how many portions of fish should you have per week?
2 portions per week (one of which should be oily)
give an example of freshwater fish
trout, salmon, carp
give an example of saltwater/sea fish
cod, haddock, plaice, sole, tuna, mackerel, herring
give an example of shellfish
crab, lobster, prawns, muscles, oysters
give an example of white fish
whiting, haddock, cod
give an example of oily fish
salmon, mackerel, herring
talk about protein in the nutritional value of fish
good for growth, repair, and energy
easy to digest HBV protein
talk about fat in the nutritional value of fish
- unsaturated fats
- white fish has no fat
- excellent source of omega 3 fatty acids (helps reduce cholesterol and increase brain activity)
if you are on a low fat diet what kinda of fish would you have
white fish
talk about carbohydrates in the nutritional value of fish
fish lacks carbohydrates and so should be served with foods rich I carbs such as potatoes or rice
talk about vitamins in the nutritional value of fish
- oily fish is a good source of A and D
- most fish contain B group vitamins (however some vitamin B is lost due to the heat
talk about minerals in the nutritional value of fish
- calcium (all fish ,especially canned fish, if bones are eaten)
- iodine and fluorine (found in selfish)
- magnesium an zinc (found in selfish)
in the terms of buying fish, what can you as a consumer do to ensure you are safe?
buy from a reputable fishmonger or supermarket
how can you check for freshness of fish
you should look for:
- bright, bulging eyes
- gills should be bright red
- skin should be moist and unbroken
- fresh, sea smell
in the terms of storing fish, what can you as a consumer do to ensure you are safe?
- fish should be eaten as soon as possible after purchase
- if frozen - freezer should be at -18 degrees celsius
- if fresh - fridge should be at 0-5 degrees celsius
- covered to prevent other foods smelling of fish
- should be kept on the bottom shelf and separate from ready-to-eat food
- use within 24 hours as it is a common carrier of food poisoning
in the terms of preparing fish, what can you as a consumer do to ensure you are safe?
- fish should be washed under cold water before preparation
- scales and fins removed
- most large fish are cut into portions before cooking, usually cutlets, steaks or fillets
why is fish cooked?
- to kill bacteria and make the food safe to eat (prevents food
poisoning) - to make the food more digestible
- improves texture, flavour, and taste
- improves colour and appearance
what is the composition of fish?
- similar to meat but less connective tissue
- short muscle fibres called myomers
these are held together by connective tissue called collagen - collagen changes gelatine during cooking
- as the fibres are short and the connective tissue is thin cooking time is quick
what does marinading do and what can you use?
marinating adds additional flavour before cooking and allows time for fish to shorten
examples; lemon juice, herbs, spices
what is pané?
cooking fish in breadcrumbs
what is involved in a pané?
seasoned flour, egg, breadcrumbs
what are the effects of heat on fish?
- bacteria gets destroyed
- protein coagulates
- connective tissue dissolves and fish breaks apart easily
- vitamin B is lost as its heat sensitive
- muscle proteins shrink and moisture is lost
- changes in colour fish changes from translucent to opaque
- the flavour develops
- connective tissue collagen to gelatine
how to tell if a fish is cooked
- fish will fake easily
- it will lose its translucent or raw appearance
- it will become opaque
- use tip of kine and peak inside
- internal temperature should be 63 degrees celsius
- press down on fillet and see if fish separates
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food spoilage, contamination, poisoning35
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food hygiene and safety practices24
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meat and poultry53
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fish23
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eggs52
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milk and dairy foods28
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cereals and rice28
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cakes35
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Pastry26
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bread15
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nutrition23
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factors effecting food choice35
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food provenance and food waste24
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alternative protein foods23
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cultures and cuisines27
