1. Fish and Seafood

2. Nutrients in Fish and Shellfish Great source of protein; High in Omega-3 Fatty Acids Mineral: iron, zinc, copper, Iodine (in salt water fish) Low in Saturated Fat (except squid and shrimp) Watch mercury in in fish: absorbed in plankton – usually in large fish 5-6 oz of fish is a serving

3. Types of Fish Saltwater vs freshwater Fish have fins/center spine or bones

4. Types of Fish Low – Fat Fish Less than 5gm per 3-5 oz White fish Mild taste Delicate Bass Cod Perch Halibut Carp pollock Fatty Fish Over 5 gms per 3-5 oz Dark color Firm Strong flavor Salmon Tuna Trout Herring Mackerel

5. Types of Shellfish: mild, sweet flavor; some fresh, but mostly saltwater Crustaceans Long-body covered Flexible, jointed shell Crabs Lobster Crayfish Shrimp Prawns Scampi Mollusks Soft body covered by a rigid hard shell Clams Mussels Oysters Scallops Squid

7. Buying and Storing Fish and Shellfish Stored in a cold environment Keep fresh items separate Avoid a strong smell or ammonia odor; should smell like seaweed or cucumbers For fish skin should be shiny; clear eyes; gills pink or red Clams, oysters, mussels: shells tightly closed; moist and intact; no cracks or chips Already shucked- milky and light gray (mussels)

8. Scallops: sold without shells, fresh sea smell Lobster and Crab: Lobster: dark bluish-green until cooked, turn bright red. Tail should turn under when picked up. Crabs should have legs moving when you picked it up. Raw Shrimp: sold in different sizes, color, with or without shell. Make sure food is firm Convenience forms

11. Methods of Cooking Short fibers in fish help it cook fast/ use low heat to avoid overcooking it. Both moist and dry heat 10 minute rule: cook 10 minutes for every inch of thickness: so each if fish is 1 inch thick = 5 minutes on each side Broiling Grilling Baking Poaching Steaming Frying Braising Deep fry

12. https://www.youtube.com/watch?v=R 1ZCPGIqm4A