FFIISSHH

© PDST Home Economics

FishFish

Many different types of Many different types of fishfish

Many different ways of Many different ways of cooking fishcooking fish

Cooks quickly …saves Cooks quickly …saves fuelfuel

Very nutritious …Very nutritious …healthy substitute for healthy substitute for meatmeat

UsesUses

Main course breakfast e.g. kippers, kedgereeMain course breakfast e.g. kippers, kedgeree Starter at dinner e.g. prawn cocktail, smoked salmon, Starter at dinner e.g. prawn cocktail, smoked salmon,

chowder, mussels, crabs claws.chowder, mussels, crabs claws. Main course at dinner e.g. fish pie, grilled mackerel, Main course at dinner e.g. fish pie, grilled mackerel,

salmon steak.salmon steak. Sandwiches e.g. tuna, salmon, sardines.Sandwiches e.g. tuna, salmon, sardines. Snacks e.g. smoked salmon on crackers, prawns and Snacks e.g. smoked salmon on crackers, prawns and

crackers.crackers.

Classification of fishClassification of fish

Ways to classify fishWays to classify fish Fresh water, Salt waterFresh water, Salt water Demersal (bottom), Pelagic (top)Demersal (bottom), Pelagic (top) Flat, RoundFlat, Round White, Oily, ShellWhite, Oily, Shell

Classification of FishClassification of Fish

WhiteWhite OilyOily ShellShell

CodCod HerringHerring MusselsMussels

HaddockHaddock MackerelMackerel PrawnsPrawns

WhitingWhiting SalmonSalmon LobsterLobster

SoleSole TunaTuna CrabCrab

PlaicePlaice SardinesSardines OystersOysters

White White FishFish

Oily Oily FishFish

TunaTuna

Shell Fish Shell Fish Molluscs and Molluscs and CrustaceansCrustaceans

Average % CompositionAverage % CompositionProteiProteinn

FatFat CarbCarb Vits.Vits. Mins.Mins. WaterWater

White White FishFish

17-17-20%20%

0%0% 0%0% BB1% 1% IodineIodine

80%80%

Oily FishOily Fish

17-17-20%20% 13%13% 0%0% BADBAD

1% 1% IodineIodine

65%65%

Shell Shell FishFish

17-17-20%20% 3%3% 0%0% BB

2% 2% Iodine Iodine

CalciuCalciumm

75%75%

Breaded Breaded PlaicePlaice

13%13% 9%9% 16%16% BB1% 1% IodineIodine

60%60%

Nutritive ValueNutritive Value Protein:Protein: good source, HBV, growth and repair of cells good source, HBV, growth and repair of cells Fat: none in white fish, unsaturated fat in oily fish

including omega 3 oils, for energy, prevents heart for energy, prevents heart disease.disease.

Carbs.:Carbs.: none, serve with carbs. e.g. rice. none, serve with carbs. e.g. rice. Vitamins:Vitamins: White & Shell, Vit B only, nerves and White & Shell, Vit B only, nerves and

energy. Oily Fish, Vit B, Vit D (Bones and teeth) and energy. Oily Fish, Vit B, Vit D (Bones and teeth) and Vit A (eyes, skin, growth, membranes).Vit A (eyes, skin, growth, membranes).

Minerals:Minerals: Iodine for the thyroid gland in all, calcium Iodine for the thyroid gland in all, calcium for bones in shell fish only.for bones in shell fish only.

Water:Water: white fish has most water and no fat therefore white fish has most water and no fat therefore lowest in calories.lowest in calories.

Value of Fish in the dietValue of Fish in the diet Important source of protein for those growing. Important source of protein for those growing. Unsaturated fat and omega 3 suitable for people with Unsaturated fat and omega 3 suitable for people with

heart disease.heart disease. White fish, no fat, suitable for people on low fat or White fish, no fat, suitable for people on low fat or

low calorie dietslow calorie diets Many varieties, many different uses.Many varieties, many different uses. Some fish are cheap yet nutritious e.g. herring for Some fish are cheap yet nutritious e.g. herring for

those on low incomethose on low income Available fresh, frozen, canned, in prepared meals, Available fresh, frozen, canned, in prepared meals,

no seasonal restriction.no seasonal restriction. Quick to cook saves fuelQuick to cook saves fuel

In SeasonIn Season

Some fish are in season at Some fish are in season at certain times of the year…certain times of the year…

better flavour and cheaper better flavour and cheaper e.g. Cod season = Sept to e.g. Cod season = Sept to

March.March.

Buying Fresh FishBuying Fresh Fish Clean reliable shopClean reliable shop Seaweedy fresh smellSeaweedy fresh smell Skin, moist, unbrokenSkin, moist, unbroken Plenty of scalesPlenty of scales Eyes, bright and bulging.Eyes, bright and bulging. Gills, bright red/pink.Gills, bright red/pink. Flesh, firm, moist, unbruised, Flesh, firm, moist, unbruised,

close grain.close grain. Fresh fish cheaper ‘in season’Fresh fish cheaper ‘in season’

Fresh Fish can be bought:Fresh Fish can be bought:

WholeWhole, usually smaller , usually smaller fish e.g. herring.fish e.g. herring.

In FilletsIn Fillets, long thin , long thin pieces removed from pieces removed from the bone.the bone.

Cutlets or SteaksCutlets or Steaks, , slices cut across the slices cut across the body of large round body of large round fishfish

Buying Frozen fishBuying Frozen fish

Frozen solidFrozen solid Check ‘best before date’Check ‘best before date’ Packaging not damagedPackaging not damaged

Storing FishStoring FishFreshFresh Remove wrapping.Remove wrapping. Rinse cold water.Rinse cold water. Clean plate, cover Clean plate, cover

loosely.loosely. Fridge.Fridge. Use inside 24hrs.Use inside 24hrs.

FrozenFrozen Put in freezer as soon as Put in freezer as soon as

possible.possible. If fish has started to thaw If fish has started to thaw

do not refreeze.do not refreeze. Use within recommended Use within recommended

time.time.

Preserved fishPreserved fishFrozenFrozen CannedCanned SmokedSmoked

CodCod SalmonSalmon SalmonSalmon

PlaicePlaice TunaTuna Kippers (herringKippers (herring

HaddockHaddock MackerelMackerel TroutTrout

PrawnsPrawns SardinesSardines HaddockHaddock

Preparing fresh fishPreparing fresh fish

Remove scales, scrape from tail to head.Remove scales, scrape from tail to head. Cut off head or remove eyes.Cut off head or remove eyes. Cut off finsCut off fins Cut off tailCut off tail Slit underside and remove visceraSlit underside and remove viscera Wash well rub with salt to remove black Wash well rub with salt to remove black

membrane.membrane. Rinse and dry with kitchen paperRinse and dry with kitchen paper

Filleting fishFilleting fish

FilletiFilleting ng

FlatfisFlatfishh

Cooking FishCooking Fish

Must be absolutely freshMust be absolutely fresh Wash and dry wellWash and dry well Cooked when flesh is Cooked when flesh is

opaque and flakes apartopaque and flakes apart Cooks quickly, falls apart Cooks quickly, falls apart

easily.easily.

Suitable Methods of Cooking Suitable Methods of Cooking FishFish

FryingFrying Shallow or deep, usually coatedShallow or deep, usually coated

GrillingGrilling Fillets, cutlets, small thin fishFillets, cutlets, small thin fish

PoachingPoaching

Simmer gently in Liquid @ 85Simmer gently in Liquid @ 85ºC, ºC, water, water,

milk, stock, wine.milk, stock, wine.

SteamingSteaming Between 2 plates or in steamerBetween 2 plates or in steamer

BakingBakingWhole., fillets, steaks, cutlets often Whole., fillets, steaks, cutlets often

stuffedstuffed

StewingStewing In sauceIn sauce

ReheatingReheating In fish pie or cakes.In fish pie or cakes.

Effects Of CookingEffects Of Cooking

Protein coagulates and shrinksProtein coagulates and shrinks Becomes opaqueBecomes opaque Connective tissue dissolves fish falls apartConnective tissue dissolves fish falls apart Microbes dieMicrobes die Vitamins and minerals dissolve into cooking liquidVitamins and minerals dissolve into cooking liquid Some Vit. B destroyedSome Vit. B destroyed

CoatingCoating SaucesSauces GarnishesGarnishes

Seasoned FlourSeasoned Flour CheeseCheese LemonLemon

Egg & Egg & BreadcrumbBreadcrumb

ParsleyParsley ParsleyParsley

OatmealOatmeal EggEgg CucumberCucumber

BatterBatter TartareTartare CheeseCheese

HollandaiseHollandaise TomatoesTomatoes

PeasPeas

CoatingsCoatings

SaucesSauces

GarnishesGarnishes