Fish and Shellfish

'Don’t count your calories when you eat fish'. This is a fairly accurate statement as fish is naturally low in calories and fats. Some fish are excellent sources of fatty acids. 

But beware of the cholesterol levels in squid, lobster, and shrimp as these are higher as compared to other fish such as salmon or trout, which can be safely included in your diet once or twice a week.

Purchasing tips:

• Buy the whole fish: The best quality fish should be purchased whole, and in the case of shellfish, should preferably be purchased live, in quantities which are consumed within a day.
• Buy properly stored fish: Like poultry and meat, fish should be bought only from places where there are the proper storage and freezing facilities. Fish needs to be kept well-chilled till just before use. It is best stored in chipped ice.

Preparation tips: 

• Thaw slowly and gently: Fish and shellfish should be thawed gently as rapid thawing can cause a loss of moisture, which not only detracts from the flavor but also reduces the nutritional value of the fish.
• Don't prepare too much in advance: Any advance preparation of fish such as cutting or filleting should be done as near to the time of cooking as is reasonably possible.
• Cut for fillet: To make fillets, cut diagonally to create a larger surface area.
• Make it attractive: If eating shellfish, lay it on a bed of vegetables, grains or pasta to make it look more attractive.