This page is your guide to anything concerning fish or edible sea creatures. Purchasing tips and guides, how clean and gutt whole fish, how to fillet fish, and much much more are found on this page. So have fun, explore, and don't be afraid to try something new!
The Seven Rules of Purchasing Fish
1. Eat lower on the food chain
- Higher level organisms are at risk for being over fished
- Higher level organisms have a greater build up of contaminants (like
mercury) in their bodies
2. Know where fish is from
- Easier to avoid fish from other parts of the world
- You can do your own research and find which fisheries are most sustainable
3. Buy American
- Even if you can not buy local, buying from the U.S lessens food miles
- You can demand fishing reforms in the U.S and support these reforms
through your business
4. Buy Wild
- Can increase parasites which travel through the water and kill native
populations
-Fish can escape and compete with other fish for resources, and often win because of
genetic modifications
5. Know how it’s caught
- Certain fishing methods harm the environment and deplete fish populations at unsustainable rates
* see fishing methods page to learn which methods are most sustainable
6. Eat Local
- Eliminate food miles while supporting local fishermen
- You have the power to control fishing methods through your local and state governments, so
you have the power to promote sustainability
7. Look for the Label (marine stewardship council)
- The Marine Stewardship label tells you that the fish was caught using sustainable methods
- If the label isn't there, ask the fish monger how the fish was caught to make a more informed decision
- Higher level organisms are at risk for being over fished
- Higher level organisms have a greater build up of contaminants (like
mercury) in their bodies
2. Know where fish is from
- Easier to avoid fish from other parts of the world
- You can do your own research and find which fisheries are most sustainable
3. Buy American
- Even if you can not buy local, buying from the U.S lessens food miles
- You can demand fishing reforms in the U.S and support these reforms
through your business
4. Buy Wild
- Can increase parasites which travel through the water and kill native
populations
-Fish can escape and compete with other fish for resources, and often win because of
genetic modifications
5. Know how it’s caught
- Certain fishing methods harm the environment and deplete fish populations at unsustainable rates
* see fishing methods page to learn which methods are most sustainable
6. Eat Local
- Eliminate food miles while supporting local fishermen
- You have the power to control fishing methods through your local and state governments, so
you have the power to promote sustainability
7. Look for the Label (marine stewardship council)
- The Marine Stewardship label tells you that the fish was caught using sustainable methods
- If the label isn't there, ask the fish monger how the fish was caught to make a more informed decision
The guides below are from the Monterey Bay Aquarium on sustainable seafood choices, so if you can't eat local you can at least be informed on what seafood is best for the environment.
Best Choices in General
Best ChoicesArtic Char (farmed)
Barramundi (US farmed) Catfish (US farmed) Clams (farmed) Cobia (US farmed) Cod: Pacific (Alaska Long line) Crab: Dungeness, Stone Halibut: Pacific Lobster: Spiny (US) Mussels (farmed) Oysters (farmed) Sablefish/Black Cod (Alaska or BC) Salmon (Alaska wild) Scallops (farmed off-bottom) Shrimp, Pink (OR) Striped Bass (farmed or wild*) Tilapia (US farmed) Trout: Rainbow (farmed) Tuna: Albacore including canned white tuna (troll/pole, US & BC) Tuna: Skipjack including canned light tuna (troll/pole) |
Good AlternativesCaviar Sturgeon (US farmed)
Clams (wild) Cod: Pacific (US trawled) Crab: Blue*, King (US), Snow Flounders, Soles (Pacific) Herring: Atlantic Lobster: American/Maine Mahi Mahi/ Dolphinfish (US) Oysters (wild) Pollock (Alaska wild) Salmon (WA wild)* Sablefish/Black Cod (CA, OR, and WA) Scallops: Sea Shrimp (US, Canada) Squid Swai, Basa (farmed) Swordfish (US)* Tilapia (Central America, farmed) Tuna: Bigeye, yellowfin (troll/pole) Tuna: Canned white/Albacore (troll/pole except US and BC) |
AvoidCaviar, Sturgeon* (imported wild)
Chilean Seabass/Toothfish* Cobia (imported farmed) Cod: Atlantic, imported Pacific Flounders, Halibut, Soles (Atlantic) Groupers* Lobster: Spiny (Brazil) Mahi Mahi/Dolphinfish (imported) Marlin: Blue*, Striped* Monkfish Orange Roughy** Salmon (CA, OR* wild) Salmon (farmed*, including Atlantic) Sharks**, Skates Shrimp (imported) Snapper: Red Swordfish (imported)* Tilapia (Asia farmed) Tuna: Albacore, Bigeye, Yellowfin (longline)* Tuna: Bluefin** and Tongol Tuna: Canned (except troll/pole)* |
Support Ocean Friendly SeafoodBest Choices are abundant, well managed and caught or farmed in environmentally friendly ways
Good Alternatives are an option, but there are concerns with how they're caught or farmed - or with the health of their habitat due to human impacts Avoid for now as these items are overfished or caught or farmed in ways that harm the environment. Key BC= British Columbia CA= California OR= Oregon WA = Washington * Limit consumption due to concerns about mercury or other contaminants. Visit www.edf.org/seafoodhealth |
Please note that this chart is updated twice a year and fish may jump around from column to column!
Best Choices in New England
Best Choices in New England
Best ChoicesArctic Char (farmed)
Barramundi (US farmed) Catfish (US farmed) Clams, Mussels, Oysters (farmed) Clams: Softshell/Steamers (wild) Cobia (US farmed) Cod: Atlantic (imported hook & line) Crab: Dungeness, Stone Croaker: Atlantic* Haddock (US hook & line) Halibut: Pacific (US) Salmon (Alaska wild) Scallops (farmed) Squid: Longfin (US) Striped Bass (farmed & wild*) Swordfish (Canada & US, harpoon & handline)* Tilapia (US farmed) Trout: Rainbow (US farmed) Tuna: Albacore (Canada & US Pacific,troll/pole) Tuna: Skipjack, Yellowfin (US troll/pole) Tuna: Bigeye (US Atlantic troll/pole) |
Good AlternativesBlack Sea Bass (US Mid-Atlantic) Bluefish*
Caviar, Sturgeon (US farmed) Clams: Hard, Quahog, Surf (wild) Cod: Atlantic (Gulf of Maine hook & line) Cod: Atlantic (imported) Crab: Blue*, Jonah, King (US) Snow Flounder: Summer (US Atlantic)* Haddock (US trawled & Iceland) Hake: Offshore, Red & Silver Herring: Atlantic Lobster: American/Maine Mahi Mahi (US) Oysters (wild) Pollock: Alaska (US) Pollock: Atlantic (Canada & US) Scallops (wild) Shrimp (US, Canada) Swordfish (US)* Tilapia (Central & South America farmed) Tilefish (US Mid-Atlantic)* Tuna: Bigeye, Yellowfin (US Atlantic longline)* |
AvoidCaviar, Sturgeon*(imported wild) Chilean Seabass/Toothfish*
Cod: Atlantic (Canada & US) Crab: King (imported) Flounders, Halibut, Soles (US Atlantic, except Summer Flounder) Hake: White Mahi Mahi (imported longline) Monkfish Orange Roughy* Pollock: Atlantic (Iceland trawled) Salmon (farmed, including Atlantic)*Sharks* & Skates Shrimp (imported) Snapper: Red Swordfish (imported)* Tilapia (Asia farmed) Tilefish (US Southeast)* Tuna: All Canned, Albacore*, Skipjack Tongol (except troll/pole) Tuna: Bigeye, Yellowfin (longline, except US Atlantic)* Tuna: Bluefin* |
Support Ocean Friendly SeafoodBest Choices are abundant, well- managed and caught or farmed in environmentally friendly ways.
Good Alternatives are an option, but there are concerns with how they’re caught or farmed—or with the health of their habitat due to other human impacts. Avoid for now as these items are overfished or caught or farmed in ways that harm other marine life or the environment. Key US Mid-Atlantic = North Carolina to New York US Southeast = Texas to South Carolina * Limit consumption due to concerns about mercury or other contaminants. Visit www.edf.org/seafoodhealth |
Please note that this chart is updated twice a year and fish may jump around from column to column!
STOP IN THE NAME OF EXTINCTION
Generally if a fish is caught in a sustainable way it is safe to eat, but there are some exceptions...
SHARKS -- Not only are many species of shark endangered, sharks in general produce only a few offspring and mature very slowly. Any form of fishing
would greatly damage shark populations and hurt their chance of survival. Any shark species should not be eaten.
BLUEFIN TUNA -- This species is one of the most prized and expensive species of fish, in fact many people believe it is the greatest of the big game fish.
But it has been so critically overfished it is closer to extinction than many other fish species. It is predicted that the bluefin tuna population has
seen a 97 percent decline since 1960, and if fishing is not stopped bluefin tuna will disapear from our oceans
SHARKS -- Not only are many species of shark endangered, sharks in general produce only a few offspring and mature very slowly. Any form of fishing
would greatly damage shark populations and hurt their chance of survival. Any shark species should not be eaten.
BLUEFIN TUNA -- This species is one of the most prized and expensive species of fish, in fact many people believe it is the greatest of the big game fish.
But it has been so critically overfished it is closer to extinction than many other fish species. It is predicted that the bluefin tuna population has
seen a 97 percent decline since 1960, and if fishing is not stopped bluefin tuna will disapear from our oceans
ORANGE ROUGHY -- Because it is a deep water species the amount it can be fished is different than other species, the orange roughy population is in danger.
Over the last 25 years since its discovery the orange roughy was overfished in some areas so severely, the population may never recover.
FARMED SALMON -- Because of the closed off cages farmed salmon live in, sea lice is not only more common but it is also stronger because it has genetically
modified itself to survive antibiotics. This lice then escapes the cages and infects wild salmon populations. If farmed salmon escape (which they
often do) into the wild, they will begin competing for resources with wild salmon, or breed with them creating more genetic modification. Lastly,
farmed salmon is higher in toxins as result of their diet and have less omega 3's as a result.
Over the last 25 years since its discovery the orange roughy was overfished in some areas so severely, the population may never recover.
FARMED SALMON -- Because of the closed off cages farmed salmon live in, sea lice is not only more common but it is also stronger because it has genetically
modified itself to survive antibiotics. This lice then escapes the cages and infects wild salmon populations. If farmed salmon escape (which they
often do) into the wild, they will begin competing for resources with wild salmon, or breed with them creating more genetic modification. Lastly,
farmed salmon is higher in toxins as result of their diet and have less omega 3's as a result.
Fresh or Foul?
Fish markets can be unnerving at first. For many of us, purchasing whole fish can seem intimidating, but it does not have to be. These few easy hints will enable you to purchase the freshest fish to put on your table!
Buying fish involves three senses - smell, sight, and touch.
When walking up to the fish counter or fish stand it should not smell fishy, instead it should smell like the ocean. Even the fish should smell more like the sea! Remember, an overly fishy smell means the fish is not as fresh as it should be.
Look for fish with bright glossy eyes and bright red gills. If the fish has eyes are dull or sunken and/or gills that are brown in color, it is not fresh. Flesh that looks bright, shiny, and glossy is also a great tell tale sign of freshness because no amount of water can make old fish shiny again.
Speaking of flesh, it should be tight and firm to the touch. If you are not able to touch the fish yourself, ask the fish monger to do so. If the skin springs back immediately, instead of keeping an imprint, it is safe to buy. If the flesh doesn't do this, leave the fish behind!
Buying fish involves three senses - smell, sight, and touch.
When walking up to the fish counter or fish stand it should not smell fishy, instead it should smell like the ocean. Even the fish should smell more like the sea! Remember, an overly fishy smell means the fish is not as fresh as it should be.
Look for fish with bright glossy eyes and bright red gills. If the fish has eyes are dull or sunken and/or gills that are brown in color, it is not fresh. Flesh that looks bright, shiny, and glossy is also a great tell tale sign of freshness because no amount of water can make old fish shiny again.
Speaking of flesh, it should be tight and firm to the touch. If you are not able to touch the fish yourself, ask the fish monger to do so. If the skin springs back immediately, instead of keeping an imprint, it is safe to buy. If the flesh doesn't do this, leave the fish behind!
OTHER PURCHASING HINTS...
Always try to buy whole fish.
Kept in its natural state, fish lasts longer especially with freshly caught ocean fish. This is because of a
natural protective slime on the outer coating of a fishes skin, which helps preserve the fish. But don't
worry, once you are ready to cook this slime washes off leaving you with beautiful fresh tasting fish.
If fish preparation scares you ask your fish monger for help!
If the fish is whole, ask your fish monger to scale and gut your fish for you. If they can't, look at our
helpful hints below to help you break down fish like a professional.
When you are storing whole fish at home remember...
Remove the wrapping the fish came in - this will start to smell first. Place the fish in a shallow dish and
wrap it in plastic wrap. KEEP THE FISH AS COLD AS POSSIBLE. When keeping it in the fridge put
ice cubes on top of the plastic wrap to keep the temperature low.
Kept in its natural state, fish lasts longer especially with freshly caught ocean fish. This is because of a
natural protective slime on the outer coating of a fishes skin, which helps preserve the fish. But don't
worry, once you are ready to cook this slime washes off leaving you with beautiful fresh tasting fish.
If fish preparation scares you ask your fish monger for help!
If the fish is whole, ask your fish monger to scale and gut your fish for you. If they can't, look at our
helpful hints below to help you break down fish like a professional.
When you are storing whole fish at home remember...
Remove the wrapping the fish came in - this will start to smell first. Place the fish in a shallow dish and
wrap it in plastic wrap. KEEP THE FISH AS COLD AS POSSIBLE. When keeping it in the fridge put
ice cubes on top of the plastic wrap to keep the temperature low.
How to Clean and Gut A Fish
Fish diagram with labeled fins
Cleaning and gutting fish may seem like a horribly time consuming and down right horrible thing to do. But these tips can will show you how simple it is to clean your own fish, and maybe can encourage you to try!
TOOLS: sturdy pair of kitchen scissors, thin flexible filleting knife (or a six to seven inch blade), pair of long-nosed pilers (found at hardware stores), butter knife, teaspoon
Cleaning...
1. Go over to your sink or to your backyard
2. Start by cutting off all of the ins and spines with your kitchen scissors
* Spines are often mixed up among the fins and along the back and are extremely sharp. Remove these immediately to avoid injury!!!!
3. Use a butter knife (or the back of your sharp knife) to scale the fish
Hold the fish firmly by the tail with its head pointing down. After you wet the fish with cold water (this can be from your tap) and scape off the scales in a
motion that goes from tail to head. Make sure to scrape all the way to where the fins were, along the belly, up to the gills, and along the head to avoid scales.
* Make sure you rotate the fish to remove scales from all sides
* You can also do this outside over a piece of newspaper to avoid a mess or over a trash bag
Gutting...
1. If you are not already there, walk over to your sink to start the gutting process
2. Insert the blade of the knife where they anal fin was and cut continuously up the belly all the way to the jaw.
* You are just cutting through the skin so you only need to use the tip of your knife.
3. Pull the guts out and cut them free with the knife or scissors near the mouth
* This is easier if done under cold running water
* To avoid excess cleaning you can pull the guts out into a bowl to empty them out in the trash
4. Remove the Gills
* Snip them with the scissors where they are attached to the underside of the jaw
* Do this slowly, gills are spiky and sharp especially on large oceanic fish
5. Clean the fish under cold running water
* There is usually aline of dried blood that runs along the spine, this can be removed by carefully scrapping it out with a teaspoon or end of your knife
* Go slowly to not tear the flesh from the bones
6. Pat the fish dry with paper towels
Remember to disinfect your work station after you clean the fish to avoid germs and stink!!!
TOOLS: sturdy pair of kitchen scissors, thin flexible filleting knife (or a six to seven inch blade), pair of long-nosed pilers (found at hardware stores), butter knife, teaspoon
Cleaning...
1. Go over to your sink or to your backyard
2. Start by cutting off all of the ins and spines with your kitchen scissors
* Spines are often mixed up among the fins and along the back and are extremely sharp. Remove these immediately to avoid injury!!!!
3. Use a butter knife (or the back of your sharp knife) to scale the fish
Hold the fish firmly by the tail with its head pointing down. After you wet the fish with cold water (this can be from your tap) and scape off the scales in a
motion that goes from tail to head. Make sure to scrape all the way to where the fins were, along the belly, up to the gills, and along the head to avoid scales.
* Make sure you rotate the fish to remove scales from all sides
* You can also do this outside over a piece of newspaper to avoid a mess or over a trash bag
Gutting...
1. If you are not already there, walk over to your sink to start the gutting process
2. Insert the blade of the knife where they anal fin was and cut continuously up the belly all the way to the jaw.
* You are just cutting through the skin so you only need to use the tip of your knife.
3. Pull the guts out and cut them free with the knife or scissors near the mouth
* This is easier if done under cold running water
* To avoid excess cleaning you can pull the guts out into a bowl to empty them out in the trash
4. Remove the Gills
* Snip them with the scissors where they are attached to the underside of the jaw
* Do this slowly, gills are spiky and sharp especially on large oceanic fish
5. Clean the fish under cold running water
* There is usually aline of dried blood that runs along the spine, this can be removed by carefully scrapping it out with a teaspoon or end of your knife
* Go slowly to not tear the flesh from the bones
6. Pat the fish dry with paper towels
Remember to disinfect your work station after you clean the fish to avoid germs and stink!!!
Filleting a Fish
Finished fish fillets
Filleting is a hard skill to master, but if you are adventurous enough the end result can be very satisfying. These instructions are adapted from the cooking and story book called Fish Tales, by Bart van Olphen and Tom Kime. Remember to ask your fish monger which type of fish you purchased (round or flat) and for other helpful hints.
Tools: Cutting board, thin bladded knife, paper towels
Round Fish
Place the scaled and gutted fish on the board. Pat the fish dry. following the line behind the head and the gills to the pectoral fins, cut in a diagonal line through the flesh down to the bone. Turn the flesh over and repeat on the other side. If it is a larger fish, you may have to chop through the backbone. Looking down at the fish, at the head end there will a clean diagonal line. With our hand flat on the side of the fish, tilt the fish gently toward the belly exposing the backbone and run the knife horizontally along the backbone, but slightly above the spine, down to the tail. Make the cut in one fluid motion rather than short jagged cuts. Lift the flap of flesh away from the bone like opeina book. With the angle of the knife pointing down at the bone, make another cut, running the underside of the knife scaping against the bone, until the fillet is removed from the bone. Turn the fish over and repeat the process, this time running the knife horizontally from the tail to the head.
Flat Fish
Cut a straight line down to the bone from the head to the tail. Make the cut in one fluid motion rather than small jagged cuts. Slide the knife from head to tail along the bones (the angle of the knife should be almost flat) lifting the flap each time so that the knife is scraping along the bone toward the edge of the fish until the fillet is free. Make long fluid slicing motions rather than jagged hacking cuts. Repart with the other top fillet, and then turn the fish over and cutt off the two underside fillets.
Tools: Cutting board, thin bladded knife, paper towels
Round Fish
Place the scaled and gutted fish on the board. Pat the fish dry. following the line behind the head and the gills to the pectoral fins, cut in a diagonal line through the flesh down to the bone. Turn the flesh over and repeat on the other side. If it is a larger fish, you may have to chop through the backbone. Looking down at the fish, at the head end there will a clean diagonal line. With our hand flat on the side of the fish, tilt the fish gently toward the belly exposing the backbone and run the knife horizontally along the backbone, but slightly above the spine, down to the tail. Make the cut in one fluid motion rather than short jagged cuts. Lift the flap of flesh away from the bone like opeina book. With the angle of the knife pointing down at the bone, make another cut, running the underside of the knife scaping against the bone, until the fillet is removed from the bone. Turn the fish over and repeat the process, this time running the knife horizontally from the tail to the head.
Flat Fish
Cut a straight line down to the bone from the head to the tail. Make the cut in one fluid motion rather than small jagged cuts. Slide the knife from head to tail along the bones (the angle of the knife should be almost flat) lifting the flap each time so that the knife is scraping along the bone toward the edge of the fish until the fillet is free. Make long fluid slicing motions rather than jagged hacking cuts. Repart with the other top fillet, and then turn the fish over and cutt off the two underside fillets.
To Prepare Clams...
Raw clams
Fill your sink with cold water. Vigoroulsy swirl the clams in the water in a motion similiar to a washing machine. Repeat with clean water and swril until the water is completely clear. Remove any that are broken, do not close when tapped, or smell these are signs of bad shellfish. Leave to soak in cold fresh water until you are ready to use them.
To open clams when raw insert the blade of a small knife between the shells and twist the knife to spring it open. DO NOT insert the knife at the hinge, that is for opening oysters. If you decide to open them raw, make sure to save the juice.
To open clams when raw insert the blade of a small knife between the shells and twist the knife to spring it open. DO NOT insert the knife at the hinge, that is for opening oysters. If you decide to open them raw, make sure to save the juice.
To Prepare Mussels...
Raw Mussels
Wash the mussles thoroughly in cold water, swirling them in the sink as with the clams (see above). With an old knife scrape off any barnacles that are sticking to them (scrape knife toward you like you are peeling potatoes). The mussels attach themselves to the rocks with fibrous threads called beards which need to be removed before eating. Take hold of the beard and sharply pull upward toward the pointed end of the mussels. Swirl the cleaned mussels again to get rid of any excess grit. Again, like the clams, throw away any mussels that are broken, do not close if tapped, or smell.
How to Cook a Lobster
**Remember that when you cook a lobster it needs to be alive, if it is dead it will not cook correctly**
Boiling Lobster
Bring a pot of water to a hard/roaring boil. If there are rubber bands on the claws, cut them off before cooking. Pick up the lobster and place it in the boiling water head first. Place the cover on the pot and cook for the alotted cooking time. When the lobster is done the shell should have turned bright red and the tail should have curled underneath the body.
1 to 1 1/4 pound --- 12 to 15 minutes
1 1/4 to 2 pounds --- 15 to 20 minutes
2 to 3 pounds --- 20 to 25 minutes
3 to 6 pounds --- 25 to 28 minutes
6 to 7 pounds --- 28 to 30 minutes
8 pounds and over --- 4 minutes per pound
Steaming Lobster
If you can, steaming your lobster is the way to go. It preserves the natural flavor of the lobster, and because it takes a longer cook time the meat usually ends up more tender, especially with larger lobsters. Steaming is also more forgiving if you overcook the lobster by accident.
Fill the pot with one inch of salted water then heat the pot on high. Prepare lobster by rinsing under cold water, then remove rubber bands on the claws. When the water is boiling stick the lobster in the pot head first. Leave the lobster until the shell has turned bright red and the tail is curled underneath the body. Please note that if you plan to steam more than one lobster at once don't overcrowd the pot (you should be able to see the bottom).
1 to 1 1/4 pound --- 10 to 12 minutes
1 1/4 to 2 pounds --- 12 to 18 minutes
2 to 3 pounds --- 18 to 25 minutes
3 to 6 pounds --- 25 to 40 minutes
6 to 7 pounds --- 40 to 60 minutes
8 pounds and over --- 7 minutes per pound
Boiling Lobster
Bring a pot of water to a hard/roaring boil. If there are rubber bands on the claws, cut them off before cooking. Pick up the lobster and place it in the boiling water head first. Place the cover on the pot and cook for the alotted cooking time. When the lobster is done the shell should have turned bright red and the tail should have curled underneath the body.
1 to 1 1/4 pound --- 12 to 15 minutes
1 1/4 to 2 pounds --- 15 to 20 minutes
2 to 3 pounds --- 20 to 25 minutes
3 to 6 pounds --- 25 to 28 minutes
6 to 7 pounds --- 28 to 30 minutes
8 pounds and over --- 4 minutes per pound
Steaming Lobster
If you can, steaming your lobster is the way to go. It preserves the natural flavor of the lobster, and because it takes a longer cook time the meat usually ends up more tender, especially with larger lobsters. Steaming is also more forgiving if you overcook the lobster by accident.
Fill the pot with one inch of salted water then heat the pot on high. Prepare lobster by rinsing under cold water, then remove rubber bands on the claws. When the water is boiling stick the lobster in the pot head first. Leave the lobster until the shell has turned bright red and the tail is curled underneath the body. Please note that if you plan to steam more than one lobster at once don't overcrowd the pot (you should be able to see the bottom).
1 to 1 1/4 pound --- 10 to 12 minutes
1 1/4 to 2 pounds --- 12 to 18 minutes
2 to 3 pounds --- 18 to 25 minutes
3 to 6 pounds --- 25 to 40 minutes
6 to 7 pounds --- 40 to 60 minutes
8 pounds and over --- 7 minutes per pound