Supporting Healthy Lives

Scientific evidence suggests that a diet rich in seafood is crucial for healthy pregnancy and is effective in preventing heart disease, cancer, diabetes and arthritis. A lot of healthy reasons to enjoy Victorian seafood.


Seafood is now being enjoyed by a wide cross section of the community and not only the health conscious. Seafood has gained a reputation as a super food. The health benefits not only come from the omega-3 fatty acids but it also contains a host of important vitamins and minerals such as:

  • Calcium
  • Iodine
  • Vitamin D
  • Iron
  • Vitamin B12
  • Zinc
  • Selenium

Healthy lives

Omega who? 

Seafood is high in omega-3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), long chain omega-3s’.

It is well known that eating seafood regularly can help maintain health. This knowledge has come from studies conducted in other countries that consume large amounts of seafood. The Japanese, for instance, consume more seafood than Australians and have lower occurrences of heart disease, cancer and other diseases.

Are you getting enough of a good thing?

Research indicates that Australians are not consuming enough seafood for optimum health. The University of Wollongong reported that  Australian children were consuming just 10% of the long chain omega-3s they needed for good health.

So people of Victoria, get some fish in your dish!!

For More Seafood Health Information

Australian organisations at the forefront of seafood health research are the Fisheries Research and Development Corporation (FRDC), the Omega 3 Centre and the Centre of Excellence for Science, Seafood and Health (CESSH).

For great resources on seafood health, including recipes follow these links:

Selecting, storing and freezing seafood

You have watched an episode of Rick Stein, Jamie Oliver or Neil Perry cooking a tasty dish of fresh fish. You are inspired and want try one of their recipes on your own using fresh, local fish. You are at your local fish market or retailer and you want to purchase the freshest fish possible, how do you do this? Here are a few tips:

Signs to look for when buying whole fish:

  • Bright bulging eyes
  • Bright red gills
  • Shiny tight scales
  • Firm body with elastic flesh (won’t leave an imprint)
  • Fresh smell of the sea.

healthy snap

Signs to look for when buying fish fillets or cutlets:

  • Flesh should be firm and glossy
  • Flesh should not be water-logged
  • Flesh should not show signs of discolouration
  • Fresh smell of the sea

You are back at home and have taken your fresh fish or seafood out of its wrapping and now need to store it. Here are some tips for storing your fresh seafood:

Storing Whole Fish:

  • Scale and remove gut, gut will cause the fish to deteriorate quickly
  • Wash fish in cold water
  • Dry on absorbent paper
  • Wrap fish in foil and place in a covered container
  • Do not wrap in plastic!
  • Place in fridge and use within 2-3days

Storing Fish Fillets or Cutlets

  • Wash in cold water
  • Dry on absorbent paper
  • Wrap fish in foil and place in a covered container
  • Do not wrap in plastic!
  • Place in fridge and use within 2-3days

When storing fish, whole or filleted avoid using plastic wrappings as they tend to make the fish sweat.

What if you want to store your fresh seafood for longer? Here are some tips for freezing seafood:

Freezing Whole Fish

  • Remove gut
  • Leave scales these act as an insulator, this will retain flavour and moisture
  • Whole fish can be wrapped in plastic wrap, then placed in a freezer bag
  • Remove air from the bag and seal (this will prevent the fish from drying out and excess ice forming inside the bag)
  • Lie flat in freezer

Freezing Fillet/Cutlets

  • Fillets/cutlets should be individually wrapped in plastic and placed in a freezer bag
  • Remove air from the bag
  • Freeze flat

Freezing Lobsters/Crabs/Yabbies

  • Do not need to be cleaned beforehand
  • Can be frozen raw (green) or cooked
  • Individually wrap lobsters and crabs in plastic wrap or foil then place in freezer bag
  • Remove air from the bag
  • Seal and freeze

Freezing Prawns

  • The best way to freeze prawns is in a frozen block
  • Prawns can be frozen raw (green) or cooked
  • Leave the shell and head on, as this acts as an insulator
  • Place prawns in a freezer proof container, filling to three quarters
  • Cover with water, seal with lid and tape around lid
Cooking tips and recipes

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