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Cooking Meals from the Sea, it's so Easy!

Cooking Seafood

Fresh or frozen, smoked, stuffed, breaded, ready to eat, whole, as steaks or fillets, in bulk or in individual or family portions, enjoy what the sea has to offer in all its forms, tastes and cuts. Head for the Ideas & Tides counter to reel in a feast! Snapper, mahi-mahi, tilapia, marlin, tuna, lobster, shrimp and more—all are brought to you daily by Metro, along with tips that make cooking treats from the sea so easy!



Fresh Fish

Buying and Keeping your Fish Fresh

  • Choose fish that smells fresh and has flesh that is firm and shiny.
  • For greatest freshness, eat fish the day you buy it.
  • Wrapped in waxed paper and kept in a sealed container, fish can be stored in a refrigerator 2 to 3 days (at 4°C or colder), steaks and fillets will keep for up to 3 months in a freezer (at -18°C or colder) while whole fish are good for 4 to 6 months.
  • Fish should not be kept in plastic film because it prevents proper aeration.

Cooking Fish Made Easy!

  • Fast cooking over high heat maximizes flavour while retaining the succulence and flavour of fish.
  • Allow 5 to 7 minutes of cooking time for each centimetre of thickness at the thickest part of the fish, either fresh or thawed.
  • Cook frozen fish without thawing to capture as much of the flavour and moistness as possible. Allow about 20 to 24 minutes of cooking per centimetre of thickness.
  • Overcooking fish makes it dry and rubbery.

Cooking en Papillote

Cooking fish using parchment paper is both simple and healthy. Place your fish in the middle of a square sheet. Garnish with vegetables (shoestring parsnip and carrots, for example) and season with fresh or dried herbs. Add a touch of lemon juice, salt and pepper to taste. Close the papillote tightly. Place it on a cooking sheet. Into the oven it goes. Now that’s simple!

Perfect Pairings

While there are certain rules to follow in marrying wines and fish, your tastes and preferences are really what matters! Don’t mask the delicate flavours of fish with a wine that is too strong or dominant.

Fish with Delicate Sauce or AromaticsFish Spiced, Smoked or with a Strong Sauce
Light white wine: Girondin, Gouverneur Fouquet, Oro de Chile, Chabrol and AufkellereienFull-bodied white wine: Silverthorne
Mid-bodied white wine: Relais des Oliviers, Roissy and RouvetLight red wine: Nuit de la Saint-Jean, Gouverneur Fouquet, Monseñor Diaz de Chile and Oro de Chile

Spice up Those Evening Get-togethers ...

Don’t be afraid to try something new among the fish dishes you might choose to serve. Combine ingredients from the three columns below for tasty offerings that are quick and easy to prepare!

Spices and Fresh HerbsAromaticsVegetables
Basil, dill, saffron, chives, tarragon, curry powderFinely grated fresh ginger, capers, chopped garlic, grilled sesame seeds, sliced black olives, lime or lemon zestPepper in strips, diced fresh tomato, marinated chopped artichokes, sliced mushrooms, sliced onion, diced fennel bulb

Kid's Favourites!

Canned fish are an excellent substitute for fresh or frozen fish. You'll bring a smile to the faces of your young ones with a lunch box containing original and tasty fish sandwiches!

  • Tuna, mayonnaise, grated Emmental cheese, chopped green onion, diced apple and fresh parsley.
  • Salmon, mayonnaise, sliced black olives, diced red pepper and fresh dill.
  • Shrimp cocktail, chopped, mayonnaise, sour cream, juice and zest of lime, chives, salt and pepper.

For quick, tasty sandwiches, pick up some flavoured tuna, for example Spicy Thai Chilli or Sun dried tomatoes and basil.

Nutritional Value

Fish and seafood contain generous amounts of high quality protein, vitamins (A, B, D) and a number of minerals (phosphorus, zinc, selenium). They are also good choice for dieters because they contain few calories. Not surprising, then, that nutrition experts recommend we eat fish 2 to 3 times a week.


Is Fish Really so Fat?

Fish contains omega 3, a fat that is beneficial for cardiovascular health. The higher in fat content, the more omega 3 a fish will contain, the better for your health!

TypesRatingLipid Content (fat)
Haddock, pike, walleye, pollock, monk fish, cod, soleLean1 to 4%
Swordfish, tuna, rainbow troutSemi-lean5-10% 
Mackerel, herring, salmon, sardineFatMore than 10%

Metro Tips

  • In the serving dish, spread an even coat of coarse salt under oysters to keep them from tipping.
  • As an accompaniment to shrimp and lobster, enjoy Merit Selection's Irresistible new seafood sauce, with a lightly fruited and sugary tomato flavour.
  • Try the 100% clearwater scallops, exclusively at Metro! These large scallops are packed with flavour and easy to prepare. You can enjoy them in minutes! Try our recipe for Tilapia and scallop rolls with tomato and basil sauce.
  • Let yourself be tempted by the tournedos offered at the Ideas & Tides counter: Cheese, sole or shrimp, mixed with vegetables. Your Master fishmonger can offer a lot more.

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