LESSON 1: FOOD PYRAMID

Definition: Food Pyramid is a visual representation (in the shape of a pyramid) of the optimal number of servings of food a person should eat daily
from each basic food group.

Healthy Eating Food
Pyramid for Children (aged
2 to 5)
Grains: 1.5 - 3 bowls
Vegetables: at least 1.5
servings
Fruits: at least 1 serving
Meat, fish, egg and
alternatives: 1.5 - 3 taels
Milk and alternatives: 2
servings
Fat/oil, salt and sugar: eat the
least
Fluid: 4 - 5 glasses
Healthy Eating Food
Pyramid for Children (aged
6 to 11)
Grains: 3 - 4 bowls
Vegetables: at least 2
servings
Fruits: at least 2 servings
Meat, fish, egg and
alternatives: 3 - 5 taels
Milk and alternatives: 2
servings
Fat/oil, salt and sugar: eat
the least
Fluid: 6 - 8 glasses
Healthy Eating Food
Pyramid for Teenagers
(aged 12 to 17)
Grains: 4 - 6 bowls
Vegetables: at least 3
servings
Fruits: at least 2 servings
Meat, fish, egg and
alternatives: 4 - 6 taels
Milk and alternatives: 2
servings
Fat/oil, salt and sugar: eat
the least
Fluid: 6 - 8 glasses
Healthy Eating Food Healthy Eating Food
Pyramid for Adults Pyramid for Elderly
Grains: 3 - 8 bowls Grains: 3 - 5 bowls
Vegetables: at least 3 Vegetables: at least 3
servings servings
Fruits: at least 2 Fruits: at least 2 servings
servings Meat, fish, egg and
Meat, fish, egg and alternatives: 5 - 6 taels
alternatives: 5 - 8 taels Milk and alternatives: 1 - 2
Milk and alternatives: 1 - servings
2 servings Fat/oil, salt and sugar: eat
Fat/oil, salt and sugar: the least
eat the least Fluid: 6 - 8 glasses
Fluid: 6 - 8 glasses

Food Exchange List: Food Exchange List:

1 bowl of grains is equivalent to: 1 tael of meat is equivalent to:
Cooked rice, 1 bowl Cooked meat, 4-5 slices
Cooked rice noodles, 1 bowl Egg, 1 piece
Bread, 2 slices Firm tofu, 1⁄4 block

1 serving of vegetables is equivalent to: 1 serving of milk and alternatives is equivalent to:
Cooked vegetables, 1⁄2 bowl Low-fat milk, 1 cup
Raw vegetables, 1 bowl Low-fat cheese, 2 slices
Low-fat plain yogurt, 1 pot (150g)
1 serving of fruit is equivalent to:
Medium-sized apple, 1 piece Remarks
Kiwifruit, 2 pieces (small-sized) 1 tael is approximately equivalent to 40 grams (raw meat).
Fruit cuts, 1⁄2 bowl 1 bowl is approximately equivalent to 250-300ml
1 cup is approximately equivalent to 240ml
 PREPARE AND COOK SEAFOOD DISHES
Learning Outcome 1
Perform Mise En Place
(TLE_HECK9-12PC-IIe-14)

Classifications of Seafood
Shell fish – fish with external shells but no internal bone structure.
Fin fish – fish with fins and internal skeletons They have hard outer shells.
A. Saltwater fish B. Freshwater fish A. Mollusks – are soft sea animals B. Crustaceans
Flatfish ● Cat fish ● Bivalves – they have a pair of hinged ● Crustaceans – are animals with
● Flounder ● Eel shells (clams, oysters) segmented shells and jointed
● Sole ● Tilapia ● Univalves – they have a single shell ● legs (shrimps, crabs)
Round fish (abalone)
● Black sea bars ● Cephalopods – (octopus, squid)
● Bluefish
● Cod
● Grouper
Composition and Structure:
Fish consists of water, protein, fats and small amount of minerals and
vitamins.
Fish has very little connective tissue. It means:
1. Fish cooks very quickly, even at low heat.
2. Fish is naturally tender. High heat will result in toughening of protein.
3. Moist-heat methods are used not to create tenderness but to preserve
moistness and provide variety.
4. Cooked fish must be handled very carefully.
1. Fat Fish -- are those that are high in fat. (salmon, tuna, trout, mackerel)
2. Lean Fish – are those that are low in fat. (sole, cod, red snapper, bass)

Market Form of Fish

1. Whole or round – completely intact, as 2. Drawn – viscera removed 3. Dressed -- viscera, scales, head, tail and 4. Steaks – cross-section slices, each
caught fins removed containing a section of backbone

5. Fillets – boneless side of fish, with or 6. Butterflied fillets – both sides of a fish still 7. Sticks or tranches – cross-section slices
without skin joined, but with bones removed of fillets

Characteristics and Market forms of Shellfish

Mollusks Market Forms
Crustaceans Mollusks
● Oysters have rough, irregular shells. The lobster shell is dark green or bluish
● Flesh of oyster is extremely soft and delicate and contains a high percentage of green but turns red when cooked. 1. live in the shell
water.
● Hard-shell clams – can be eaten raw Live lobster must be alive when cooked. 2. shucked – fresh or frozen
● Soft-shell clams are called steamers. The usual way to cook is to steam. 3. canned
● The shells of mussels are not as heavy as clamshells, yellow to
● orange in color and firm but tender when cooked. Crustaceans
● Scallops are creamy white in color and have a sweet flavor. 1. live
● Squid is somewhat chewy and is cut up or either fried quickly. 2. cooked meat, fresh or frozen

Learning Outcome 2
Handle Seafood Dishes
(TLE_HECK9-12PC-IIf-15)

Checking freshness of fish

Fin Fish
1. Fresh and mild odor Shellfish
2. Eyes are clear, shiny and bulging 1. Oysters, clams, mussels in the shell must be alive. Tightly closed shells when
3. Red or pink gills jostled.
4. Texture of flesh is firm or elastic 2. Live or shucked oysters must have a very mild, sweet smell.
5. Shiny scales, and tightly cling, on skin 3. Discard any mussels that are very light in weight or seem to be hollow.
4. Strong fishy odor or a brownish color is a sign of age or spoilage.
5. Live lobster must be alive when cooked. The meat will be firm and the tail springs
back when straightened.
6. Frozen shrimp should be solidly frozen when received.
7. Glazed shrimp should be shiny with no freezer burn.
8. All shrimps should smell fresh and sweet. A strong fishy or iodine smell indicates 9. Live crabs should be kept alive until cooked.
age or spoilage. 10. Frozen crabmeat should be treated like any other frozen fish.
Handling and Storage of Fish
Fresh Fish
1. Store on crushed ice. Use drip pans to allow for drainage of melted ice. Change ice daily. Cover container or store in a separate box away from other foods.
Whole fish should be drawn because entrails deteriorate rapidly.
2. Cut fish should be wrapped or left in original moisture- proof wrap. In a refrigerated box at 30° to 34°F (-1° to 1°C.)
3. Fresh fish may be stored for 1 to 2 days. If kept longer, wrap and freeze immediately.
4. Check store fish for freshness just before using.

Frozen Fish Thawing and Handling of frozen fish

1. Frozen products should be frozen, not thawed when received. 1. Thaw in the refrigerator, never at room temperature. If pressed for time, keep in
2. Items should be well wrapped, with no freezer burn. the original moisture-proof wrapper and thaw under cold running water.
3. Store at 0°F (-18°C. or colder. 2. Small pieces like fillets and steaks can be cooked frozen to prevent excessive
4. Maximum storage time drip loss. Large fish should be thawed for even cooking.
Fat fish -- 2 months 3. Fillets that are to be breaded can be partially thawed.
Lean fish -- 6 months 4. Handle thawed fish as fresh fish. Do not refreeze.
5. Rotate stock – first in, first out (FIFO) 5. Breaded, battered and other frozen prepared fish items are mostly cooked from
frozen state.
Shellfish
1. MUSSELS. Keep refrigerated (32°F to 35°F/0° to 2°C). and protect from light. 2. in saltwater
Store in the original sack and keep the sack damp. ● Cooked lobster meat must be covered and refrigerated at 30° to 34°F.
2. SCALLOPS. Shucked scallops can be cooked without further preparation. Keep It is very perishable and should be used in 1 – 2 days.
scallops covered and refrigerated (30°F to 34°F). Do not let them rest directly on 4. SHRIMPS
ice or they ● Kept frozen at 0°F (-18°C). or lower
will lose flavor and become watery. ● Thaw in refrigerator
3. LOBSTERS. ● Peeled shrimp should be wrapped before placing on ice
● Live lobsters are either live or cup up before cooking. Live lobsters are ● Shrimp served hot must be peeled and deveined before cooking
plunged head first into boiling water, then simmered for 5 – 6 minutes. If ● Shrimp to be served cold, must be peeled after cooking to preserve
served hot, they are drained well and split in half, and claws are flavor.
cracked. 5. CRABS
Live lobsters can be kept in two ways ● Live crabs should be kept alive until cooked.
1. packed in moist seaweed, kept in a cool place ● Frozen crabmeat is very perishable when thawed. It must be treated
like any other frozen fish.

Learning Outcome 3
Cook Seafood
(TLE_HECK9-12PC-IIgi-16)

Cooking Techniques for Fish and Shellfish

Fish is very delicate and easily overcooked. During cooking, test for doneness must be observed.
1. The fish just separates into flakes
2. If bone is present, the flesh separates from the bone, and the bone is no longer pink
3. The flesh becomes opaque (usually white)
Lean fish
● Lean fish has almost no fat, so it easily becomes dry. It is best served with sauces to enhance moistness and gives richness.
● Poaching is the moist heat method suited
● Fish should be basted with butter or oil if broiled or baked.
● Lean fish maybe fried or sautéed to gain palatability from added fat.
Fat fish
● The fat in fish, enables them to tolerate more heat without becoming dry.
● Fat fish can be cooked by poaching.
● Fat fish are well suited to broiling and baking. The dry heat methods eliminate excessive oiliness.
● Large fat fish like salmon, and mackerel may be cooked in fat, but care should be taken to avoid excessive greasiness.
Shellfish
● Cook oyster just enough to heat thoroughly to keep it juicy and plump.
● Clams become tough and rubbery if overcooked
● Shrimps like other shellfish, become tough and rubbery when cooked at high temperature.

Scaling Whole Fish

Once your work area and fish are ready, you can begin the actual scaling process.
1. Lay your fish flat on the board or hold it steady in the water.
2. Hold the fish down firmly with your hand near its head.
3. Begin to rake the scales from the tail towards the head. They should start coming off in clumps.
4. Be sure to remove the scales on both sides of the fish, as well as scales near the fins, the collar and the tail.
5. When you think you have gotten most of the scales, rinse the fish off again with water. This will wash away any loose scales and help you
to identify any remaining scales that need to be removed.

Filleting Fish
1. First, cut behind the head while angling the knife toward the front of the fish. There is a lot of good flesh on the top side where the fillet
extends under the bony plate of the skull and angling the knife will ensure you don't waste it. Cut down to the bone and follow the line
through to just behind the fins.
2. Turn the fish and run the knife just clear of the fins with a slight downward angle. When you feel the knife is down to the bone reduce the
angle and follow the bone until you come up against the backbone.
3. Peel the fillet back and run the knife over the backbone severing the small lateral fish bones in the process. Stop at this point.
4. Turn the fish over and repeat the procedure. Repeat the second cut near the dorsal fin with the knife angled slightly down. Continue this
along the length of the fish Reverse the direction of the filleting knife and follow the bones by "feeling them" with the fillet knife until the
fish backbone is reached
5. Peel the fillet back and cut around the backbone and through the small lateral bones. Run the fillet knife right through to the skin on the
underside of the fish.
6. Cut over the belly flap either through or over the belly bones. It can be easily cut through here with the razor sharp filleting knife.
7. Cut any remaining attached sinew or skin. Remove the first fillet. Flip the fish back to the original side and cut the bones around the gut
cavity. Release the rest of the fillet from the backbone.
Skinning Fish
1. When filleting or skinning fish keep the skinning knife clean and wet, this lubricates the blade and gives a much cleaner cut, more control
of the knife and far less drag on the sides of the blade. Stop when you have an inch or two (25 to 50mm) of fillet released.
2. Change your grip on the fillet to a secure grip on the tab of fish skin you created with the first cut
3. Firmly hold the knife still and at a fixed angle. Wriggle the skin from side to side while pulling backwards on the tab of fish skin
 4. Continue this motion through the fillet. You can see that even though the skin in the left hand is creased under the tension it has no effect
where the fillet knife is separating the fish skin from the flesh.
5. The fillet and skin are parted and no fleshes have been wasted nor have left any skin or scales on the fillet. If you scroll up you will note
the knife has not moved over the last four fish skinning pictures.

Deboning Fish
1. Gentle strokes of a knife angled towards the gut cavity will reveal the position and lay of the fine bones. Follow this line, cutting completely
through, to release the top part of the fillet.
2. The line of fine bones stops around two thirds of the way down the fillet. At this point put the knife on the other side of the line of bones
and run the knife up the fillet until the point is well under the bones around the gut cavity.
3. Separate the two and reinsert the knife at an angle suitable to cut the flesh from the underside of the gut bones
4. Keep the knife following close to the fish bones to recover as much flesh as possible

Opening Oyster
Hold the oyster cup side down and the hinge pointed towards you.
1. Insert oyster knife at hinge slowly but firmly and push the knife between the shells. Use a slight side to side rocking movement with your
knife as you push in.
2. Work the tip of the knife into the oyster (about 1/2inch).
3. Twist knife handle to pop oyster open.
4. Push knife into oyster and slice muscle from top shell.
5. Open top shell.
6. Cut muscle from bottom cup. Turn the meat over for the most professional appearance.

Opening Clams
1. Scrub clams under cool running water using a stiff kitchen brush.
2. Over a bowl, hold the clam firmly in your hand and insert the clam knife between the top shell and bottom shell. A towel can be used to
protect your hand. Work the knife around to cut through the hinge muscle. The bowl will catch the liquor from the clam.
3. Open the shell. Slide the knife between the clam and the shell. Detach the clam.
4. The clam is now ready to be cooked or eaten raw.

Cleaning a Squid
1. Pull off the head Remove the ink sac.
2. Cut Tentacles.
3. Remove beak from tentacles
4. Pull out the tail tube and cartilage
5. Pull off the skin
6. Cut into rings

Splitting a Lobster
How to Cut Lobster in Lengthwise
1. Place the lobster on its back on a tea towel to prevent slipping.
2. Using a heavy sharp knife, cut right through the underside of the body and tail, down the center.
3. Turn the lobster around and continue the cut through the center of the head. Place the lobster on its back on a tea towel to prevent
slipping.
4. Using a heavy sharp knife, cut right through the underside of the body and tail, down the center.

Cooking Methods
Cooking is simply the transfer of heat from a source to food.

DRY-HEAT COOKING METHODS

In dry-heat cooking, food is cooked either by direct heat, like on a grill, or by indirect heat in a closed environment, like in an oven. Dry-heat cooking
methods without fat include the following:
A. Broiling- Broiling is a rapid cooking method that uses high heat from a source located above the food. Broiled food becomes browned on
the top. Food items that can be broiled include tender cuts of meat, young poultry, fish, and some fruits and vegetables.
B. Grilling- is a very simple dry-heat method that is excellent for cooking smaller pieces of food. The food is cooked on a grill rack above
the heat source. No liquid is added to the food during cooking. A cook might add small amounts of fat or oil during the cooking process
simply to add flavor to the finished dish.
C. Roasting and D. Baking- Roasting and baking are techniques that cook food by surrounding the items with hot, dry air in the oven. As
the outer layers of the food become heated, the food’s natural juices turn to steam and are absorbed into the food. These juices create a
natural sauce. Food items that can be baked or roasted include fish, tender meats and poultry, and some fruits and vegetables. You can
bake food covered or uncovered, depending on the recipe.
*Roasting generally requires longer cooking times and often for the food to be raised off the pan by a rack or a bed of mirepoix. Roasting
is most often used with large cuts of meat, whole birds (poultry), or fish. Adding liquid to the pan and/or basting during the roasting
process will add flavor, moisture, and color to the food.
D. Searing- is a unique cooking method that involves heating a surface to a very high temperature (sometimes hotter than 800 degrees) and
placing the food on the surface until a crust forms.
E. Griddling- Griddling is cooking a food item on a hot, flat surface (known as a griddle) or in a relatively dry, heavy-bottomed fry pan or
cast-iron skillet.
Another way to prepare food is to use dry-heat cooking methods with fat and oil. These methods include the following:
A. Sauteing- The sauteing method cooks food rapidly in a small amount of fat over relatively high heat. The fat adds to the flavor. When
sauteing, the pan is heated first, and just enough fat is added to coat the bottom of the pan.
B. Pan-frying- Cooking techniques that use more fat than those discussed so far include pan frying and deep-frying. To pan-fry food, cook it
in oil over less intense heat than that used for sauteing or stir-frying.
C. Stir-frying- Stir-frying is a cooking method closely related to sauteing. Like sauteing, it is a quick-cooking, dry-heat method. Food is
cooked over a very high heat, generally in a wok with little fat, and stirred quickly.
D. Deep-frying- a method where food (usually coated) immerse completely in hot fat and fry it until it is done.

How to Add Moisture to Dry-Heat Cooking

Some food will lose moisture and become dry when cooked using dry heat. Any food prepared using dry heat must be naturally tender or prepared
by adding moisture. There are several ways to add moisture. Here are a few:
a. Barding: Wrapping an item (usually a naturally lean piece of meat, such as pork tenderloin) with strips of fat before cooking to baste the
meat, making it moister.
b. Larding: Inserting long, thin strips of fat into a large, naturally lean piece of meal with a special needle before cooking to baste the meal
from the inside.
c. Marinating: Soaking an item in a combination of wet and dry ingredients to provide flavor and moisture.
d. Brining: Soaking an item in a high salinity liquid to increase the items ability to retain moisture while cooking

MOIST-HEAT COOKING METHODS

Moist-heat cooking techniques produce food that is delicately flavored and moist, sometimes with a rich broth that can be served as a separate
course or used as a sauce base. Moist-heat cooking methods provide the opportunity to create nutritious, appealing dishes with a range of flavors
and textures.
A. Simmering-When simmering, you completely submerge food in a liquid that is at a constant, moderate temperature.
B. Blanching- Blanching is a variation of boiling. When blanching, you are partially cooking the food (this is also called parcooking), and
then finishing it later. Cooks frequently use blanching to pre-prepare vegetables.
C. Poaching- When poaching, cook food between 160°F and 180°F (71 °C and 82°C). The surface of the poaching liquid should show some
motion, but no air bubbles should break the surface.
D. Shallow poaching- Shallow poaching cooks food using a combination of steam and a liquid bath. Shallow poaching is a last-minute
cooking method most suitable for food that is cut into portion-sized or smaller pieces. The food is partially covered by a liquid containing
an acid (usually wine or lemon juice), herbs, and spices in a covered pan.
E. Steaming- Steaming is cooking food by surrounding it in steam in a confined space such as a steamer basket, steam cabinet, or
combi-oven. Steaming can take place with or without pressure. Placing food in a steamer basket on top of a pot of boiling water directly
exposes the food to steam, which is 212°F.

COMBINATION-COOKING METHODS
A combination of both dry-heat and moist-heat cooking methods.Combination-cooking techniques are useful because they can transform the less
tender and less expensive main ingredients into delicious and tender finished products.

A. Braising: Primarily used for larger cuts of meat

-In braising, first sear the food item in hot oil, and then partially cover it in enough liquid to come halfway up the food item. Then cover the
pot or pan tightly, and finish the food slowly in the oven or on the stove top until it is tender. A bed of seasonings adds moisture and flavor
to the food.
B. Stewing: Used for smaller pieces of food
-Stewing techniques are similar to braising, but the pre-preparation is a little different. First, you cut the main food item into bite-sized
pieces and either blanch or sear them. As with braising, you cook the food in oil first, and then add liquid. Stewing requires more liquid
than braising. Cover the food completely while it is simmering.

Learning Outcome 4
Plate/Present Seafood Dishes
(TLE_HECK9-12PC-IIj-17)

Fundamental of Plating ● Serve baked fish with a sauce or seasoned butter to enhance
1. Balance – select foods and garnishes that offer variety and contrast moistness and improve palatability. Serving with lemon also
● color – two or three colors on a plate enhances the fish.
● shapes – variety of shapes ● For service, the fish is removed from the dish, the liquid is strained,
● textures – variety of textures degreased, reduced and finished by adding butter, cream or
● flavors – veloute sauce.
2. Portion size
● match portion sizes and plates – select plates large enough to hold Serving Broiled Lobster
all the items without crowding ● Serve immediately with melted butter or appropriate sauce and
● balance the portion sizes of the items on the plate – don‘t let the garnish.
● main item get lost with excessive garnish
● arrangement on the plate – Serving Sautéed and Pan Fried
● Remove the fish with a spatula and place on a serving plate with
Guidelines to help plating attractive the presentation side up.
1. Keep food off the rim of the plate. ● Sprinkle fish with lemon juice and chopped parsley.
2. Arrange the items for the convenience of the customer. ● Heat raw butter in the sauté pan until it turns light brown. Pour over
3. Keep space between items. Each item should have its own the fish immediately and serve at once.
identity.
4. Maintain unity. Create a center of attention and relate everything to Serving Poached or Simmered Fish in Court bouillon
it ● Served poached fish with appropriate sauce, such as hollandaise
5. Make every component count. for hot fish and a mayonnaise – based sauce for cold fish. Mild
6. Add gravy or sauce attractively. vinaigrette go well with
7. Keep it simple. both hot and cold poached fish.

3. Serve hot foods hot, on hot plates, Serve cold foods cold, on cold plates Serving Poached Fish in Fumet and Wine
Examples of Garnishes or Accompaniment for Plating ● Reduce the cuision over high heat to about 1⁄4 of its volume.
● Bouqetiere - bouquet of vegetables ● Add fish veloute and heavy cream and bring to boil.
● Jardinière - garden vegetables ● Adjust seasoning with salt, white pepper and lemon juice.
● Clamart - peas ● Strain the sauce.
● Crecy - carrots ● Arrange the fish on plates formservice, coat with sauce and serve
● Doria - cucumbers (cooked in butter) immediately.
● Dubarry - cauliflower
● Fermiere - carrots, turnips, onions and celery cut into uniform
slices Glazing
● Forestiere - mushrooms Poached fish is sometimes glazed before serving
● Lyonnaise - onions 1. Combine the finished sauce with egg yolk, hollandaise sauce or lightly
● Nicoise - tomatoes concasse cooked with garlic whipped cream.
2. Coat the fish with the sauce and run the plate under a broiler until the
Serving Baked Fish sauce is golden brown.

Learning Outcome 5
Storing of Fish and Shellfish
(TLE_HECK9-12PC-IIj-18)
Fresh Fish
1. On crushed ice – use drip pans to allow for drainage of melted ice. Change ice daily. Cover container or store in separate box away from other foods.
a. Whole fish should be drawn (that is viscera removed) as soon as possible because the entrails deteriorate quickly.
b. Cut fish (fillets, steaks, portions) should be wrapped or left in original moisture proof wrap.
2. Refrigerate at 30° to 34°F (-1° to 1°C...
3. Fish may be stored for 1 to 2 days. If it must be kept longer, you must wrap and freeze it immediately.
4. Check stored fish for freshness just before you use it. Even if it was fresh when received, it may not be fresh after few days in storage.
Frozen Fish
1. Store at 0°F (-18°C. or colder.
2. Keep well wrapped to prevent freezer burn
3. Maximum storage time: Fat fish – 2 months; Lean fish – 6 months.
4. Rotate stock – first in, first out.
Shellfish
A. Oyster
1. Keep live oyster in a cold, wet place in the cartons or sacks.
2. Store fresh shucked oysters in original container in refrigerator at 30° to 34°F (-1° to 1°C). They will keep up to 1 week.
3. Keep frozen oysters in freezer at 0°F (-18°C. or colder, until ready for use.
B. Lobster and Shrimp
1. Store at 0°F (-18°C. or colder).
2. Fresh or thawed shrimp in shell are stored on crushed ice, like whole fish.
3. Peeled shrimp lose soluble nutrients and flavor when stored unwrapped on ice. They should be wrapped before placing on ice or covered and simply refrigerated.
4. Packed in moist seaweed or in moist, heavy paper, kept in a cool place.