🌿 RosemaryThyme Kitchen Tips | How to Choose Fish & Seafood 🐟
I usually reach for wild Alaskan cod because I love its mild flavor and those big, tender flakes. But I’ve wondered what wild-caught and farm-raised really tell us about the fish we’re buying. And once you get to the tuna aisle, there’s a whole other set of labels to sort through!
So I put together a little guide you can save for your next grocery trip. It covers everything from mild white fish and sweet scallops to bolder choices like sardines, plus which fillets to check for little pin bones.
🐟 If you like a mild fish, cod, haddock, and pollock are good places to start. If you’re in the mood for shellfish, scallops are mild, slightly sweet, and have no bones.
🌿 Wild-caught and farm-raised can both be nutritious. Wild fish are harvested from natural waters, while farm-raised fish are raised in ponds, tanks, or pens. The amount of omega-3s varies with the species and what the fish eats. Both wild and farm-raised salmon can give you a good serving of omega-3s.
🥫 Read the full name on the tuna label. The FDA and EPA list canned light tuna, which includes skipjack, among their lower-mercury Best Choices. Canned white tuna (albacore), fresh albacore, and yellowfin are Good Choices. Bigeye tuna is in the highest-mercury group. Those categories are especially helpful for anyone who might become pregnant, is pregnant or breastfeeding, and for children ages 1–11.
🍴 My quick fillet tip. Even a fillet labeled boneless can have a stray pin bone. Run your fingertips over the flesh before cooking and pull out any you feel with clean fish tweezers.
📌 Save the illustrated guide for your next trip to the seafood counter. What’s your favorite fish or seafood to cook at home?
FDA/EPA fish chart
https://www.fda.gov/food/consumers/advice-about-eating-fish
Helene 😊
Rosemary Thyme 🌿
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