1. Cooking for One or Two Cooking for One or Two Cooking for One or Two Programme Session 1: Fabulous Fish & Sensational Seafood

2. Seafood and nutrition Cooking for One or Two Programme How much do we need? We should be consuming two serves of protein foods per day and aim to include at least two serves of fish in our diet each week. (British Broadcasting Corporation, 2014)

3. Seafood and nutrition Cooking for One or Two Programme So how much is 1 serve of seafood? Perfect Portion sizes, 2013

4. The benefits of Seafood Cooking for One or Two Programme Good source of protein, vitamins and minerals Low in fat Best source of omega 3 - lowers risk of dementia & heart disease - reduce the symptoms of rheumatoid arthritis (British Broadcasting Corporation, 2014)

5. Where to purchase seafood and the different types available? Where to purchase seafood and the different types available? Cooking for One or Two Programme Supermarket Fish Co-ops Markets Local fish store Salmon Mussels Prawns (British Broadcasting Corporation, 2014)

6. How to save money! Cooking for One or Two Programme Buy fish that’s in season!! Purchase pre-packaged varieties e.g. canned salmon and tuna Ask your local fishmonger for recommendations

7. What to look for when purchasing seafood Cooking for One or Two Programme Freshness: Longer shelf life and less risk of food poisoning. The fish should have: A pleasant fresh sea smell. Clear and bright eyes that bulge slightly Bright pink-red gills Firm flesh that bounces back when touched Bright and shiny skin or scales

8. Today’s recipes Cooking for One or Two Programme Whole fish and sweet potato chips Salmon and sweet potato patties with a green salad Pavlova smash

9. Today’s recipes Cooking for One or Two Programme Salmon and sweet potato patties with a green salad

10. Today’s recipes Cooking for One or Two Programme Whole fish and sweet potato chips

11. Today’s recipes Cooking for One or Two Programme Green salad

12. Today’s recipes Cooking for One or Two Programme Pavlova smash

13. References British Broadcasting Corporation, 2014. Food ingredients. Photograph, viewed September 1 2014 www.bbc.co.uk/food/recipes/seafood_pasta_with_73534 Team internally fit, 2013. Perfect Portion sizes, photograph, viewed August 5 www.teaminternallyfit.com/nutrition/healthy-eating-tips- nutrition/perfect-portion-sizes/ British Broadcasting Corporation, 2014. Food ingredients. Photograph, viewed September 1 2014 (BBC) www.bbc.co.uk/food/prawn British Broadcasting Corporation, 2014. Food ingredients. Photograph, viewed September 1 2014 www.bbc.co.uk/food/recipes/seabassfilletwithros_72151 Cooking for One or Two Programme