A Scotch fillet is the rib-eye cut of steak that lies under the ribs of the cow. This tender portion of meat is often attached to the ribs to create a standing rib roast, but when it is detached and sold separately, it is a tender and versatile cut of meat that can be grilled, broiled or sautéed.

Atlantic croaker, also called hardhead, is found in the East Coast of United States from Massachusetts to Florida, and in the Gulf of Mexico. Croaker has a white meat with a sweet flavor. A 3-oz. serving of cooked croaker contains 111 calories, 19 g of protein and 3.4 g of fat.

Substituting fish for red meat once or twice a week is a quick way to make your diet healthier. Most kinds of seafood cook quickly, so they fit with even the busiest of lifestyles. The only drawback is that fish is a supremely perishable ingredient, so keeping it on hand for impulse meals is problematic.

The hardest part of cooking a salmon fillet is figuring out how to determine whether the fillet is fully cooked or not. The University of Alaska Fairbanks lists the visual indicator of salmon that no longer looks translucent and becomes a cloudy, pink color as ready to eat.

Crawdads, also known as "crayfish" and "crawfish," are small shellfish found in freshwater rivers and ponds throughout the United States. They look like miniature lobsters and grow to be 3 to 6 inches long. Because crawdads live in freshwater, it is important that they are cleaned thoroughly before they are cooked.

Tilapia is a light, flaky, inexpensive fish found in restaurants and grocery stores. Unfortunately, tilapia is not the healthy alternative to a hamburger many believe. In fact, it may be worse for you, based on the amount and types of fats it contains.

Snook is a white-meat fish with a tasty, flaky flesh. It's illegal to buy or sell snook, but you can catch and cook the fish legally. Snook is a lean, healthy protein that makes a great centerpiece for a low-fat seafood-based meal. Snook fillets cook quickly on the grill or blackened in a hot pan.

Kahawai are firm, silvery fish found in the ocean waters of New Zealand and Australia. Kahawai are also referred to as sea trout or Australian salmon. The meat of Kahawai is fatty with a strong taste, similar to Chinook or Coho salmon. Prepare Kahawai in foil packets with herbs to lock in flavor.

You don't have to sacrifice flavor and texture when you prepare tuna without the mayonnaise. Mayonnaise, which is comprised of egg yolk, vinegar or lemon juice and some kind of oil, tends to be high in fat, saturated fat and calories. One tablespoon of mayonnaise typically has around 100 calories and 10 g of fat.

Coating fish with flour before cooking enhances its naturally delicate texture by creating a crispy golden-brown outer crust while retaining its inner flakiness. Used most often when pan-frying, the flour coating adds flavor and helps to seal in juices.

Swordfish has a firm texture and the meaty flavor that even fish-phobes enjoy. Properly prepared, swordfish is juicy and tender, but overcooked swordfish turns at once rubbery and dry.

Blue grenadier fish, also known as hoki, blue hake or whiptail fish, is a saltwater fish commonly caught in New Zealand. The meat is white in color, and is fairly soft when compared with other, more common fish like salmon and tuna.