We know seafood can feel complicated to deal with, but we also know it’s a very easy protein to handle, quick to cook and delicious, it’s versatile and the healthiest protein you can get! Having seafood on the table regularly each week will ensure you’re giving you and your loved ones the boost they need.
But have you ever wondered how healthy it is? Or how to store seafood properly once you’ve got it home? We’ve pulled together the most asked questions to help you be fully informed. Still got questions? Send them through to us here and we’ll add it to the list.
There are three main species of prawns, they are:
1) the Tiger prawn, deeper red in colour with a unique “tiger” stripe, these have a medium flavour
2) the King prawn, distinct when raw by their bright blue tail ends, these prawns are rich in flavour
3) the Banana prawn, lighter in colour and sweeter in flavour.
The colour of the prawn comes from the depth of the water they live in, the further up north the lighter the shell of the prawn due to the deeper water, natural sun protection! All our prawns are from Australia, we source from both South Australia and Queensland to get the best picks all year round.
| All product has to list its country of origin on the packaging plus the company who have imported it if it’s not from Australia. Using this information, you can look at how they manage their fish catches and what processes they instill.
Here at Fish in the Family we ensure we’re sourcing our product from reputable suppliers on a daily basis, meaning we know where it comes from and that it’s fresh. We’ve been in the business a long time so know what to look for when picking out only the highest quality product for our stores and online. |
Typically, if something is wild-caught it will be called out on the packaging as this holds a lot of merit with customers. The majority of seafood sold in Australia, especially pre-packaged product, is farmed in a control way that protects the local environment and the particular species, look out for industry logos that help confirm companies are sustainably certified.
When in store, ask the team behind the counter. All our team at Fish in the Family will be able to tell you if the product is wild-caught or has been farmed and advise on the best pick.
There are a lot of regulations around commercial fishing which means the majority of product is caught sustainably. By looking into the brands, you’re purchasing before you buy you will be able to understand what their process is.
By shopping with reputable fish mongers, like Fish in the Family, you can be confident that they only source product from suppliers who use sustainable methods in their catch and storage of seafood.
| Always choosing your product from a reputable fish mongers will help ensure its high quality but looking at the product before you purchase is the best way to check the freshness and quality. It should have a bright colour and smell fresh, it should also be firm to touch if you’re able to handle before you buy. |
Roasting or baking is the easiest cooking method if you have a whole fish or fillets. This method is quick to prepare and, once it’s placed in the oven, requires little effort from you. It also helps to minimise the smell in the kitchen that can come from pan frying fish and seafood. Grilling on the BBQ is also a great option, especially if the sun is shining or you’re entertaining.
If it’s getting a bit cold outside, dicing a more meaty fish and adding to a stew is a simple, quick way to get a hearty meal for the whole family.
Check out more recipe ideas here
Keeping things simple allows the true flavour of the seafood to shine through, it also means it’s a quick dish to prepare.
If you’re cooking shellfish, add to a pot of water and bring to the boil, add seasoning and allow to open. Eat with warm, crusty bread and butter – delicious! Or if squid is on the menu, BBQ with a squeeze of lemon.
Buying already cooked seafood, like Moreton Bay Bugs and lobster is an easy, quick way to add to any dish or salad.
Check out more recipe ideas here
It’s best to test the middle or thickest part of the fish. Using a clean fork gently break into the fish or fillet and if it’s not got a translucent colouring then the fish is cooked. It will also flake away easily when cooked.
There’s some easy signs to look for when cooking seafood: prawns, crab and lobster shells will turn pink in colour, with their meat turning white and becoming firm.
Live oysters, clams and mussels will have open shells once they are cooked. Scallops will also turn white when cooked and become firm.
If you are cooking live Oysters, clams or mussels, make sure you don’t put any already opened shells in before cooking and remove any that are still closed after cooking.
If you’re eating within 2-3 days of purchase, place on a plate or in a container and cover with a damp cloth, then wrap with plastic wrap or the lid. Store in the coldest part of the fridge. (temperature 4.4c or less).
If you’re not planning on eating it for a few more days, wrap it tightly in foil or plastic and store in the freezer.
Make sure to completely defrost before cooking. If it’s been in the fridge, take it out 20-30mins before cooking to bring to room temperature, this will help it not stick to the pan and cook more evenly.
We recommend keeping fresh fish in your fridge for up to 3 days after purchase before you eat or freeze it.
If you are freezing the fish, ensure you wrap it fully before putting in the freezer.
If you’re buying fresh, whole fish, check it has clear eyes and that it’s flesh is firm, the scales should be bright in colour too. If you’re getting fillets, ensure the flesh appears moist and again is firm to touch. Fresh fish should have a fresh, mild scent to it.
If you’re buying frozen, ensure the packaging is intact and the product is frozen solid.
Lastly, ask us – our team are on hand to help you pick the finest piece. We’re committed to only having the freshest, highest-quality product and to know where it’s come from.
Once thawed, you should cook and consume within 1-2 days. Never re-freeze fish once it has been defrosted.
If you’re looking to cook fresh fish that you have frozen at home, ensure it is fully defrosted overnight, this will ensure it cooks evenly. Once it’s defrosted, you can cook as normal.
If you have purchased frozen crumbed fish or seafood, follow the instructions on the packet on how best to cook, typically it is through oven baking or an air fryer from frozen.
Look to bake or roast – this keeps in a lot of the flavour without releasing too much of the smell. Alternatively add to a stew or sauce.
Typically pan frying or open grilling are the cooking methods that create a fishy smell.
Keeping it simple means it’s a quick dish to prepare for you and a tasty dish for everyone.
Pasta dishes and stews are always good for cooking a larger family meal or fish baked in the oven or on the BBQ with seasoning. Fish tacos and burgers brings a fun, alternative way to get the whole family involved.
Check out all our recipes here for your meal time inspiration.
All of it! It’s perfect as a lighter option in warm weather but still has the ability to keep you full and delivers a larger proportion of your daily vitamins and minerals then other proteins. It’s also tasty, versatile and quick to cook!
Australian salmon is a great choice, with squid and s napper being perfect choices for the whole family and easy to cook on the BBQ, and you obviously can’t forget prawns – super easy and tasty with a squeeze of lemon over them.
The majority of fish and seafood actually taste better in the winter months due to naturally putting on weight to help survive colder waters. As a result, you’ll end up feeling fuller due to the extra protein per serve. It will also stay fresher for longer.
Oysters are especially good in the winter months, plus, as demand tends to drop, you’ll often find them at a great price. To help keep you and the family warm, look for firmer, larger flaked fish that are perfect for winter stews or mussels and clams for a delicious hot pot.
Yes, fish, and seafood, is actually the healthiest choice when picking a protein. Packed with omega-3 fatty acids, vitamin A, B and D, iron, calcium, zinc and magnesium it has the widest range of vitamins and minerals of any protein, all needed for a healthy lifestyle. Fish and seafood is considered one of the most heart-healthy foods you can eat and has been proven to help reduce mental and physical health conditions.
Yes, it’s the best source of protein as it is lower in saturated fats than other choices and is packed with a wide range of vitamins and minerals. Studies have shown that the protein in seafood helps to lower cholesterol, reduce inflammation in the body and help brain development.
It tastes good! It is also a lighter alternative – so easy to digest, and is very healthy. There are so many different types to suit all tastebuds and cooking styles making it very versatile and perfect for the whole family. It’s also quick to cook, making it an easy meal option any day of the week. By eating 3 serves of seafood a week, you’ll be getting the majority of nutrients you need for a balanced diet.
2- 3 serves of fish or seafood is recommended per week to maintain a healthy diet. As with anything, it’s recommended to mix up the varieties being eaten during the week, this will keep it interesting and ensure you’re getting all the nutrients seafood has to offer. Check out our recipe page for tasty, quick ways to get seafood on your plate.
There are a few different ways to cook seafood healthily, tray baking, grilling on the BBQ or pan frying are all great, quick ways to cook seafood. To ensure you’re getting the healthiest serve you should try to avoid cooking seafood in batter or lots of oil as this adds unhealthy fats to it. Keeping it simple is best!
There’s a couple of ways to keep costs down when you’re shopping for seafood, here’s our top 3 tips:
1) Go for the lesser known species, with lower demand they are generally cheaper and can be a great way to try something new. Check out our guide on what to pick if you’re unsure here or ask our team when you’re in store
2) Check out what’s on Paul Pick’s for the week and pick up a bargain
3) Look at frozen or even canned fish, both offer the same great health benefits as fresh seafood
Yes, frozen and canned fish and seafood have the same health benefits as fresh fish. The process of freezing/canning the product doesn’t remove any of the healthy properties. The frozen product is typically frozen at the point of catch so retains all the benefits.
Fish in the wild tend to be slightly lower in saturated fat as they eat an all natural diet, but the protein content between a wild-caught and farmed fish is very similar. Farmed fish are fed a balanced diet to ensure they are getting all the vital nutrients needed to be healthy.
Seafood is a great source of protein. In comparison to meat, seafood has a similar level to red meats but provides more protein than chicken. Seafood is also higher in unsaturated fats, which are the good fats you need in your diet, compared to meat.
No fish, or seafood, is unhealthy so can be eaten regularly each week by the whole family. In fact it contains a lot of nutrients that the body needs, some of which the body can’t produce, like Zinc. What can be talked about is the higher level of mercury that can be found in certain species. The bigger the fish is, it tends to have higher mercury levels which can be harmful if large amounts are consumed over a long period of time.
Fish species that contain at least 10% of fat are considered oily fish. These oils are the omega-3 fatty acids and are essential in your diet to help keep a health heart and body. Salmon, trout and sardines are all great oily fish.
Yes, it’s really important to continue eating fish and seafood through pregnancy as it provides so many nutrients. All of these are important for young children too. What’s key is to keep to smaller sized fish to ensure mercury levels aren’t too high, snapper, salmon, mackerel, barramundi and sardines are all fine. If you were to eat a larger sized fish, then limit your other fish intakes that week to help keep a healthy balance.