Food Guides

Food Guides Accordion

Beef

Australian beef is a valuable source of healthy unsaturated fats and is an important source of protein, essential vitamins and minerals. Red meats contain a unique combination of iron, zinc, omega 3, vitamin B12 and protein.

Tips for picking Good cuts of beef:

  • Look for a creamy white layer of fat on the exterior of the cut
  • A bright red coloured eye or muscle on the beef
  • Good marbling throughout the cut, this adds extra tenderness and flavour.

Popular Cuts:

  • Eye Fillet – this is the smallest and most tender cut of beef with very minimal fat content. This is considered a premium cut and is great for marinading or adding a rub.
  • Scotch/Porterhouse/Sirloin – these cuts are all very similar and come from the same area of the animal. They are usually very tender with good marbling and rich flavour. Great for cooking on the BBQ or serving up with a delicious accompaniment.
  • Ribs – the ribs are a very well-marbled and tender cut which can often make it a bit pricier than other cuts; however this cut makes a beautiful and impressive standing rib roast when the rib bones are left intact.

TIP:

Always rest your meat after cooking! As meat is cooked, the proteins seize up once heat is applied. When this happens the juices are pushed towards the centre of the meat.

Allowing the meat to stand away from the heat after you have finished cooking lets the meat relax and the juices to redistribute and be reabsorbed. As a result you will have a much more tender, moist and juicier piece of meat. The time taken to rest will depend on its size; a roast is best rested for 10 – 20 minutes before carving. Steaks and chops should stand for around 2-3 minutes before serving.

Chicken

Chicken is one of the world’s primary sources of animal protein. One serve of chicken breast can provide more than 50% of the recommended dietary intake of protein per day. Here are some great tips to be considered when selecting cuts of chicken:

Tips for picking a good piece of chicken:

  • Look for cuts that are plump in shape and have a rounded breast
  • Where possible, select chicken that has been organically raised or that is “free range” they have a much better flavour and are better for your health.
  • Chicken should never have an ‘off’ smell.

Popular Cuts:

  • Breast – probably the most popular and versatile cut of chicken, the breast is very lean and easy to cook. As this is the meatiest part of the bird it is best used in fast cooking methods such as barbequing and pan frying.
  • Wing – The wings are a very small cut but extremely flavoursome. They are great to marinating and serving as finger food.
  • Thigh – More flavoursome than the breast, the thigh is also suited to fast cooking methods and is great for using in curries, stir-fry’s and other Asian dishes.

TIP:

Avoid freezing chicken whenever possible to eliminate the moisture loss during thawing which results in a much less tender meat. However if you must freeze your chicken, be careful in your storage methods as it is very important not to contaminate other foods, this will encourage the spread of bacteria. 

Fish & Seafood

In Australia we are lucky enough to have some of the freshest and most delicious range of fish and seafood in the world.

At the Belconnen Fresh Food Markets the best quality fish and seafood arrives daily from around Australia, and is available at the most competitive pricing.

Here are some great tips to consider when you are purchasing fish and seafood at the markets:

  • Our friendly Fishmongers are the best people to ask for advice about the flavours, textures and best cooking methods of fish and seafood.

  • Always ask about seasonal fish and seafood because seasonal produce has better availability and pricing.

  • When selecting whole fish, we encourage our customers to touch and feel as a firm bladder area is the best indicator of fresh whole fish. Please note that contact with ice can dull the eyes of fresh fish.

  • Fresh fish should have a pleasant fresh ocean smell, never buy fish that has unexpectedly pungent aromas – it may be unsafe to eat and cooking it will not improve the quality.

  • As fillet colour, texture and shape can vary a great deal with each species of fish, the best indicators of a fresh fillet are a fresh, ocean smell and a consistent colour within each batch.

  • When buying cooked prawns and oysters, our recommendation is to Try Before You Buy to ensure that you are satisfied with the product. FishCo offer complimentary tasting of all cooked prawns and oysters.

  • When buying uncooked prawns, the best indicator of freshness is to check the firmness of the prawn. However, always be mindful that some species are naturally softer than others.

Examples of Seafood varieties regularly available at Belconnen Fresh Food Markets:

Strong Flavoured Fish

Mild Flavoured Fish

Mildest Flavoured Fish

Tuna*

Sardines*

John Dory

Flathead

Red Emperor

Ling

Orange Roughy

Marlin*

Kingfish*

Snapper

Atlantic Salmon*

Tilapia

Flake

Basa

Swordfish*

Mackeral*

Silver Bream

Perch

Coral Trout

Nile Perch

Blue Eye Cod

Kingfish*

Spanish Mackeral*

Tailor*

Sand Whiting

Parrot Fish

Groper

Monkfish

Moonfish*

Bonito*

Silver Dory

Barramundi

Rainbow Trout

Bream

Murray Cod

Garfish

Leather Jackets

Ocean Trout*

*Denotes fish that is very high in Omega 3 Fatty Acids.

NB: All fish contain Omega 3 Fatty Acids.

TIPS:

  • Storing fish fillets in direct contact with ice may cause it to break down. Instead remove the packaging and place fish on a plate or tray, cover with plastic wrap and refrigerate. Cook and eat within two days. 
  • The best and safest way to defrost fish or seafood is in a covered bowl, in the fridge. 
  • When eating whole fish, the best way to avoid bones is to pull the flesh down along the line of the rib cage (away from the top fins) with your fork.
  • Store Green (raw) prawns in a bowl of ice and water in the fridge and change the ice/water mix daily.  Cook and eat within two days.
  • Oysters should be stored with a wet double sheet of paper over them, and then sealed with plastic wrap or in a container, and kept in the fridge.
  • Smoked Trout should never be stored in the plastic bag that it’s sold in. 
All Fish & Seafood Guides and Tips are bought to you by Fishco Downunder.
fishco

Lamb

Lamb is a very versatile type of meat which provides a range of cuts for any budget. Wonderfully rich in flavour, lamb can lend itself to all sorts of dishes including roasts, barbeques or salads. Here are some tips to consider when picking the best cuts of lamb:

Tips for picking good cuts of lamb:

  • Avoid meat that is discoloured, looks slimy or has ‘off’ odours – try and find a nice bright coloured cut of meat.
  • Always choose a piece of meat that is within its range of acceptable dates. Even though the cut may look and smell acceptable after the given dates, it is always wise to eat within the suggested time frame.

Popular Cuts:

  • Rack/Cutlets – this is a very tender and juicy cut of meat. A full rack is great for oven roasting, or can be cut into single cutlets and pan-fried for quick and easy meal. Racks and cutlets are great with a herb crust or marinade.
  • Loin – The loin comes from the middle of the Lamb and can provide numerous cuts including sirloin and fillet steak. This cut is characteristically very tender and is ideal for grilling or panfrying.
  • Leg – Traditionally used in roasts, this cut great for slow cooking at a moderate heat to allow even cooking which will retain the tenderness and juiciness of the meat.
  • Rump – Typically a cheaper cut of meat, providing great value for budget shoppers, the rump steak is a very tasty cut which is ideal for adding to casseroles and curries using a slow cooking method.

TIP:

Lamb works well with a variety of citrus, fruit and herbal accompaniments. Try using thyme, rosemary, parsley, coriander, mint, cinnamon, chilli, fennel seeds, oregano, lemon or cumin to compliment your dish.

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