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CATERING AND HOSPITALIT Y | SEAF ISH | 47
“The Food Standards Agency recommends eating two portions of seafood a week”
Are you geting your ‘two a week’?
healthy diet. Mirroring this, and becoming increasingly recognised by consumers, is a similar message about the regularity by which we should be endeavouring to consume seafood in order to benefit from the many health-related properties afforded by fish and shellfish – namely the message of ‘two a week’. The Food Standards Agency recommends eating two
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portions of seafood a week, one of which should be oil- rich such as mackerel, sardines, pilchards, fresh tuna, kippers or salmon, etc. The British Heart Foundation also promotes eating a weekly portion of oil-rich fish to help fight heart disease. However, it is estimated that only approximately
25% of Britons eat two portions of seafood a week – and although a high proportion of consumers know that oil-rich fish is the most natural source of Omega 3, only a fraction will regularly include it on their weekly shopping list.
How to get your two a week One portion of seafood equals 140g (this is roughly the size of a clenched fist). Don’t worry too much about trying to eat exactly that amount though. It gives us an idea of what to aim for, but it would be tricky to eat exactly 140g every time! Remember that every litle helps – eating just
one portion, or even a half, more than you currently do, is helping your health.
For more seafood hints, tips and recipes visit
www.seafish.org
s consumers, we are all well versed to the instructions relating to eating at least five portions of fruit and vegetables a day as part of a
When buying whole fish or fillets, it’s easy to ask, or
see from the pack, how much you’re buying. Similarly, with frozen fish and shellfish, the weight
will be provided on the pack – just remember you’re aiming for 140g for each person for a portion. Consider planning weekly menus in advance and try
to include seafood into different mealtimes, making it easier to ensure you get your ‘two a week’.
To give an idea of what 140g actually looks like: It’s roughly equal to one medium-sized fillet of whitefish such as cod, haddock, coley or pollack. A medium-sized, whole, fresh mackerel would also be approximately one portion of our ‘two a week’. A drained tin of tuna or salmon is also roughly equal to a portion. The contents of a small tin of mackerel or sardines are roughly equal to half a portion.
With whole shellfish, it’s obviously a bit more difficult to be exact, but as a rough guide: Without their shells, a 500g bag of mussels will give you a bit less than one portion at approximately 110g. The meat from half a medium-sized lobster (weighing around 900g) would be equivalent to just over a portion. (A small lobster at 450g would obviously be around a portion). The meat from a whole cooked crab weighing around 600g would provide one-and-a-half portions.
If you’re buying whole, large prawns, the meat from 400g of these will provide roughly one portion. UB
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