3.1.4 Preparing Meat, Fish, and Alternatives

• What are the key nutrients found in meat, fish, and their alternatives?

  Protein, iron, vitamin B12
• Meat provides high-quality protein, iron, vitamin B12, and zinc
• Fish is a good source of omega-3 fatty acids and vitamin D.
• Match the food group with its key nutritional contribution:

  Meat ↔️ High-quality protein

  Fish ↔️ Omega-3 fatty acids

  Alternatives ↔️ Supports vegan diets
• What role does iron play in the body?

  Red blood cell production
• Vitamin B12 helps maintain a healthy nervous system
• Omega-3 fatty acids are beneficial for heart and brain health.
• Which vitamin promotes calcium absorption for strong bones?

  Vitamin D
• Order the meat types from highest to lowest protein content:

  1️⃣ Beef

  2️⃣ Pork

  3️⃣ Lamb

  4️⃣ Poultry

  5️⃣ Game
• Match the meat type with its common cooking method:

  Beef ↔️ Roasting

  Pork ↔️ Stir-frying

  Poultry ↔️ Baking

  Lamb ↔️ Stewing
• What is a key characteristic of beef?

  Rich flavor
• Poultry is lean and has a mild flavor
• Game meat is often lean and has a robust flavor.
• What are the three primary nutrients found in fish?

  Protein, omega-3s, vitamin D
• Salmon is a fatty fish high in omega-3 fatty acids
• Match the fish type with its common cooking method:

  Salmon ↔️ Grilling

  Cod ↔️ Baking

  Tuna ↔️ Searing

  Mackerel ↔️ Smoking
• Cod has a mild flavor and flaky texture, making it low in fat and high in protein.
• What is a nutritional benefit of tuna?

  High in omega-3s
• Mackerel is an oily fish with a strong flavor
• Which type of fish is fatty, rich in omega-3 fatty acids, and has a rich flavor?

  Salmon
• Cod is characterized by its mild flavor and flaky texture.
• Tuna is high in protein and omega-3 fatty acids but low in vitamin D.
• What is the common cooking method for mackerel due to its oily nature and strong flavor?

  Smoking
• Salmon is often compared to beef due to its high nutritional value.
• Match the alternative to fish with its key nutrients:

  Tofu ↔️ Protein, iron, calcium

  Lentils ↔️ Protein, fiber, iron

  Beans ↔️ Protein, fiber, folate

  Quinoa ↔️ Protein, fiber, magnesium
• Steps for preparing meat using the braising technique:

  1️⃣ Sear the meat at high heat

  2️⃣ Cook in liquid at low heat

  3️⃣ Simmer in a Dutch oven

  4️⃣ Use a trivet to prevent sticking
• Baking fish involves cooking it in the oven with dry heat.
• What cooking technique for fish uses direct heat to achieve a charred exterior?

  Grilling
• When baking fish, it is essential to preheat the oven.
• Grilling fish requires brushing it with oil before placing it on the grill.
• Cooking fish in the oven with dry heat is called baking
• Grilling fish involves cooking it over direct heat to achieve a charred exterior.
• What is the term for cooking fish in liquid at a low temperature?

  Poaching
• When poaching fish, you should bring the liquid to a simmer
• Match the meat type with its key characteristics:

  Beef ↔️ Rich flavor, tender cuts

  Pork ↔️ Mild flavor, versatile

  Lamb ↔️ Distinct flavor, fatty

  Poultry ↔️ Lean, mild flavor
• Lamb is high in protein, iron, and zinc.
• What is a common cooking method for poultry due to its lean nature?

  Baking
• Salmon is fatty and high in omega-3 fatty acids, making it ideal for grilling
• Cod has a mild flavor, white flesh, and is low in fat.
• What are some of the key nutritional benefits of lamb?

  Protein, iron, zinc