Seafood, whether it's prawns, snoek or mussels, are not only healthy for you, they're without exception quick and easy to prepare.

All the seafood and shellfish mentioned below are available from Woolworths stores - just a quick flash in the pan and a touch of dressing up and you're done.

MUSSELS AND FRIES

Place a large pan over a medium to high heat, add 2 T olive oil and, when hot, gently fry one chopped onion and 3 cloves crushed garlic until softened and fragrant.

Add 500 g defrosted half-shelled mussels and a glass of white wine, then turn up the heat and simmer for 5 - 10 minutes.

Serve warm with shoestring fries, good-quality mayo or homemade aioli and a scattering of course of sea salt.

Or try Steamed mussels in pesto-flavoured broth

QUICK TROUT LUNCH

For the ultimate light-and-lovely lunch, drape slivers of lightly smoked Royal Highlands trout over slices of toasted French baguette and top with wedges of creamy avocado, spring onion curls, a good squeeze of lemon juice and a crack of black pepper.

Or try Crispy potato cakes draped with salmon trout and red onion slivers

PILES OF PRAWNS

Combine ½ cup soya sauce with 1 T sesame oil, a squeeze of lemon or lime juice, 1 chopped fresh chilli, grated ginger and 2 cloves crushed garlic.

Drizzle over 800 g cooked prawns, tossed with cucumber ribbons and fresh coriander, and serve with slices of toasted baguette, scattered with a little lime zest and sea salt.

Or try Marinated, roasted prawns

MEDITERRANEAN PRAWNS

Place a pan over a medium to high heat and add 1 T olive oil and a small knob of butter.

When warm, add 800 g raw prawns, along with 3 cloves crushed garlic and 1 chopped chilli and season to taste.

Fry briefly until opaque, then serve straight from the pan with blistered vine-ripened tomatoes, torn buffalo mozzarella and grilled Parma ham slices.

Or try Prawns with Chilean salsa verde

ALSO READ

5 easy ways with seafood - more quick and easy inspiration using a variety of seafood.

NOTE: Woolworths' extensive range of seafood and shellfish - everything from lightly smoked trout to mussels on the half shell - is guaranteed by their Fishing for the Future initiative, which means it's responsibly sourced, legally caught and fully traceable.