On Anzac week he recalled the moments when he had come off his watch on the wheel while sailing towards France.
"The RAF were flying above us, there was the hum of the planes and the Airborne boys were going overhead. I always remember how the two propellers on the stern were stirring the water up and creating phosphorescence.
"It's locked in up there," he said, pointing to his head.
Fred was a boy of 17 when he joined the local home guard, which meant he was "allowed to go to the pubs when you were 17 instead of 18".
His brothers Ken and Don were also in the navy — men who have since "crossed the bar" — and his late wife Nellie.
Fred says Anzac Day was an important memorial day.
"I get a little bit emotional about it because it brings the memories back. I really don't look forward to it but I feel I have to take part, as a memorial. Whenever I've been fit enough, I've gone [to parades].
"On Saturday I'll probably be watching TV to see what's going on in the rest of the country."
Fred is a member of the Normandy Veterans' Association and attended an annual Christmas luncheon at Otumoetai last year, an even more important event for him now that Covid-19 has prevented any Anzac parades or gatherings organised by the RSA.