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The Seafood Case

How to Shop

  • Choose fish with a deep rose-pink color, such as tuna and salmon. They provide the most omega-3 fatty acids, which protect against heart disease. Shrimp, shellfish and white fish are all high in protein and low in calories, but they don't supply as much heart healthy fat. (Avoid tilefish, king mackerel, swordfish and shark, because of the risk of mercury contamination. For more information, go to
  • Select whole fish with clear eyes, moist, shiny scales and a clean, ocean scent. They'll always be fresher than precut fillets or steaks; a good fishmonger will portion a whole fish into fillets for you. When buying all other seafood, rely on the smell test: If it smells fishy, avoid it. Oysters and mussels should be displayed with origination tags, which indicate where the seafood was harvested. (Eating raw seafood is risky, especially for pregnant women or those with compromised immune systems.)

How to Store

  • When you bring it home, store it in a large bowl and cover with ice until you’re ready to cook. Use all fresh seafood within a day. Frozen seafood can be stored in the freezer, but the texture of fresh seafood will be adversely affected by freezing at home.

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