Fish & Shellfish
Health Benefits
Fish and shellfish are high in Omega-3 fatty acids, which support good heart and brain health. They are also rich in lean protein, as well as several vitamins and minerals. Fish is also generally lower in saturated fat than other animal-based protein sources, making it a healthy choice to support cardiovascular function.
Cooking Methods
Fish:
- Try baking in a pan in the oven at 375-425 degrees F. Let bake for 10-15 minutes, until the fish is firm and flaky.
- Alternatively, try pan-searing in hot oil for 3-5 minutes per side until golden and cooked through.
Shellfish:
- Shrimp & Scallops: Try pan-searing over medium heat until firm and opaque.
- Crab & lobster: Boil whole crab & lobster pieces for 8-15 minutes – the larger the piece, the longer the boil.
Seasonings
Try…
- Classic seafood: lemon & garlic, fresh herbs, Old Bay seasoning
- Southern style: Cajun/creole blends (try adding paprika, garlic and onion powder, old bay)
- Asian-inspired: soy sauce & sesame oil, ginger, green onions
Storage & Preservation
Store fresh fish in its original container and use within 1-2 days. Frozen fish can be kept longer, about 2-3 months, but should be used within a few days once thawed.
Store shellfish in its original container, or store in the fridge on a bed of ice in a bowl, loosely covered. Use it within 1-2 days or freeze for up to 5 months.
Cooked fish and shellfish should be stored in the fridge and consumed within 3-4 days.
