How to shop for fish and shellfish that meet your standards
Shopping for seafood can be a little tricky.
Seafood is an excellent source of lean protein.
But choosing fish means navigating other health and environmental concerns.
So where’s the line of “too much”?
Still, there’s no clear cutoff.
Women who are or may become pregnant or are breast-feeding, and young children should avoid high-mercury fish.
At the fish counter, you should see country-of-origin labeling, now required by federal law.
Fish should look moist and firm and should have a mild smell.
You may see it frozen or previously frozen at the fish counter.
In addition, there have been concerns about antibiotic use in foreign catfish farming.
Atlantic cod stocks are particularly depleted.
Pacific cod or eco-friendly farmed Atlantic cod (in tank-based systems) are the best choices.
Alaskan pollock is the largest U.S. wild fishery.
Most wild salmon is considered a sustainable choice.
Large and high in fat, this salmon is full-flavored, moist and very versatile for cooking.
Look for their logo on packages.
And tilapia actually help clean the water by eating algae.
Tuna
A warm-water fatty fish, tuna is found throughout the world’s seas.
Yellowfin and bigeye tuna, also called ahi, are common at supermarket fish counters.
Yellowfin and skipjack are what you’ll usually find canned under the “chunk light” label.
Most clams get a “best choice” rating from Seafood Watch.
People at high risk for foodborne illness should avoid eating raw clams.
Canned baby clams also work well in many recipes.
Crab
Look for crab in the seafood department of large supermarkets.
Recipe:Muffin-Tin Crab Cakes
Scallops
Sea scallops are larger and are great for sauteing or broiling.
Try the smaller bay scallops in soups or tossed in a pasta sauce.
Both farmed and wild scallops are a sustainable choice.
Dry sea scallops are often labeled as such.
Size names don’t always correspond to the actual “count size.”
Shrimp’s popularity has led to environmental problems from intense farming and fishing.
Both wild-caught and farm-raised shrimp can damage surrounding ecosystems.
Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices.
Look for shrimp that’s certified by an agency like the Marine Stewardship Council.
For best taste and health, limit preservatives that are often used by processors when freezing shrimp.
you’re free to see if they’ve been used by reading the package label.
It’s only required to be on the label when it exceeds 10 parts per million.
Sodium tripolyphosphate (STP) bulks up shrimp, causing them to shrink when cooked.
It boosts sodium levels by more than four times in some brands.
Everfresh is also used as a preservative to control black spots.
It’s made of 4-hexylresorcinol, a compound with antiseptic properties (also in throat lozenges).
The FDA considers it safe.
It doesn’t require labeling and is accepted by most organic retailers.
