To take the seeds out of a pomegranate with minimal mess or bother, simply cut it in quarters (cutting through the crown, not across the fruit) and pry the seeds out with your fingers or a spoon handle over a bowl of cold water. The seeds will sink to the bottom of the bowl and the white membrane will rise to the top. Simnply skim off the membrane and pour the seeds into a strainer. You may want to wear gloves and an old shirt because the fruit produces a red juice that will stain your hands and your clothes.
If you need recipes and nutrition information for pomegranates, see Superfood: Pomegranate.