Tips on Buying and Preparing Fresh Fish

Dear Dr. Helen, I am consciously trying to eat more fish. However, this is new to me. Can you give me some tips on buying and preparing fresh fish?
Marlene, Bennington, VT

Yes. First of all be selective about the fish that you eat, and concentrate on cod, sole, sardines, anchovies, flounder, haddock, Pacific halibut, Ocean perch, pollock, oysters, shrimps, scallops and crab. These are the fish that tend to be lowest in mercury levels. Tuna is also good, but concerns have been raised because Americans eat so much of it. Two tuna sandwiches a week contain close to the limit of the 38.5 micrograms of mercury suggested by the EPA.

Wild salmon is better than farm raised salmon, and swordfish is OK as long as it is caught in clean waters. Check the EPA website which lists federal and state advisories identifying fish from specific waters which have high levels of toxins.

Now back to your original question!

How to buy fresh fish:

1. Go to a fish market or grocer you trust. Ask where the fish came from.
   
   
2. Sniff it. Fresh fish should NOT smell fishy. If it does, do not buy it.
   
3. Check the eyes. Cloudy eyes mean the fish is long dead.
   
4. Poke it. The flesh should spring back. If your finger leaves an indentation, it is NOT fresh.
   
5. Once you buy it, serve it soon. Do not store fish in your refrigerator longer than two days.

COOKING Fish

1. Do not overcook. Rule of thumb: 8 minutes of cooking per inch of thickness. Test it with your fork. If it is opaque and flakes easily, then it is done.
2. Leave it alone. Fish is like fresh fruit or vegetables. The less you fiddle with it, the better. Olive oil, garlic, dill-something simple-is all you need to season the fish.

To banish odor, rub your hands with salt and lemon juice to get rid of odor. To clear smell from the kitchen, boil 1 cup of vinegar mixed with 1 cup of water until almost evaporated. Don’t forget to turn off the pan!

Cordially,

Helen Pensanti M.D.