The seafood counter at your local market is a cornucopia of delicious and nutritious options, but navigating it can be a bit overwhelming. Making healthy choices at the seafood counter is not only good for your body, but it also supports sustainable fishing practices. In this guide, we'll walk you through the steps to ensure you reel in all the benefits while making responsible choices.

Know Your Seafood Seasons

Just like fruits and vegetables, seafood has seasons too. Knowing when certain fish are in season helps you choose the freshest and most flavorful options. It also supports sustainable practices by allowing species to reproduce during their natural cycles.

Dive into Diverse Choices

Variety is the spice of life, and this applies to seafood too. Don't be afraid to try different types of fish. This not only exposes you to a wider range of flavors and textures, but it also helps distribute the demand, reducing pressure on overfished species.

Favor Fatty Fish for Omega-3s

If you're aiming to maximize the health benefits of seafood, focus on fatty fish like salmon, mackerel, and trout. They are rich in Omega-3 fatty acids, which are fantastic for heart health, cognitive function, and reducing inflammation.

Watch for Freshness Signs

When at the counter, look for signs of freshness. The fish should have a mild scent of the sea, not a strong "fishy" odor. The flesh should be firm, not mushy, and the eyes should be clear. If buying fillets, they should be moist with no discoloration.

Mindful Mercury Consumption

While fish is a fantastic source of nutrients, some species can be high in mercury. To reduce exposure, especially for sensitive groups like pregnant women and young children, choose fish lower on the food chain, like sardines and anchovies, and limit consumption of larger predatory fish like shark and swordfish.

Ask Questions and Make Friends

Don't hesitate to ask your fishmonger questions about the seafood they're selling. They should be knowledgeable about where it came from, how it was caught, and any sustainable practices in place. Make a friend with the manager of the seafood counter or even the attendants. They will let you know what’s fresh and sometimes it could be in the back of the store and not in the case.

Place an Order

If you don’t see what you are looking for, place an order. They are generally able to order a specific fish/product that you are looking for. If you are placing an order, make sure to allow them time to get it in for you.

Store and Cook with Care

Once you've made your selections, store seafood properly and cook it with care. This ensures you get the full nutritional benefits without any compromise to safety or taste.

By following these tips, you can enjoy the bountiful benefits of seafood while being a conscious consumer.

Happy fishing!

Remember, if you have specific dietary concerns or health conditions, consult with a healthcare professional or registered dietitian for personalized advice tailored to your unique needs.