What's so great about seafood?

Matching seafood with other ingredients/foods

Some simple tips

Delicately flavoured seafood such as snapper and dory should be used with subtly flavoured ingredients such as lemon, lime or light sauces.

Stronger flavoured species such as mullet and tuna can be enhanced with more strongly flavoured ingredients such as onion, garlic or wine.

For molluscs, place them in a single layer in 1cm of liquid. Cover tightly and steam, shaking occasionally to allow shells room to open.

To poach, wrap the fish loosely (but securely) in non-stick or oiled kitchen foil with your choice of fresh herbs and seasonings. Cook gently in water, fish stock, wine or a combination of these.

Did you know…?

Cooking seafood with various herbs may also be beneficial to health. For example, adding garlic to seafood can significantly lower cholesterol and triglyceride levels (Triglycerides are another type of fat found in the blood linked with heart health).

Herbs also act as anti-oxidants too, helping to preserve the fatty acid content of seafood.

Remember…how you cook your seafood will affect the nutritional content of the final dish.

The best ways to cook seafood and maintain its health benefits by minimising omega-3 fat losses are steaming, microwaving, grilling or baking. It appears pan-frying and deep-frying seafood may destroy some omega-3 fats. Frying also results in oil being absorbed into the final food, increasing the energy and fat content. If cooking with oils, choose a small amount of olive or canola oil (monounsaturated/good oils).

The energy and fat content can change dramatically if you coat seafood in flour, dip it in batter and then deep-fry it. Choose deep-fried seafood as an occasional treat only!

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