Seafood Shopping, Storing and Preparing Information
From: The Diabetes Seafood Cookbook by Author Barbara Seelig-Brown
We all know that we should incorporate more fish into our diet. It is
low in fat, high in protein and contains valuable vitamins and minerals,
as well as omega-3 oils, which are polyunsaturated.
But many people shy away from cooking fish because they just don't know
how to buy, store or cook it.
Here are some fish tips from the American Diabetes Association's newest
book, The Diabetes Seafood Cookbook.
--> Shopping and Storage
Fish should smell sweet or smell like the ocean. Smelly fish is old and
not for you.
When you look at the fish counter, it should look appetizing and fresh.
The fish you see should be shiny, firm and if whole, the eyes should be
clear.
Buy your fish last and ask for it to be put on ice so that you don't
have to worry about food safety.
When you arrive home, put it away first. Store it either wrapped in
waxed paper, in a tightly sealed plastic container or on top of a bed
of ice placed in a colander in a bowl.
Use fresh fish within a day of purchasing.
Check with the fish manager as to when the fish was delivered to the
store. A good fish manager will tell you when it comes in and will
also tell you what the best value is on the day you are shopping.
--> Cooking and Testing for Doneness
A general rule of thumb for cooking fish is 10 minutes per inch of
thickness. A one-inch thick fillet should take at least 10 minutes
to cook.
Another way to check is to see if it flakes when pierced with a fork;
however, for some varieties, such as salmon and tuna, this would be
considered overcooked.
A meat thermometer is your best friend. To retain flavor, tuna and
swordfish should be cooked to an internal temperature of 125 degrees.
Fish steaks, fillets or whole fish should be cooked to an internal
temperature of 140 degrees.
White flesh fish should look opaque when cooked.
Clams, mussels and oysters are cooked until their shells open. Discard
any that do not open.
Shellfish like shrimp and lobster are cooked until pink and opaque.
