Seafood 101

How Much Fish Should I Buy?
For whole or round fish, allow ~3/4 lb. per person
For dressed or cleaned fish, allow ~1/2 lb. per person
For fillets or steaks, allow ~1/2 lb. per person

What Do Those Terms Mean?
A drawn fish is a whole fish minus its internal organs. A drawn fish may still need to be scaled.
A dressed fish has had its organs, scales, head, tail, and fins removed. It’s ready to be cooked.
A fish steak is a crosscut slice from a large dressed fish. Steaks do not need any special preparation before cooking.
A fish fillet is a boneless piece cut lengthwise from the side and away from the backbone.

How Do I Know Its Fresh?

Freshness is easiest to gauge when looking at the fish:

  • Appearance is bright and shiny.
  • Scales are bright, most of them intact (if scales are still on the fillet such as bass, salmon etc.)
  • The flesh of most species of lean or white fish should be white, and almost translucent; there should be no signs of reddening along the backbone, nor discoloration of the flesh.
  • The flesh should feel firm and look firm.
  • Fish aroma is fresh and mild, not “fishy”

Seafood (particularly fish) Is GOOD For You Because:

  • low in calories
  • low in total fat and saturated fat
  • high in protein, vitamins and minerals
  • good source of Omega-3 fatty acid

These qualities combined mean that when eaten regularly (at least twice a week), fish may:

  • reduce the risk of heart disease
  • prolong life after a heart attack
  • lower blood triglycerides (fats)
  • improve heart function and reduce damage from heart disease
  • lower blood pressure
  • improve symptoms of inflammatory diseases, arthritis and psoriasis