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Selecting Seafood

So much to choose from

Seafood provides variety, from rich and meaty to delicate and sweet. With different textures, tastes and recomended cooking techniques, here are the three T's you need to consider when selecting seafood.

Have a certain seafood in mind?

Select your seafood below and learn more about what makes it so special plus the perfect choice for your next meal.

CAT FISH

Taste Delicate, sweet

Texture Lean, mild, flaky

Technique Poaching, Steaming, Broiling, Grilling

Cooking tip: Coat fillets with crushed pecans then bake for a crispy crust.

Nutrition: Source of phosphorous, B vitamins, potassium and a lean source of protein, with just 115 calories per 3 oz. serving.

Substitutes: Cod, Tilapia, Trout

COD

Taste Mild, sweet

Texture Lean, delicate

Technique Poaching, Steaming, Broiling, Grilling

Cooking tip: For more flavor, steam herbs or scallions along with your cod

Nutrition: Source of phosphorus, niacin, vitamins B6 and B12

Substitutes: Catfish, tilapia, trout

FLOUNDER

Taste Delicate

Texture Flakey

Technique Baking, Broiling, Steaming, Sautéing

Cooking tip: A coating of flour or breading helps protect the delicate meat of this fish. Or try a sauce or white wine to keep the fish moist.

Nutrition: This fish is low in fat and a good source of Vitamin D, Niacin, Vitamin B6, Phosphorus and Potassium.

Substitutes: Any other flatfish, like halibut or sole

HALIBUT

Taste Mild, sweet

Texture Lean, creamy

Technique Baking, Broiling, Poaching , Steaming

Cooking tip: Use a pot just big enough for your seafood and just enough liquid to cover then simmer

Nutrition: Source of potassium, phosphorous and niacin; Low in fat

Substitutes: Mahi mahi

Note: The most sustainable halibut is from the Pacific

MAHI MAHI

Taste Sweet

Texture Meaty, firm

Technique Baking, Grilling, Broiling

Cooking tip: Place fish on an oiled grill or grill pan over medium heat

Nutrition: Source of potassium, phosphorous and vitamin B6; Low in fat

Note: Imported Mahi Mahi is less sustainable than U.S. Mahi Mahi

OCEAN PERCH

Taste Delicate, sweet

Texture Moist, firm

Technique Baking, Broiling, Poaching, Steaming

Cooking tip: Try a preparation with a fresh herb - like basil, cilantro, dill or tarragon. This fish also makes great stock.

Nutrition: A good source of Potassium, Selenium, Niacin, and Magnesium

Substitutes: Grouper, Red Snapper or other firm-fleshed fish

RAINBOW TROUT

Taste Delicate, sweet

Texture Lean, mild, flaky

Technique Baking, Broiling, Steaming

Cooking tip: Broil the fish in foil to achieve a steamed-like result

Nutrition: Source of potassium, phosphorous, vitamins B12 and B6; Rich in omega-3 fatty acids

Substitutes: Catfish, cod, flounder, tilapia

Note: U.S. farmed rainbow trout is a very sustainable food source

RED SNAPPER

Taste Sweet

Texture Firm, moist

Technique Broiling, Grilling, Steaming

Cooking tip: This fish can handle a lot of strong flavors. Try it with fresh chili peppers!

Nutrition: A good source of Selenium, Vitamins B6 and B12, Phosphorus, and Potassium

Substitutes: Grouper

SALMON

Taste Robust

Texture Rich, flaky

Technique Baking, Broiling, Poaching

Cooking tip: Delicious in salads and pastas

Nutrition: Source of phosphorous, vitamins B12 and B6; Rich in omega-3 fatty acids

Substitutes: Tuna, swordfish

Note: Alaskan wild caught salmon is the most sustainable version

SHRIMP

Taste Sweet, delicate

Texture Firm

Technique Sautéing, Broiling, Grilling, Stir-Fry

Cooking tip: Cook for 4 to 6 minutes until they turn opaque

Nutrition: Source of iron, magnesium, potassium, phosphorous and selenium; Low in fat

Substitutes: Other shellfish

TILAPIA

Taste Mild, delicate

Texture Lean, flaky

Technique Baking, Broiling, Grilling

Cooking tip: Fish tacos are great with tilapia!

Nutrition: Source of B vitamins, calcium, iron, potassium and phosphorous

Substitutes: Rainbow trout, catfish, cod

Note: Farmed Tilapia is the most sustainable choice.

TUNA

Taste Rich, hearty

Texture Lean, meaty

Technique Baking, Broiling, Grilling

Cooking tip: Try with a spice rub

Nutrition: Source of phosphorous, magnesium, thiamin; Rich in omega-3 fatty acids

Substitutes: Swordfish, salmon