Selecting Seafood

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

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

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, like halibut or sole

Taste Mild, sweetTextureLean, 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

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

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, Red Snapper or other firm-fleshed fish

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

Taste SweetTextureFirm, 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

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, swordfish

Note: Alaskan wild caught salmon is the most sustainable version

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

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

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.

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