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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 recommended cooking techniques, here are the 3 T’s you need to consider when selecting seafood.

Full-Flavored & Rich

  • Mahi Mahi
  • Salmon
  • Tuna

Mild & Subtle

  • Catfish
  • Cod
  • Crab
  • Trout
  • Scallops
  • Shrimp
  • Tilapia

Sweet

  • Catfish
  • Cod
  • Crab
  • Mahi Mahi
  • Shrimp

Firm & Meaty

  • Mahi Mahi
  • Salmon
  • Tuna

Delicate & Flaky

  • Cod
  • Catfish
  • Trout
  • Tilapia

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.

Catfish OPEN

Taste Delicate, sweetTextureLean, 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 OPEN

Taste Mild, sweetTextureLean, 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 OPEN

Taste DelicateTextureFlakey

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, or sole

Mahi Mahi OPEN

Taste SweetTextureMeaty, 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 OPEN

Taste Delicate, sweetTextureMoist, 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, or other firm-fleshed fish

Rainbow Trout OPEN

Taste Delicate, sweetTextureLean, 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

Salmon OPEN

Taste RobustTextureRich, 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

Note: Alaskan wild caught salmon is the most sustainable version

Scallops OPEN

Taste Sweet, delicateTextureFirm

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

Shrimp OPEN

Taste Sweet, mildTextureFirm

Technique Sautéing, Broiling, Grilling, Stir-Fry

Cooking tip: Shrimp become tough if overcooked

Nutrition: Source of iron, phosphorous and niacin; low in saturated fat

Substitutes: Other shellfish

Note: North American shrimp is the most sustainable option

Tilapia OPEN

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 OPEN

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: Salmon

HOW TO COOK SEAFOOD

Find new and true
techniques to help you prepare your dish whether you bake, broil or grill.

READ MORE



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