst is panga. It does not occur naturally – it is a fish farmed in artificial ponds in Vietnam. Fed antibiotics, bactericides, and growth hormones, it practically has no nutritional value. Moreover, it is burdened with a large amount of carcinogenic substances such as mercury, cadmium, and arsenic. This makes it not only unhealthy but even dangerous to human life.
Not only frozen and panga – seaside gastronomic points have many other sins. One of the biggest is a wide selection of fish. Contrary to appearances, this is not a positive feature. If a fryery prepares all the world's fish species, it means it probably does not do it well. It’s better to choose a place with a maximum of 3-4 fish species. Fish are often also prepared fried in deep, old oil. It is not only unpleasant in smell but also unhealthy and very caloric. It is also worth avoiding any breading and spices that on the one hand mask the effect of first freshness and on the other increase weight and thus the price. After all, none of us likes to overpay, right?
To enjoy the taste of fresh fish, it is best to buy it directly from fishermen or in small, trusted fish shops. In many seaside towns, food markets operate where you can buy fish straight from the trawler. Internet reviews can also be helpful – highly rated places usually specialize in fish delicacies and serve them according to the current fishing catch. Such establishments include the H12 restaurant at the Gwiazda Morza Hotel in Władysławowo. Known for its exceptional care for ingredient quality, it offers a wide selection of fresh fish and seafood, served with seasonal sides. This allows guests to savor the true taste of the Polish coast, knowing they support local, sustainable fishing. Besides the seasonal menu, there is also a regular menu, which includes, among others, a herring starter, baked salmon with vegetable pappardelle and chimichurri, and cod in a “fish & chips” version with a mix of seasonal salads. Thanks to this rich offer, guests can enjoy the true taste of the Polish coast regardless of their arrival date.
The first rule of successful shopping is simple: early risers get fresh fish. Fishermen usually return from catches in the early morning hours. If you want to buy fish straight from the trawler, it’s best to show up at the fishing harbor between 6:00 and 9:00 a.m. That’s when you have the best chance to get the freshest specimens which were swimming in the sea just a few hours before.
Also remember to look at the sky. Fish availability is strictly dependent on weather conditions. During storms or strong winds, the trawlers stay in port, which means fresh supply is unavailable. Checking the weather forecast is a small but smart step in planning a fish feast.
In summer, flounder, as well as garfish, sprats, and eels, are most commonly available in the Baltic. In winter, herring and Baltic salmon dominate, and turbot (scarp) can also be found in colder waters.
Since 2020, a total ban on cod fishing in our sea has been in place to protect its shrinking population. This means that almost every cod you find in a seaside restaurant is frozen fish, imported mostly from Atlantic fishing grounds. Although it can still be tasty, it is not fresh, local fish you are probably looking for.
Hungry for an adventure? Don’t wait any longer – book a table at the H12 Restaurant in Gwiazda Morza Resort and enjoy the exceptional flavors of fresh fish straight from the Polish sea!
