TIPS AND NUTRITIONAL VALUE
Some Tips on Seafood Cooking
* Rubbing lemon on your fingers before handling fish
will prevent odors from lingering on them.
* Include a slice of lemon with the water when boiling
or poaching. Not only does this help prevent the fish from
falling apart, it enhances the flavor.
* Try to use as much of the fish as possible. You can
flake the cooked fish from the skin and bones and use it in
recipes that call for flaked or canned fish.
* When baking or broiling, line the pan with foil.
This makes cleanup easier.
* Avoid overheating smoked fish. Remember that it is
already cooked. Overheating can make it dry and tough.
* When storing fish in a refrigerator, always cover it
tightly.
* Be sure to keep stored fish frozen until you use it.
* Use kitchen scissors when trimming crusts from
bread.
* Avoid leaving thawing fish in cold water too long.
This can ruin its flavor.
* Be sure to cook fish at the recommended temperatures
for the proper length of time, as called for in the recipe.
Failure to do so can destroy its taste.
The Nutritional Value of Fish
Salt-water fish are a superior source of nutrients,
which are vital to growth and good health. Fish yield high
amounts of proteins, vitamins, minerals and polyunsaturated
fats.
Protein is basic to the diet. It can be broken down
into amino acids which are essential for the growth and
repair of body tissue. Whereas some proteins are
incomplete and must be supplemented with other protein
foods, fish proteins are complete. containing all the
amino acids required by the body. A four-ounce serving can
contain from thirty to fifty percent of the body's daily
requirement of protein.
Fish are also a valuable source of vitamins, which are
necessary for the body's functions. Fish liver oil is an
exceptional source of vitamins A and D. Vitamin A is
necessary for healthy skin and development of bones.
Vitamin D plays an important part in the body's use of
calcium, a mineral vital for sound teeth and bones. Fat
fish in particular are a prime source of vitamin D. All
fish contain several of the B complex vitamins necessary
for many of the body's processes, especially digestion and
the nervous system. Lack of the proper amount of vitamins
can lead to vitamin deficiency diseases.
Just as fish is a source of proteins and vitamins, it
is a top source of minerals too. The body depends on
minerals for such diverse functions as growth and repair,
the maintenance of digestive juices, and the composition of
fluids in and around cells. Some of the minerals supplied
by salt-water fish are phosphorous, copper, iron, calcium
and iodine. Phosphorous and calcium aid in the development
of bones and teeth. Iron and copper are vital to the
hemoglobin content in blood, helping to prevent nutritional
anemia. Iodine is necessary for the proper functioning of
the thyroid gland.
In addition to proteins, vitamins, and minerals, fish
oils contain polyunsaturated fats. These are essential for
healthy skin, and the normal operation of the liver and
kidneys. They also can reduce the cholesterol level in
blood, decreasing the chances of heart disease.
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