How Is It Useful To Cook Seafood?

Dean Rouseberg Author: Dean Rouseberg Time for reading: ~11 minutes Last Updated: November 04, 2022
How Is It Useful To Cook Seafood?

How to cook seafood to get the most out of it and eat it more often? What is their positive effect on the human body? Why are they so valuable and how to properly evaluate their advantages?

The variety of our daily diet is the key to health. Folk wisdom says, we are what we eat. A person needs a wide variety of nutrients, vitamins and minerals for long and healthy years of life.

  • What are the benefits of seafood?
    • Shrimps
    • Squids
    • Mussels
    • Seaweed
  • Where is the danger of seafood hiding?
  • Recipes for simple and healthy dishes with seafood

Nutritionists recommend including meat and fish, vegetables and fruits, dairy and cereal products in your menu every day, but from all the variety of snacks available to us today, agree, seafood is a rare guest on our table. How to cook seafood to get the most out of it and eat it more often? What is their positive effect on the human body? Why are they so valuable and how to properly evaluate their advantages?

What are the benefits of seafood?

For the average inhabitant of our latitudes, a seafood salad is a festive dish, and a soup with algae content is completely strange. However, globalization brings the culinary traditions of other peoples into our everyday life and thereby provides an opportunity to take the maximum of their positive properties from food products. What qualities are the gifts of the sea traditionally famous for?

Seafood is an excellent alternative to meat dishes only because they are absolutely not inferior to them in terms of protein content. However, the advantage of seafood is that the protein contained in them is much easier and faster absorbed by the human body. On average, the calorie content of seafood is estimated at 60-120 kcal per 100 grams.


Seafood is not only a complete source of protein, but also an unparalleled source of polyunsaturated fatty acids, especially Omega-3. Everyone knows that these substances contribute to the full functioning of the brain, strengthen blood vessels and improve their elasticity, at the same time they reduce the level of harmful cholesterol in the blood and normalize intercellular exchange, and in the long term they are able to protect against malignant neoplasms. A sufficient amount of Omega-3 in the body stabilizes the psychological background and improves mood, perhaps that is why the inhabitants of oceanic regions are so positively disposed and minimally prone to depression.

It is known that our body needs a certain amount of certain vitamins and trace elements every day - to some extent, to a lesser extent. Thermally processed seafood cocktail (seafood mix sold in any supermarket) allows you to cover the body's daily need for such substances as:

  • vitamin A,
  • vitamin E,
  • B vitamins,
  • iodine ,
  • calcium,
  • iron,
  • phosphorus,
  • potassium,
  • sulfur,
  • zinc,
  • selenium.

It is the content of the last two trace elements, that is, zinc and selenium, that makes seafood an excellent aphrodisiac. Penetrating into the human body, zinc and selenium ensure the production of testosterone, which awakens the libido.

Nutritionists prescribe a "sea" diet to those who suffer from diseases of the cardiovascular and digestive systems, as well as excess weight.

Speaking about seafood, cooks and nutritionists mean any seafood suitable for human consumption, that is, edible products taken from the depths of the world's oceans, with the exception of vertebrates, that is, fish and whales. So, seafood is mollusks, shrimps, squids, octopuses, crabs, lobsters, lobsters. It will also be unnecessary to consider in detail the benefits and harms of seaweed and red and black caviar. Shrimps

This seafood is usually sold in boiled-frozen form, the reddish-pink bodies just need to be thawed. Shrimps on the shelves of grayish and greenish colors mean a fresh, only cooled product. Shrimps are also popular in sea cocktails containing sea scallops, squid, and mussels. They are served as an appetizer boiled with lemon, lime and various sauces (chili, tartar, paprika, soy sauce). Various pastas, cocktails, canapés, sandwich butter are also made from shrimp, and they are added to sushi, soups and salads.


The advantages of their composition include:

  • content of essential amino acids,
  • the content of B vitamins,
  • iodine content (useful for the thyroid gland),
  • magnesium and potassium content (useful for the cardiovascular system),
  • zinc and selenium content (useful for erectile function),
  • shrimp in the diet - an opportunity to normalize metabolism, reduce the risk of developing allergies and the risk of cancer.

Cons in such a product as shrimp are also:

  • they contain a large amount of cholesterol, but there is no unequivocal opinion about whether it is "good" cholesterol or "bad"
  • abuse of shrimp can exacerbate allergic reactions and even cause intolerance,
  • shrimp living in polluted waters are able to accumulate mercury in their bodies.


Squid is sold in various forms - canned, fresh frozen, chilled, dried. Only squid carcasses are used for food, and it is important to remove the skin. Dishes prepared from squid are quite diverse - they are baked, fried, boiled, stewed, marinated and dried, canned dishes, and of course, as part of a frozen seafood cocktail.

The advantages of squid meat are:

  • the content of proteins and polyunsaturated fats, which contributes to the development of muscle fibers, and therefore its consumption is indicated for people who want to increase the volume of muscles;
  • the content of vitamins B6 and B3, which contributes to the normalization of metabolic processes and excellent functioning of the gastrointestinal tract;
  • potassium content is able to remove excess fluid from the body;
  • the content of selenium is able to remove salts of heavy metals from the body;
  • taurine content helps to reduce the level of "bad" cholesterol in the blood and stabilize blood pressure;


  • in the pursuit of a healthy lifestyle, do not rush to consume dried squid - they are considered a snack that contains a minimum of the above properties, on the contrary, it is a source of artificial salt enrichment, which contributes to fluid retention in the body.


Bivalve marine molluscs, of the variety of species of which only the common edible, Far Eastern giant (black mussel), Mediterranean-Black sea, Californian and several other less popular ones are suitable for food. Mollusks live in the waters of the seas and oceans in the temperate latitudes of both hemispheres. Muscle, mantle, and sometimes the liquid inside the shell are used for food. The meat has a sweet taste and a delicate, incomparable aroma. Clams are sold canned, fresh or frozen, and also as part of sea cocktails.

The advantages of mussels are rightly considered to be:

  • the content of vitamin B12, which takes an active part in the body's assimilation of other elements and vitamins;
  • the content of selenium, a sufficient amount of which in the body is necessary for the full assimilation of iodine;
  • the content of phospholipids ensures normal liver function;
  • the content of magnesium and potassium stimulates the blood formation process;
  • it is a natural antioxidant that strengthens immunity;
  • the content of vitamin A improves vision;
  • contributes to the prevention of arthritis and oncological diseases,

Mussels have disadvantages, like any food product:

  • can cause a very dangerous type of allergies - cross-allergy, due to the similarity of allergenic structures;
  • contraindicated in blood coagulation disorders.



This is probably the most popular seaweed consumed by humans. It has an original taste and many useful qualities. In Japanese cuisine, there are up to 150 culinary recipes with kelp - these are soups, salads and purees, beans and seafood are stewed with it, and vegetables are wrapped with it. In the cuisine adapted to the Slavic eater, kelp is used to season borschts and pickles, stews, it is used to prepare zrazis, cutlets, casseroles, dry kelp is ground into powder and used as a seasoning. However, any of these dishes will be perceived as strange, except for the salad, which has become popular, marinated seaweed with various additives ( mushrooms , squid, carrots).


  • the content of iodine in organic form, which allows the body to provide its daily dose by consuming only 30 grams of cabbage;
  • the content of thyroid hormone analogue thyrodin makes cabbage doubly useful for the thyroid gland, thus normalizing its function in hypothyroidism and thyrotoxicosis;
  • the content of mannitol and alginic acid ensures cleaning of the gastrointestinal tract from harmful substances and provides a mild laxative effect based on the principle of sorbents;
  • regular consumption of sea cabbage increases immunity,
  • regular consumption of seaweed normalizes metabolism and blood cholesterol level;
  • regular consumption of sea cabbage improves the functions of the cardiovascular, respiratory and central nervous systems;
  • regular consumption of sea cabbage removes heavy metal salts and radionuclides from the body;
  • regular consumption of sea cabbage stimulates the work of the intestines;
  • regular consumption of sea cabbage helps to restore the functions of the prostate gland in case of adenoma.

The disadvantages of sea cabbage are also related to its iodine content, it cannot be consumed by persons to whom iodine is contraindicated:

  • with nephritis,
  • during pregnancy,
  • with furunculosis,
  • with hemorrhagic diathesis,
  • with individual intolerance to iodine and seafood.


Where is the danger of seafood hiding?

Seafood is rightfully considered a delicacy. You can argue with this, they say that you can buy a handful of shrimp or mussels in a supermarket today at an absolutely affordable price. However, this is a mistake. If the most expensive mollusk in the world is the "persebes" truffle or sea ducks, the price of which starts at $ 300 per kilogram, then the cost of shrimp in the retail network can be calculated literally $ 10.

An inquisitive buyer will get to the bottom of the matter and understand that some seafood does not come to the shelves from the depths of the world's oceans, but from tanks specially created for their cultivation, for example, in the provinces of China or Vietnam. This is where the first danger of seafood lies - unnaturalness, which means a high risk of the content of dyes, growth stimulants, antibiotics. The information in the product composition is unlikely to tell about such products, you can only rely on the analysis of the assortment and trust in the manufacturer.

Another insidiousness of marine products delivered to our region is that they are far from always fresh. It is important to know that these delicate and delicate products do not differ in terms of shelf life, and for commercial purposes, unscrupulous manufacturers or sellers are in a hurry to either "refresh" a product that has already gone bad, or to process it again with not the most natural substances and in an honest way. Frozen seafood can be trusted, but if it hasn't been refrozen:

  • their surface should not be covered by a thick layer of ice,
  • there should be no mucous deposits or deposits on the surface, it should be clean and shiny;
  • if the seafood has stuck together in a continuous ball or the ice in the bag is cloudy, it means that they have been defrosted several times.

It is recommended to buy chilled seafood products only in specialized retail outlets, where the turnover of the product is significant and it does not depend on it. Again, chilled seafood should not be slimy and sticky, and have an unpleasant smell.

It is also important to remember that the safety of seafood, in addition to the quality of raw materials, also depends on the method of their preparation.

In the process of transportation, fresh seafood easily becomes a habitat for various bacteria and parasites, for example, helminths. Most of them die during heat treatment, but the risk of infection remains if you eat raw seafood. The third risk of seafood coincides with the danger of poorly prepared sushi. Gourmets are able to appreciate the taste of oysters and other molluscs that undergo minimal or no heat treatment, but such snacks, which have not previously been subjected to proper storage and transportation conditions, can become a serious test for the digestive tract.

Recipes for simple and healthy dishes with seafood

How to cook seafood the right way? So that they not only retain the maximum of their useful properties, but also present a full range of taste qualities. First of all, it is necessary to take note of several basic principles:

  • usually, seafood is NOT thawed before cooking, but only thrown into boiling water and boiled for a few minutes;
  • fry seafood properly in olive oil; you can start this stage after cooking, 5 minutes in a pan or in a saucepan will be enough;
  • the mild taste and delicate aroma of seafood are complemented by various spices during frying or in combination with other components of the dish.

Mussels and squid, shrimp and oysters, seaweed and cabbage in particular are tasty and healthy, which are well appreciated by French, Italian, Spanish and Mediterranean cuisines. Such products become a component of pizza and pasta, salads and soups.

You can diversify your daily diet with the following easy-to-prepare recipes.

Mashed bean soup with shrimp

you will need:

  • ½ liter of vegetable broth or water, 1 can of canned white beans, 20 large peeled shrimp, 1 medium onion, 1 stalk of celery, 2 cloves of garlic, 1 tbsp. l. small breadcrumbs, 5 sprigs of parsley, 0.5 tsp. dried thyme, 2 bay leaves, olive oil, salt, ground black pepper;

cooking technology:

  • strain the beans, chop the onion, garlic and celery, fry in olive oil;
  • add beans and fried vegetables to the boiled broth, boil with spices for 10 minutes;
  • clean the shrimp, cut the back and remove the intestinal vein, sprinkle the shrimp with olive oil, put on a baking sheet and sprinkle with breadcrumbs, bake in an oven heated to 180 ° C until golden for 5-7 minutes;
  • grind the soup with a blender to a smooth puree, bring to a boil again and pour on plates, lay out the shrimp, pour olive oil and serve.

Salad with squid, sugar, grapefruit

you will need for the salad:

  • 200 grams of squid, 1 grapefruit, 1 head of chicory, 1 pear;

you will need for refueling:

  • 2 tbsp. olive oil, 1 tbsp. soy sauce, 1 tbsp. balsamic vinegar, ½ tsp. Dijon mustard;

cooking technology:

  • put the squid in boiling water and boil for a few minutes after boiling, peel the skin, cut into thin rings;
  • peel and peel grapefruit, cut into cubes;
  • peel the pear, cut into cubes;
  • cut the chicory into leaves, cut the cob into strips
  • for the sauce, combine all its components;
  • put the salad on a plate, mix, pour the sauce;
  • if desired, add slices of blue cheese and pine nuts, and the salad will be perfect without that.



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