1. Be on the Lookout When Buying Fish
Seafood is a great food that contains lots of healthy omega-3 fatty acids as well as lean protein. However, there are some steps you can take to make sure that the seafood you are purchasing is healthy. Because of what we have learned about seafood and health risks in recent years, the US Food and Drug Administration has published a number of suggestions that can help you to identify unhealthy seafood. First, they recommend that you buy from a reputable retailer who is selling quality seafood. Try to determine if the store is clean and if the seafood is being handled properly. A good seafood retailer can also tell you where the fish is from. The fish should be refrigerated or should be displayed on a bed of ice that is not melting. It is always better if the fish is in a covered case or has some other type of cover.
2. Use Your Senses
How does the fish that you are buying smell, and what does it look like? These are clues to identifying healthy fish. A fishy, ammonia-like or sour smell are signs of spoiled fish--make sure that the smell coming from the fish is mild. If you are looking at a whole fish, look at the fish's eyes. They should be clear and slightly bulging. There are some naturally cloudy-eyed fish, like the walleye pike, but these are the exception to the rule. If the fish has already been made into filets, make sure that they are firm and shiny. You will see less shine on a fish that has been frozen, but frozen fish is still healthy to eat. Gills should never be slimy, and when you touch a filet, the skin should bounce back. Don't buy mushy fish, or filets with any kind of discoloration.
3. Keep Mercury Levels in Mind
If you are pregnant or nursing, avoid fish with high levels of mercury. These include shark, swordfish, tilefish and king mackerel. Don't feed these fish to small children, either. Although all fish contain some mercury, salmon, shrimp, catfish, pollock and canned light tuna don't have much. Albacore, or white tuna, has higher levels of mercury than canned light tuna does. That's why experts recommend you don't heat more than 6 oz. of albacore during the week. If you eat fish from local waters, watch out for safety advisories. The Environmental Protection Agency website posts advisories for fish to help prevent people from eating contaminated fish.
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