How to Select the Freshest Fish at the Fish Counter

Cape Cod is famous for many things and fresh seafood is near the top of the list.  You can't get fish any fresher than what jumps off the boat and practically walks itself across the parking lot to the fish market.

Summer is prime seafood time.  Whether you grill at home or enjoy fried everything from picnic benches at the clam shacks, seafood is king on the Cape.

The U.S. government suggests we eat two seafood meals every week.  And when you learn its nutritional value, it's easy to see why.  Compared to other high-protein foods such as meat and poultry, lean species of fish like cod, flounder and sole, contain 100 calories or less per 3 ounce portion. 

 Even fattier fish such as mackerel, salmon and herring hold 200 calories or less in a 3 ounce serving.  

All of the nutritious benefits can be negated with the purchase of fish that's less than fresh.  So how do you know what you're getting?  Here are some things to keep in mind the next time you go the fish store or fish counter at the supermarket. 

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• When purchasing whole fish or fish fillets, look for firm flesh. If you press the fish with your finger and it leaves an indentation, it’s not the highest quality. Also, look for shiny flesh. Dull flesh might mean that the fish is old. Fish fillets that have been previously frozen might not have as shiny flesh due to the freezing process, but are still great to eat.
• Whole fish should have bright, clear, full eyes that are often protruding. As the fish loses freshness, the eyes become cloudy, pink, and sunken. Their gills should be bright red or pink.
• Check to make certain that there is no darkening or brown or yellowish discoloration around the edges of the fish fillets and steaks, especially if the edges appear dry or mushy. If you’re still uncertain about how fresh the fish is, ask to have it rinsed under cold water and then smell it. Fresh fish should have no fishy or ammonia smell.
• Live clams, oysters, and mussels might have slightly gaping shells and should close tightly when tapped. If not, the shellfish might be dead and should be discarded.
• Live crabs and lobster legs should show leg movement. Leg activity will lessen if refrigerated, but legs should show some movement.
• Raw shrimp meat should be firm and have a mild odor. The shells of most varieties are translucent with a grayish green, pinkish tan, or light pink tint. The shells should not have blackened edges or black spots: this is a sign of quality loss. However, tiger shrimp have bluish colored shells with black lines between the segments of the shell (these are not black spots).
• Fresh scallop meats have a firm texture and a distinctly sweet odor. A sour or iodine smell indicates spoilage. The smaller bay and calico scallops are usually creamy white, although there might be some normal light tan or pink coloration. The larger sea scallops are also generally creamy white, although they might show some normal light orange or pink color.
• Whole squid should have eyes that are clear and full, and the skin should be untorn and the meat very firm. The skin of fresh squid is cream colored with reddish brown spots. As squid ages, the skin turns pinkish and the flesh will yellow.

For more information on healthy fish consumption, go to seafoodhealthfacts.org.