We’ve all heard of the many benefits of consuming fish . . . it’s a lean source of protein, low in cholesterol, low in saturated fat, less calories than red meats, and has omega-3 fatty acids for great cardiovascular health.  Fish is considered so healthy that the American Heart Association recommends that every one of us eat at least two 6-oz. servings of fish per week.

But that’s only if you are choosing the right fish at the market. 

Always purchase “wild caught” fish and not “farm raised.”  Farm raised fish are fed all sorts of drugs and hormones to make them grow faster and bigger and have contaminants that are not good for you, sometimes even causing cancer in the long run.

Here’s a few things to look out for when choosing fish at the market:

• Read the label on the package and look for the statement “wild caught.”  Otherwise, it will state “farm raised.”  If you are buying fresh fish from a market, ask the employee if the fish is “wild caught.”
• The fish should be bright and shiny; most of the scales should be intact and adhere tightly to the skin.
• Check the eyes of the fish:  they should be bright, clear, full (they often protrude).  If they’re cloudy, pink, or sunken, the fish has been lying around too long.
• The gills should be red and free from slime.
• There should be no “fishy” smell.
• The flesh should be firm, elastic, and not seperating from the bones.
• Make sure the fish market or grocery store is clean.

There is one particular grocery store here in the Houston area that smells horibly of fish.  As soon as you walk into the front door, you automatically sense the strong smell of fish.  Makes me wonder how long the fish has been lying around.  My 6-year old daughter complains and almost starts to cry if I say we are going to this grocery store.  So we never buy fish at this grocery store.

On the other hand, Whole Foods Market is the perfect example of a business selling fresh fish with clean practices.  It’s super clean, spotleass and does not have the strong, “fishy” odor.  The employees clothing is clean, hair covered, they use disposable gloves when handling food, and the fish is always beautifully displayed on a thick bed of ice under a cover.  And of course, they have a great selection of fresh, wild caught fish.  But, Whole Foods Market is more expensive.

If you don’t have a Whole Food Market or another reputable fish market in your area, nowadays you can order online frozen wild Alaskan salmon.  Go to www.vitalchoice.com.   It’s expensoo too, but at least it’s a healthy option.