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Eye of The Tiger(fish)

Probably the most recognisable movie soundtrack of all time – minus the fish, of course, as that sounds like a Spongebob parody but I had to have some sort of seafood reference in the title – Survivor’s 1982 hit is pretty inspiring when it comes to getting fit. There’s not one of us who, having watched the film Rocky, didn’t feel at least some motivation to get up and get active, if we weren’t already.

One of the most memorable scenes of the hit film involves a 4am wake-up, a wander to the fridge and a glass of five raw eggs being downed in record time…as you do. Whilst we here at AO Seafood aren’t in a position to endorse or recommend such actions, what that scene really emphasises is the importance of diet when training.

It’s a well-established fact within the health and fitness industry that it’s not so much how you train (although, clearly, significant effort is involved) but how you recover that really makes the difference. And the most vital ingredient to recovery? Protein.

If you’ve ever felt those pains a day or two after a good training session, they’re coming from tiny little tears in the muscle – nothing to worry about and perfectly normal – and it’s protein that the body uses to repair these tears and recover sufficiently. So, in order to maximise results in the gym, a high protein diet is recommended.

Can you see where this is going? Yep, you guessed it…FISH!

Seafood is an exceptionally good source of protein. For example, Tuna contains around 30g of protein per 100g serving. Similar size salmon and sea bass portions contain around 20g, to name but three. And of course, the average tuna steak and salmon supreme portions are a good bit bigger than that! In addition, seafood contains essential omega-3 and omega-6 fats which are an important part of any good diet.

In a nutshell – if you want to train well, you must eat well, and there’s nothing much better for you than seafood.

You’ll be pleased to know that AO Seafood stocks all of the aforementioned fish, and we offer tailor made boxes for your training requirements – you can check these out here!

Sorted. Now where’s my headphones?

Der…Der der der…Der der der…Der der derrrrrrrr.


Fresh Octopus on sale, 10% Off

AO Seafood are knocking 10% off the price of 1kg of fresh octopus for this week. If you haven’t tried cooking it before then at this price it’s worth giving it a go. There are a plethora of recipes online from very simple & quick recipes to more in-depth ones. The seafood comes a 1kg of fresh raw octopus before any prep is done to it. Fresh Octopus is normally £6.99/Kg or £2.10/portion, the average weight is 1 kilo and will serve once cooked up to 3 portions of 300g before prep.
Fresh Octopus is caught off the shores of the UK daily. It usually weighs around 1 kilo & can serve 3 portions once prepared.
Please allow up to 3 days for delivery.

If you are wondering how to prepare it then check out the video below.


How to Prepare Octopus

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How to Prepare & Cook Salmon Fillets

One of the most popular fresh fish online at the moment are Fresh Salmon fillets. They are a delicious and versatile fish that cook quickly and only require a little bit of technique to do it right. They are generally prepared by boiling, pan-searing, baking, poaching, or grilling them. If you want to infuse the fish with extra flavor, then you can add a marinade. Whether you are an experienced cook or a novice in the kitchen, there is no reason why you should fear salmon. Start by marinating, then move to the next step depending on which method you have chosen to use.

Marinating the Salmon Fillets

Combine lemon juice, garlic oil, and olive oil. Use a small bowl to put the three ingredients together then whisk then transfer it to a resealable plastic bag. You can also use a glass dish and cover it with an aluminum foil instead of the plastic bag.salmon fillets with marinade in a bag

Place the salmon in the marinade and seal the bag. To ensure that all the sides of the salmon have been coated, then turn the bad several times. If you are using a glass dish, turn the fillet many times and then cover it with an aluminum foil or a lid.
Place the bag with the fillet inside the fridge for about thirty minutes. Since salmon is not as dense as red meat or poultry, it takes a shorter time to absorb the marinade. Remove the salmon ten minutes prior to cooking. This will raise the temperature allowing it to cook evenly.


Preheat the oven to 400 degrees Fahrenheit. Prepare a baking sheet that has shallow sides by covering it with nonstick aluminum foil. Transfer the salmon to the sheet and ensure the skin is in contact with the sheet. The fillets should be positioned in a single layered and evenly.
Place the baking sheet in the middle rack of your oven and let it bake for fifteen minutes.


Preheat the grill to 450 degrees Fahrenheit. Wrap the salmon fillets in an aluminum foil. Ensure that the fillet is placed at the center of the foil. Bring up the sides and fold them and press flat any raised aluminum foil. Put the packets to the grill and leave it for 14 to 16 minutes.
Flip the packet halfway by using heat-proof spatula or grill tongs. Allow the salmon to sit in the packets for five minutes before serving. This will help lower the temperature of the fillet.

Grilled Salmon with a Pesto Marinade

Got a recipe suggestion? Fill out the form below & let us know.

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Lobster Preparation and Buying Lobster

29306_InlineImage_basic_lobster_3aLobsters have long bodies with muscular tails, and live in crevices or burrows on the sea floor. Three of their five pairs of legs have claws, including the first pair, which are usually much larger than the others. Highly prized as seafood, lobsters are economically important, and are often one of the most profitable commodities in coastal areas they populate. It has been estimated that lobsters live up to 70 years old. In general, lobsters are 25–50 cm (10–20 in) long, and move by slowly walking on the sea floor. However, when they flee, they swim backward quickly by curling and uncurling their abdomen. A speed of 5 m/s (11 mph) has been recorded.

Lobsters are caught using baited, one-way traps with a colour-coded marker buoy to mark cages. Lobster is fished in water between 2 and 900 metres (1 and 500 fathoms), although some lobsters live at 3,700 metres (2,000 fathoms). Cages are of plastic-coated galvanised steel or wood. A lobster fisher may tend as many as 2,000 traps.

Cooks boil or steam live lobsters.

lobster and steakThe lobster cooks for seven minutes for the first pound and three minutes for each additional pound. Lobster recipes include Lobster Newberg and Lobster Thermidor. Lobster is used in soup, bisque, lobster rolls, and cappon magro. Lobster meat may be dipped in clarified butter, resulting in a sweetened flavour.

When a lobster is cooked, its shell’s colour will change from blue to orange. The most common way of killing a lobster is by placing it live in boiling water, sometimes after having been placed in a freezer for a period of time. Another method is to split the lobster or sever the body in half lengthwise. Lobsters may also be killed or rendered insensate immediately before boiling by a stab into the brain (pithing), in the belief that this will stop suffering.

Thinking of lobster for tea?

Fill out our handy call back form and we’ll be in touch to take your order over the phone.

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Browse our lobster & crab counter and buy online