Why Queensland Seafood Is So Good For You!
Queensland’s wild-caught seafood is not only delicious — it’s naturally packed with nutrients that support a healthy lifestyle. Eating a variety of local seafood provides your body with essential proteins, healthy fats, vitamins and minerals that are difficult to match in other foods.
Nutritional Benefits of Queensland Seafood
Rich in High-Quality Protein
Seafood is an excellent source of lean, easily digestible protein. Protein is essential for building and repairing tissues, supporting muscle health and keeping you fuller for longer — making seafood a smart choice for every meal.
Omega-3 Fatty Acids for Heart & Brain Health
Many Queensland fish and seafood species are naturally rich in omega-3 fatty acids, which have well-documented benefits including:
• Supporting heart health and circulation
• Reducing inflammation in the body
• Contributing to healthy brain and eye development
• Supporting mental health and cognitive function
A Natural Source of Essential Nutrients
Seafood provides key vitamins and minerals, including:
• Vitamin D – important for bone health and immunity
• Vitamin B12 – essential for energy and nervous system health
• Iodine – supports healthy thyroid function
• Zinc and selenium – powerful antioxidants that protect cells and support metabolism
These nutrients occur naturally in seafood and are often found at higher levels than in land-based proteins.
Fresh, Local and Wild
Queensland’s commercial fishers bring in fresh, wild-caught seafood from clean ocean waters. Choosing local seafood means:
• You know where your food comes from
• You’re supporting local fishing families and coastal communities
• You’re enjoying seafood at its freshest, with minimal handling or storage times
Healthy Choice, Local Impact
Including Queensland seafood as part of a balanced diet is a simple and enjoyable way to support your health while
enjoying world-class flavour.
The myth of “expensive” seafood
There’s a long standing myth that seafood is expensive, but when you look closely, it simply doesn’t hold up.
Like any quality food, seafood is priced according to what you’re getting – and wild-caught Queensland seafood offers real value.
It’s clean, natural, antibiotic-free and nutrient dense, with no hidden fillers. Unlike many meats, you’re not paying for excess fat or bone, and portions go further than people expect. When compared with quality cuts of beef, lamb or pork, locally caught seafood is often comparable in price, while delivering high-quality protein, essential vitamins such as A and D, and minerals like iodine. Oily fish also provide omega-3 fatty acids that support heart and brain health, yet remain low in saturated fat. Australian Dietary Guidelines recommend eating fish two to three times per week — not as a luxury, but as a smart, healthy everyday choice.
Nutritional benefits of seafood
Seafood is one of the most naturally nutritious foods we can eat. Australian Dietary Guidelines recommend eating fish two to three times per week as part of a healthy, balanced diet — yet many Australians still fall short of that target.
Fish and seafood are excellent sources of high-quality protein, providing the building blocks our bodies need for muscle repair, energy and overall health. A standard serve of seafood delivers a significant portion of daily protein needs, with far less saturated fat than most red meats.
Seafood also supplies essential vitamins and minerals that are harder to obtain from other foods. These include iodine for healthy thyroid function, vitamin B12 for energy and nervous system health, vitamin D for bone and immune support, and minerals such as zinc, selenium and iron. Shellfish like oysters, mussels and scallops are particularly rich in iron and zinc.
Many species of fish — especially oily fish — naturally contain omega-3 fatty acids. These healthy fats are associated with heart and brain health and play an important role in reducing inflammation in the body. Omega-3s also support normal blood circulation and are important across all stages of life.
Compared with meat, seafood generally contains similar or lower levels of cholesterol but only a fraction of the saturated fat. Even oily fish remain low in saturated fat, making seafood a lighter, nutrient-dense choice that fits easily into everyday meals.
Including more seafood doesn’t require a complete diet overhaul. Swapping seafood into familiar meals — such as pasta, stir-fries, tacos or pizza — is an easy way to increase intake. Restaurants and local seafood retailers are also great places to discover new species and preparation ideas.
Naturally low in calories and rich in essential nutrients, seafood is not a luxury food — it’s a smart, everyday choice for long-term health.
The Natural Nutrition of Seafood
Did you know?
Seafood is a healthy alternative to many other protein foods and, according to the Australian Dietary Guidelines, Australians
are encouraged to eat fish regularly — around two to three fish meals per week as part of a balanced diet.
Fish is an excellent source of protein.
It contains essential vitamins (particularly vitamins A, D and B12) and minerals such as iodine and selenium.
Oily types of fish are good sources of omega-3 fatty acids, which are associated with heart and brain health.
Unlike many fatty meat products, even oily fish is generally low in saturated fat.
Healthy Omega-3 Oils
Omega-3 fatty acids play an important role in normal body function, including supporting heart health, brain development and reducing inflammation. Diets that include seafood alongside plenty of vegetables and fruit are widely recognised as beneficial for long-term health.
Most seafood naturally contains omega-3 polyunsaturated fats, with higher levels found in oily fish species.
Omega-3 fatty acids are associated with improved blood lipid profiles and normal blood circulation. Research suggests regular consumption of omega-3-rich seafood may help reduce the risk of cardiovascular disease when eaten as part of a healthy diet.
Omega-3s also have anti-inflammatory properties, and adequate intake is associated with reduced risk or improved management of inflammatory conditions. While omega-3s are not a treatment, they are considered an important part of overall dietary health.
High in Protein and Low in Saturated Fat
A standard serve of fish or other seafood (around 150 grams) provides a significant proportion of an adult’s daily protein needs. Most seafood is naturally low in total fat, with very low levels of saturated fat.
Seafood generally contains similar or lower levels of cholesterol compared with meat, but with far less saturated fat. Some species such as prawns, squid and fish roe are higher in dietary cholesterol; however, current dietary guidelines recognise that cholesterol intake from food has less impact on blood cholesterol than saturated fat intake.
In comparison to many meats, seafood offers high-quality protein with a lighter fat profile.
High in Vitamins and Minerals
Seafood is an excellent source of important vitamins and minerals. Iodine supports healthy thyroid function, iron is required for red blood cell formation, and zinc supports immune function and wound healing.
Many seafood species are rich in B-group vitamins, including niacin and vitamin B12, which are important for energy production and metabolic processes.
Oysters, mussels and scallops are particularly rich sources of iron and zinc. Oysters are among the richest natural food sources of zinc.
Seafood also supplies phosphorus (important for bones and teeth), potassium (essential for muscles, nerves and blood pressure regulation), magnesium, and naturally occurring sodium. Some shellfish, including oysters, prawns and scallops, also contribute calcium to the diet.
Getting Seafood into Your Diet – What to Do
To increase your seafood intake, start with the seafood you already enjoy. Review your favourite recipes and ask your local seafood retailer what other fish or shellfish could be substituted. Using different species in familiar recipes is an easy way to add variety.
Seafood can also replace red meat or poultry in many everyday meals, including pasta, stir-fries, tacos and pizzas. Even substituting seafood once a week can make a positive difference.
Restaurants are a good place to try new types of seafood. Asking how it is prepared and what it tastes like can help you discover new favourites. Local seafood retailers are also a valuable source of cooking advice and recipe ideas.
Seafood is naturally nutrient-dense and generally low in calories and saturated fat. Including more seafood, prepared in healthy ways, supports long-term health and wellbeing.
Eat More Seafood, Experts Agree
Nutrition experts consistently recognise the health benefits of seafood, particularly for heart health. Replacing some meals based on higher-saturated-fat foods with seafood can contribute to improved overall diet quality.
Regular seafood consumption helps Australians meet key nutrient requirements, including omega-3 fatty acids and iodine — nutrients that many people do not consume in sufficient amounts.
Omega-3 and Children’s Health
Omega-3 fatty acids play an important role in normal growth and development, particularly for the brain and nervous system. Adequate intake during childhood supports cognitive development, learning and overall health.
Research indicates that many children consume lower-than-recommended amounts of long-chain omega-3s, largely due to low seafood intake. Introducing seafood early and regularly can help establish healthy lifelong eating habits.
Omega-3s are essential nutrients required by every cell in the body and contribute to brain development, behaviour, learning and bone health. Health professionals continue to recognise the importance of dietary omega-3s as part of a balanced diet for children.
Local versus Imported Seafood
Queensland Catch is not about criticising imported seafood.
Our goal is simple: to encourage Queenslanders to choose local seafood more often and to ask for it where they shop and dine.
All consumers deserve access to locally wild-caught, antibiotic-free, clean seafood, harvested by skilled Australian fishers and supplied through transparent local supply chains.
Why Choosing Local Matters
When you choose Queensland or Australian seafood, you are choosing more than a meal.
- Greater transparency and trust
Australian fisheries operate under strict management and monitoring. Choosing local seafood gives consumers confidence in how their seafood is harvested and handled.
- Influence over sustainability
By buying Australian seafood, consumers can influence how fisheries are managed. Local fisheries are accountable to Australian laws, science-based stock assessments, and community expectations.
- Supporting local jobs and communities
Queensland seafood supports fishing families, regional towns, processors, retailers, and hospitality businesses across the state.
- Freshness and quality
Local seafood typically travels a shorter distance from ocean to plate, meaning better freshness, texture, and flavour.
Local Seafood and the Visitor Experience
More than 2 million tourists visit Tropical North Queensland each year, many seeking an authentic tropical food experience
which inclues fresh local seafood.
However, the increasing use of cheap imported seafood in restaurants can undermine the integrity of menus labelled with
terms like “reef fish” or “tropical fish”. These descriptions don’t always mean the seafood is local.
Tourists and locals alike deserve clarity and choice.
That’s why Queensland Catch encourages:
• Restaurants to proudly identify and serve local seafood
• Customers to ask a simple question when ordering:
“Is this seafood local?”
Clear Seafood Names and Country of Origin
Australia has clear rules to help consumers understand where their seafood comes from.
The Australia New Zealand Food Standards Code includes mandatory Country of Origin Labelling (CoOL) requirements for seafood sold in retail settings, including unpackaged fish sold loose.
These standards are designed to:
• Prevent misleading seafood names
• Ensure country of origin is clearly displayed
• Help consumers make informed choices
Food Labelling
If You See Incorrect Labelling or Misleading Information
Clear and accurate seafood labelling is essential so consumers can make informed choices.
If you believe seafood is:
• Incorrectly labelled
• Using an incorrect or misleading fish name
• Missing or misrepresenting country-of-origin information
There are appropriate channels to raise concerns.
Food safety and labelling issues
Seafood sold in retail and food service is regulated at a state and local level. Concerns can be reported to:
• Your local council’s Environmental Health or Food Safety unit, or
• The relevant state food authority in Queensland.
These agencies are responsible for enforcing food standards, including seafood naming and country-of-origin requirements.
Misleading or deceptive conduct
If you believe seafood labelling or menu descriptions may be misleading or deceptive, concerns can also be raised with the
Australian Competition and Consumer Commission (ACCC), which oversees compliance with Australian Consumer Law.
Ask the Question. Choose Local.
Choosing local seafood helps protect access to wild-caught Queensland seafood, now and into the future.
Ask where your seafood comes from.
Support local fishers.
Choose Queensland seafood where you can.