If you’re fishing for new ideas for your meals, how about seafood? Seafood – consumed all over the world and loved by many. Do you know that seafood is high in protein, vitamins and minerals and low in fat too? It also provides health benefits, including heart-healthy omega-3 fatty acids. It’s good news for those on a diet as seafood averages less than 2% fat, even less than the leanest meat or chicken. Plus, you don’t have to trim off any fat. Grill, barbeque, bake, steam or poach them. That’ll keep those additional fats away!
Seafood can be divided into fish, molluscs and crustaceans. There is a wide variety of dishes and foods that you can cook with seafood.
Trying to eat less meat or looking for a meal that’s fast to cook and low in calories? Fish is healthy and easy to bake, fry or grill. However, some kinds of fish can pose some health risks. Large, predatory fish may be more prone to accumulating toxins like mercury. Fish like shark, marlin, king mackerel and swordfish are known to have dangerously high mercury content.
Serving a hearty meal of fish is easier than you think. Here are some ideas you can put together for a quick dinner:
- Steaming preserves the natural flavours in fish. Sprinkle salmon with some salt and pepper and then cook it on a steamer rack. Stir together yoghurt, dill, lemon zest and juice and a little water, salt and pepper and drizzle it over your salmon and steamed veggies of your choice.
- Mix 1 cup self-raising flour, 1 cup soda water and salt to make a batter. Dip fish fillets or bite-sized fish fillets and deep fry till golden brown. Serve it with fries for your classic fish and chips.
Molluscs have a varied range of body structures and usually have a shell. This seafood family includes clams, scallops, oysters, mussels and cockles. Octopus, squid and cuttlefish are also part of the family, although they are not protected by a hard shell. The versatile mollusc can be served as an appetizer or main course.
To clean clams or scallops from grit, soak the clams in salt water for 30 minutes. Repeat the process 2 – 3 times. Get rid of any floating clams as they are dead and not safe for consumption.
Here’s how you can use molluscs in your cooking:
- Heat a deep skillet or pan with olive oil. Add minced garlic, crushed pepper and stir till garlic is lightly browned. Add clams, water and simmer till the clams open. Add boiled spaghetti and chopped parsley, toss till the spaghetti absorbs all the juices. Serve immediately.
- Enhance the flavours of scallops with parmesan cheese. Just top each scallop that has been opened and cleaned. Add salted butter on each scallop, top it with parmesan cheese. Sprinkle freshly chopped parsley and bake.
Known as the insects of the sea, they have bodies that are encased in a shell or exoskeleton. Imagine lobster, crab and shrimp – the tastiest, most indulgent and one of the most high-end recipes. They are versatile, low in calories but high in protein. Served as a finger food, appetizer or as a main dish, they can be served cold in salads too.
- Mix your prawns which have been shelled and deveined with chilli flakes and garlic paste. Let it marinate for 5 minutes. Stir fry your prawns, add honey, water snow peas and salt. Once the sauce thickens, you can remove and serve over noodles or plain rice.
- Lobsters dress your simple salad with a touch of luxury. Just steam the lobster, remove the meat and serve it on your salad with a dressing made with mayo mixed with a little lemon juice.