About Fish
According to the Food Standards Agency, 'we should be eating at least two portions of fish a week, including one of oily fish'.
Fish should be considered a super-food. Not only is it low in satuated fats, it provides a good source of essential vitamins like A, D and niacin, and essential minerals like selenium and iodine.
Oily fish which are high in Omega 3 fatty acids (good fats) can help balance the bad fats in our diet and assist in preventing heat disease and high cholesterol.
Shell fish are low in fat and can be a good source of selenium, zinc, iodine and copper.
Remember that if you want to make the healthiest choices, steam, bake or grill your fish. Frying in oil or batter can add more fat that you don't need. Leave the battered fish and chips as an occasional treat
Fish and Nutrition
The Food Standards Agency offers the following advice on storing and preparing fish and shellfish:
Once you get it back home, remember:
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put fish and shellfish in the fridge or freezer as soon as you get home
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make sure that all fish and shellfish are in covered containers but don’t put mussels, oysters or clams or any other live shellfish into airtight containers because they need to breathe
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don't store fish or shellfish in water
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discard mussels, oysters or clams or any other live shellfish if their shells crack or break, or if the shells are open and don’t close when you tap them. Live shellfish will 'clam up' if their shells are tapped
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wash your hands thoroughly before and after handling fish or shellfish
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don't allow raw fish or shellfish to come into contact with cooked or ready-to-eat food
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use separate cutting boards, knives, plates, etc. for preparing raw and cooked ready-to-eat food
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it’s best to thaw fish or shellfish in the fridge overnight, or if you need to thaw it more quickly, you could use a microwave. Use the ‘defrost’ setting and stop when the fish is icy but flexible
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if you’re marinating seafood, put it in the fridge and throw the marinade away after removing the raw fish or shellfish. If you want to use the marinade as a dip or sauce, set some aside before it touches the raw fish