It’s a great oppor-tuna-ty to celebrate! It’s fish week at Big Barn

Fish – we’ve got the fisherman who go out and catch them, mongers who sell them, the chefs who create amazing meals with them, but most importantly, seafood is a healthy, tasting and should make us all feel inspired about cooking and eating it. The statisticians reckon that by eating two portions of seafood per week, we can help support the British seafood industry and we get a great healthy and fast meal for our families.

We all know by now that fish is a brilliant source of nutrients, packed full of omega 3 for a healthy; hearts, brains, the skin and the joints. The protein we get from fish is always high but Halibut, Swordfish and Tuna are particularly beneficial, essential for building and the maintenance of muscle. Our Shellfish, things such as Mussels, have Vitamin A, which is fundamental for the function of the eyes. We can get Iodine from Seaweed and Cod which helps the thyroid and which is essential for growth and metabolism.  Selenium can be found in Tuna and is essential for enzyme function, Zinc is found in Clams, Crab and Lobster and helps wound healing as well as cell growth. Potassium is found in all cells and Vitamin D helps the absorption of calcium which is crucial for bone and teeth growth, Salmon is a great source of these nutrients. You get the idea – a broad range of fishy foods can have some serious health benefits.

So, we’ve done the nutrients, but what are this week’s funky facts about seafood?

1. 1. Do not cook Fish on a high heat! Fish needs to be cooked at a low to medium temperature. When cooked gently, you ensure that all of the moisture that the fish has is preserved is still there when it’s ready to eat and you’re not burning off the flavour!
   2. How can you tell if a piece of fish is fresh? Grab a pot of cold water and put the piece of fish in the water. If the fish floats, it means that it has been caught pretty recently. If the fish sinks, it may not be as fresh as you would like for it to be.
   3. The best way to thaw fish is by using milk. Take frozen fish and place it in milk to allow it to give it a great colour and give you a great flavor.
   4. De-shelling oysters can be troublesome? Our top tip is to get some club soda and let the oysters soak in it for a few minutes. It should be much easier now!
   5. Fish are full of Omega-3 fatty acids. Salmon, tuna, trout and herring are all fish with high levels of Omega-3. This is considered the good fat and can actually be very healthy to your heart.
   6. If you’re pregnant don’t eat fish more than twice a week! Fish can be contaminated with different types of bacteria, and sometimes high in mercury that can be harmful to the unborn child.
   7. Comparing the protein content of sardines against a steak is pretty impressive. Eating 100 grams of sardines is going to give you more protein than eating a steak of the same weight.
   8. Eat a lot of fish, you can actually reduce some of the negative impact that your body is going to get from consuming a great deal of sodium.
   9. Sole, Halibut and Tuna are the safest fish to eat in terms of bacteria.
   10. How much water do you think shellfish filter every day? They can plough through roughly 15 to 20 gallons of water every single day.
   11. Really fresh fish is best eaten raw like Sushi but needs to be fish that are predators and live near the surface like tuna, sea bass, swordfish, mackerel, trout, salmon, octopus and not deep sea fish like cod.

If you’re looking for a high quality fish supplier then check out MarketPlace where you can purchase delicious fruit de mer online. Or if you’d rather shop closer to home, head to local food map to find a retailer near you.

We’d love to hear about your favourite fish recipes. For a chance to win a prize, please video your recipe and add it to KIS (Keep it Simple) Cookery. Please have a look at existing videos here and try and keep your video less than 2 minutes long.