Bluefish
Preparation
The fillets are excellent for broiling, grilling, sautéing, and even smoking. The fillets from these fish are dark in color, but when cooked they become almost white. The larger bluefish have a tendency to be oily and have a stronger flavor than the smaller fish. The meat is soft-textured with moist, loose flakes.

Nutritional Information
In a 3 1/2 oz. serving, bluefish provides only 107 calories, 19.2 grams protein and 3.3 grams fat and contains 68 mg. of sodium.
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Clams
Preparation
Hard shell clams are prepared in different ways according to size. Little necks are usually served as steamers, top necks are usually served on the 1/2 shell either raw or cooked. Cherries and chowders are used chopped in baked dishes, chowders or stews. The shelf life varies with species. Hard shells have a 10 to 12 day shelf life and soft shells have a 7 day shelf life, both under proper refrigeration.

Nutritional Information
The nutritional profile varies by species and of course size of clam. For example, surf clams, the highest in calories, have 102 per 3 1/2 oz serving while little necks, the lowest, have 11 calories per serving.
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Cod
Preparation
Atlantic cod skin is dark green or brown and the color of the meat is white. Cod is naturally moist and cooks quickly and easily. It can be broiled or baked and breaded product can be fried. The taste is very mild and the texture is firm.

Nutritional Information
Cod, like other cold-water, white-fleshed fish, is naturally low in calories and fat. In a 3-1/2 oz serving, there are only 80 calories, 17 grams protein, 7 grams fat and 1.5 grams of omega 3 fatty acid.
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Crab
Preparation
Live hard shell crabs are steamed or boiled with seasonings and served whole. Soft shells are generally sautéed or fried and eaten whole. Picked crabmeat can be prepared in a wide variety of recipes from salads to cakes and imperials. Depending on the grade of the meat, some attention must be given to removing shell pieces before preparing.

Nutritional Information
Blue crabs contain 87 calories per 3-1/2 oz portion.
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Flounder
Preparation
Depending on size and thickness, flatfish fillets can be broiled, baked or breaded and fried. Though flounder fillets have a darker side, when cooked both sides are white.

Nutritional Information
A 3-1/2 oz. Portion contains 80 to 95 calories depending on species, and typically less than 1 gram of fat.
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Hake
Preparation
Hake is suitable for baking, broiling, frying, steaming or poaching.

Nutritional Information
Hake is low in calories and fat with only 92 calories in a 3-1/2 oz portion.
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Lobster
Preparation
Live American lobsters can be broiled, steamed, baked or boiled. Frozen tails should be thawed then baked or broiled.

Nutritional Information
There are 77 calories, .1 gram of protein and .8 grams of fat in a 3-1/2 oz. Portion.
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Mahi
Preparation
Mahi is versatile in that it can be prepared in a variety of ways from pan frying to broiling, grilling and baking.

Nutritional Information
A 3-1/2 oz. Portion of mahi contains 73 calories, 18.6 grams of protein and 3.2 grams of fat.
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Mussels
Preparation
Mussels are a versatile addition to any dish. They can be steamed, poached or cooked in sauces such as marinara.

Nutritional Information
A 3-1/2 oz. Serving of mussel meat contains 147 calories, 1.9 grams fat and 11 grams of protein.
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Oysters
Preparation
Oysters can be served raw, fried, baked, broiled, steamed and stewed. The shelf life, if stored in a cool environment can be up to 2 weeks.

Nutritional Information
A 3-1/2 oz. portion of oysters contains 69 calories, 2.5 mg. of fat, 5.5 mg. of cholesterol and .44 mg. of omega 3. Oysters are high in protein and minerals.
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Pollock
Preparation
Pollock is a lean fish with a firm texture. The color of the meat ranges from pale red to tan before cooking and off white after cooking. Pollock is suitable for chowders and seafood salads and the fillets can be baked, broiled, poached, breaded or deep-fried.

Nutritional Information
A 3-1/2 oz. Serving of pollock contains 78 calories, 17.5 grams of protein and .9 grams of fat.
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Salmon
Preparation
Salmon is a firm textured fish that can be cubed for kebabs, cut into strips for a stir fry or marinated and broiled or grilled. Salmon can also be steamed, baked and poached.

Nutritional Information
Salmon oil is rich in omega 3. Salmon fat is highly unsaturated. Salmon is an important source of iodine, calcium, copper, iron, magnesium and phosphorous. Calorie counts vary by species. Atlantic salmon tend to have a higher fat and oil count than the wild cousin.
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Scallops
Preparation
Sea scallops are great for broiling, stuffing and kebabs. Bay scallops are excellent for casseroles, salads and stews.

Nutritional Information
A 3-1/2 oz. Serving of bay scallops has 76 calories and .6 grams fat while the sea scallop contains 79 calories and .6 grams fat.
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Snapper
Preparation
The sweet, white meat of red snapper is very versatile. Baking small, whole, stuffed snapper is a standard technique. Fillets can be enhanced by exotic sauces and can be broiled and basted or grilled.

Nutritional Information
A 3-1/2 oz. Portion ranges in calories from 90-110 depending on species. Fat content ranges from 1.1 to 2.6 grams and the grams of protein from 18.8 to 20.2.
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Swordfish
Preparation
Meat color can vary from white to brown. Color is often determined by diet not quality. Swordfish can be broiled, baked or grilled.

Nutritional Information
A 3-1/2 oz. Serving provides 118 calories, 4.4 grams of fat and 9.1 grams of protein.
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Talipia
Preparation
The meat of tilapia has a very mild flavor. It is an excellent substitute in any white fish recipe. It has a high moisture content and a good body shape for grilling. Nutritional Information
Tilapia contains 93 calories in a 3-1/2 oz. Portion and 1.1 grams of fat.
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