Notothenia is the collective name of several marine species from the Nototheniaceae family, the most common of which is the Marbled Notothenia (Notothenia rossii). In natural conditions lives in exceptionally clean Antarctic and subantarctic watersstaying at a depth of 300-350 meters. It grows to about 50 centimeters in length, and its body has a streamlined, spindle-shaped shape and is covered with small, light scales. The meat is white, compact and delicate, and there are few bones, which means that after baking or boiling, the skeleton comes off almost completely. The taste remains subtle and neutral, devoid of the characteristic, strong aroma of sea fish, resulting in nototenia suitable for both traditional and modern dishes.
In Poland, nototenia can be found mainly in the form of frozen fillets or carcasses, sometimes also smoked. Although it is not part of the regular offer of most supermarkets, it regularly appears in fish shops and online. Prices usually vary from PLN 30 to PLN 40 per kilogramwhich places it in the mid-price range of fish. When purchasing, it is worth checking the information on the label, especially the glaze level, i.e. the percentage of the ice coating, and the country of packaging, based on which the length of transport can be deduced. These details are important not only from the point of view of taste, but also quality product freshness.
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In terms of nutritional value, nototenia is as good as popular species such as cod or pollock. There is 100 grams of meat on average 18-20 grams of easily digestible protein and about 3 grams of fata significant part of which are omega-3 acids (EPA and DHA) with documented effects supporting the heart, circulatory system and concentration. Fish is also a good source of vitamin D – one serving covers about 30-40% of the daily requirement – and vitamin D, which supports metabolism and the functioning of the nervous system. The minerals it contains, such as selenium, iodine and magnesium, regulate cholesterol levels and support immunity. Low caloric value (approx. 110 kcal per 100 g) and negligible cholesterol content make nototenia great works well in easily digestible and low-sodium diets.
In the kitchen, nototenia works well in many classic dishes. Its meat is compact and delicate, so it tolerates frying, baking or steaming well. Just defrost the carcass in the refrigerator, dry it thoroughly and sprinkle it lightly with salt and pepper. The fish does not need long processing – in a pan, a few minutes on each side is enough, and in the oven for about 15-20 minutes at 190°C. It is ideal for coating in flour or breadcrumbs, you can also prepare it “Greek style” with stewed vegetables and tomato paste. It works well in casseroles with potatoes, onion and light béchamel sauce, and also as an ingredient of fish soup or fish in jelly, served cold.
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After cooking or baking, the meat grinds easily, making it perfect for fish cutlets or meatballs for children. Just combine them with egg, breadcrumbs and dill, and then fry or steam them. Another popular method is to prepare a sandwich spread with the addition of dill and a bit of mayonnaise. In a more expressive version you can add: dried tomatoes, capers or natural yogurt.
In southern countries such as Italy, Spain or Greece, nototenia is baked in foil with olive oil, lemon and fresh herbs, most often thyme or oregano. In Asian cuisine, especially in Japan and South Korea, it is paired with ginger, garlic and soy sauce, often served with jasmine rice or stir-fry vegetables. It also tastes good in light stews with root vegetables or in risotto with saffron and white wine.
