SEAFOOD 101
Seafood is a low-fat and high-quality protein packed with nutrients
that keep you healthy.
Choose wisely: Tips on buying and handling seafood
Many state and federal government agencies work together to ensure our
seafood, whether domestic or imported, wild or farmed, is safe to eat.
Tips on buying seafood:
•
Smell
: Fish should smell fresh and not have a sour, ammonia-like smell
•
Look
: If you are lucky enough to see the whole fish, look at its eyes; they
should be clear and not cloudy (a little bulge is OK). If it is a fillet or steak,
make sure the edges are not dry
•
Feel
: The flesh should be firm and spring back when pressed
Tips on handling food:
•
Clean
: Wash hands and surfaces often
•
Separate
: Separate fish from other foods; don’t cross-contaminate
•
Cook
: Cook meat to the right temperature
•
Chill
: Refrigerate promptly
For more safe seafood-handling tips from the U.S. Food and Drug
Administration, visit
/
ucm077331.htm
Fishwatch 101: Learn more about U.S. seafood
FishWatch.gov was developed by NOAA Fisheries to provide simpl science-
based facts to help seafood lovers like you learn more about why and how
the U.S. leads the world in sustainable seafood. What will you find?
• Current information about popular wild-caught and farmed U.S. seafood.
• Species scientific and common name
• Status of population; fishing rate; habitat impacts; bycatch
• Scientific research
• Management strategies
• Recipes
• Definitions of terms used in fishery management
• Find out more at
Fishwatch.gov
Eat Seafood: It’s tasty, easy to cook and good for you
Ingredients
4 Alaska Pollock fillets (4 to 6 oz. each), fresh,
thawed or frozen
2 to 4 teaspoons jerk seasoning rub
(1/2 to 1 teaspoon per fillet, to taste)
1 Tablespoon olive, canola, peanut
or grapeseed oil
Half of a small fresh pineapple, cut
lengthwise OR 4 slices canned, drained pineapple
rings, cut in half
8 small (6 to 7-inch) yellow corn tortillas, warmed
2 cups arugula or spinach leaves
1 lime, cut into 8 wedges
Alaska Pollock Jerk Tacos
Prep time: 10 minutes • Cook time: 15 minutes • Serves: 4
Directions
Rinse any ice glaze from frozen Alaska Pollock under cold water; pat dry with paper towel. Spread 1/2
to 1 teaspoon jerk seasoning on both sides of each fillet. In a heavy nonstick skillet, heat oil over medium
heat; add fillets to pan and cook 3 to 4 minutes, until browned. Shake pan occasionally to keep fish from
sticking.
Turn fillets over and cover pan tightly. Cook an additional 4 to 6 minutes for frozen Alaska Pollock or 2 to 4
minutes for fresh/thawed fish. Cook just until fish is opaque throughout.
Peel and core fresh pineapple half; cut into 8 equal slices. Using a stovetop grill pan, grill pineapple slices
for 2 to 3 minutes on each side over medium heat until browned. Remove from heat, set aside.
To serve, layer 1/4 cup arugula, a pineapple slice, and 1/2 of a fish fillet (2 oz.) onto each tortilla. Squeeze
lime wedge over fillet.
Cook’s tip: Caribbean jerk seasoning can vary quite dramatically in heat – adjust amount to taste.
Alaska Salmon
Prep time: 10 minutes • C
Directions
Mix salmon with mayonn
celery seed. Stir in 1/2 cu
Set oven to broil. Lightly
5 inches from heat. Spo
(for 6 servings) onto ea
Broil 3 to 4 minutes unti
Cook’s tip: Substitute s
NUTRIENTS PER SERVING
Nutrients per serving
(2 tacos): 296 calories, 6g
total fat, 1g saturated fat,
19% calories from fat, 121mg
cholesterol, 32g protein,
27g carbohydrates, 4g
fiber, 403mg sodium, 70mg
calcium, and 980mg omega-3
fatty acids. ASMI Pollock
recipe from
wildalaskaseafood.com/
recipes/
6
SUNDAY, SEPTEMBER 27, 2015 |
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