Seafood Meal Ideas

SEAFOOD MENU

Health Benefits of Fish & Seafood • Seafood is a high-protein food that is low in calories, total fat and saturated fat. High in vitamins and minerals, seafood has been shown to have numerous health benefits. For example, recent studies have shown that eating seafood can decrease the risk of heart attack, stroke, obesity and hypertension. • Fish and seafood is a natural source of vitamin D which is essential for bone development. It is also good source of vitamin A (especially oily fish) which is needed for healthy vision and healthy skin. • Fish is a natural source of B-complex vitamins which are associated with the healthy development of the nervous system. • Fish and seafood is also a good source of minerals such as selenium, zinc, iodine and iron. Selenium is a potent antioxidant that protects against cell damage. Zinc is needed for cell growth and immune system health. Iodine helps maintain thyroid gland function, while iron is important in red blood cell production.

Tips for buying Fish & Seafood There are definite signs that help to distinguish if fish is fresh. Fresh fish should have a mild scent, moist flesh and appear freshly cut. Don't purchase fish that has a strong, fishy odour. Whole fish should have bright, bulging eyes and bright red or pink gills. Frozen fish should meet the fresh-smell test and have taut packaging with no evidence of ice or blood. Fresh fish is best used right away or you can store it for up to two days in the coldest part of the refrigerator. Fish will “keep” in its original wrapping, frozen at 0°C or lower, for up to 3 months.

Tips for cooking Fish & Seafood • It is very important not to overcook fish as it has a very delicate flesh. • It is always better to cook fish skin side down first as this protects the flesh from over cooking. • Never overcrowd the pan when cooking fish as it will break apart when trying to turn it. • Dry your fish with paper towel first so it is as dry as possible. • Combine a mixture of oil and butter when pan frying fish and seafood - butter will give a good flavour and oil will stop the butter from burning. • A nice tip is to gently press down on the fish with an egg lifter to prevent the fish from curling. • For a crisp finish, coat your fish in either flour or bread crumbs. • Fish must only be turned once when you cook it or it will over cook.

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