Fresh Fish Facts

Part I
If you're health- and flavor-conscious, look no further than fish. Not only is fish delicious, but it's also a great source of vitamin B, fluoride, iodine and iron. In fact, both fish and shellfish are packed with protein without excess calories. And even the fattiest fish contain far less fat and cholesterol than most cuts of red meat. But choosing a safe and healthy variety of fresh fish can be tricky. Here are a few simple guidelines:

1. In general, the less inland lake fish you eat, the better. Many inland fish farms were built on old agricultural lands with high levels of pesticide residues and contaminants that now leach into the waters used for raising certain types of fish, including lake trout and catfish.
2. Limit fatty fish such as salmon and swordfish. Most chemical contaminants concentrate in the fatty tissues of fish over time. So choose small, young fish, and lean varieties such as cod, flounder, haddock, Pacific halibut, ocean perch, pollock and sole.
3. Watch out for raw shellfish—it's responsible for up to 85 percent of all seafood poisonings. Shellfish often sit in polluted estuaries where rivers and oceans meet. There, they are exposed to viruses, bacteria and other disease-causing microorganisms that can be destroyed only with thorough cooking. To cut your contamination risk, eat oysters and clams well-cooked in a stew or baked, not raw on the half-shell.

Part II
As important as it is to know how to select a safe variety of fish, it's also vital to make sure that your choice is fresh. According to the FDA, nearly 50 percent of seafood-borne illnesses could be prevented with proper handling. So, when you're not casting your own line, follow these tips:

1. Follow Your Nose. Fresh ocean fish have a mild ocean smell and fresh inland fish smell like cucumbers. A strong fishy or ammonia odor in either may indicate spoilage.
2. The Eyes Have It. Fresh fish should have clear eyes (except for walleyed pike) and bright red, moist gills. And, when you press on the skin, it shouldn't leave an indentation.
3. Check It Out. Select well-wrapped fish with no tears in the package. Avoid any that show frost; it may indicate long-term storage or thawing and refreezing.
4. Knock, Knock. If not already shut, live shellfish should close when tapped. Crabs should move when touched. Lobster should curl their tails under when picked up.
5. Keep It Cold. When shopping, pick up seafood last. At home, remove it from the wrapper, rinse in cold water, pat dry and store immediately in the coldest part of the refrigerator. Use it within one day. Thaw frozen fish in the refrigerator, not at room temperature.
6. Cook It Well. Thoroughly cook fish so that it is opaque and flakes easily with a fork. Clams and oysters should be boiled four to six minutes or steamed for six to eight minutes.