East Neuk Seafood Celebration

WHY CHOOSE SEAFOOD?

Seafood is an extremely versatile food - easy to prepare and cook. Seafood is an excellent source of nutrients and is high in protein, rich in vitamins and minerals and low in saturated fat and carbohydrates. Experts at the British Nutrition Foundation say we should be eating at least two portions of fish every week, at least one of which should be oil-rich.

Seafood is classified into three main groups : white fish (where the oil is concentrated in the liver), oil-rich fish (where the oil is dispersed throughout the flesh) and shellfish. Your fishmonger will stock a wide selection of each of the three groups of seafood. Ask your fishmongers for assistance in selecting and preparing seafood for your particular requirements and for cooking tips - they will be pleased to help. Most fishmongers will clean, bone and fillet fish for you.

To ensure that fish is fresh, check that the eyes are clear and bright and not sunken. To enjoy seafood at its best, make sure it's really fresh. The skin should look shiny and moist, flesh should be firm and the fish should have a seafresh smell. When buying white fish fillets look for neat, trim fillets and a white translucent colour. Smoked fish should have a fresh smoky aroma and glossy appearance.

Frozen fish should be frozen hard with no sign of partial thawing, and the packaging should not be damaged. When buying shellfish the shells should be undamaged and closed tightly without cracks. Crab and lobster should have all their limbs.

With a little knowledge, it is easy to produce a wide variety of nutritious and economical seafood dishes in next to no time. For more information on storing and cooking seafood, contact the Sea Fish Industry Authority (Seafish) consumer communications section on 0131 558 3331 or visit the Seafish website www.seafish.co.uk .

For more tips on healthy eating, visit www.healthylivingscotland.gov.uk or phone 0845 78 88 78.