Let's take a quick look at why you should be eating Nova Scotia seafood:

It is a well known fact, that including seafood in your diet twice a week is nutritionally beneficial and highly recommended by health professionals. Seafood contains Omega-3 fatty acids which have been linked to reducing the risks of stroke, heart disease, and Alzheimer Disease. Fish, such as tuna, salmon, mackerel, sardines and swordfish, contain higher levels of Omega-3 fatty acids.

In October 2000, the American Heart Association issued new dietary guidelines for consumers which recommended that people eat seafood twice a week to obtain a rich diet of Omega-3 fatty acids. So, why not enjoy one of your favorite meals and stay healthy!

• Measure fish at thickest point and allow 10 minutes per inch (2.5 cm) of thickness
  
• Cook at high heat 400ºF (200ºC) until flesh is opaque
  
• Double time if fish is frozen
  
• Whole fish may take up to 12 minutes per inch (2.5 cm)
  

Bones

Finding bones in a piece of cooked fish can be disturbing. There are, however, a couple of ways you can avoid this inconvenience.

• Choose fish and seafood which are not known for their small bones. Excellent examples of these choices are halibut, shark, swordfish, monkfish and all types of shellfish.
  
• If haddock, salmon and sole are some of your favorites, try this simple procedure. You will need a cutting board and a sharp knife. Place your fish fillet, shiny side down on the cutting board. Using your finger tips, gently feel the flesh of the fillet until you feel the ends of the bones in the fish. They will feel like the ends of sharp tacks. Usually the bones will run in a straight line the length of the fillet. Once you have established the pattern, run your sharp knife down both sides of the line of bones, cutting them out. You now have a boneless fillet.
  
• Don't throw away the piece of fish you have just cut out. Place it in a freezer bag and store in you freezer. Add pieces to the bag, until you have enough to make a fish stock. When you have enough pieces to make it worthwhile, place the frozen pieces in a pot, cover with water. For added flavor, you can add pieces of onion, celery or carrot to your stock. Bring the pot to a boil, reduce to simmer and cook for approximately one hour. Strain well and use the stock in your favorite chowder or casserole. Unused stock can be refrozen. It is just like making turkey stock from the bones of your holiday turkey.