Fresh, high-quality fish is always ready for you. Whether you want a tuna steak for the grill, tilapia for a quick meal or some shrimp because friends are dropping by, come see us.

Health Benefits of Seafood

Marsh Signature Seafood is endorsed by the American Heart Association and makes a perfect addition to a heart-healthy diet. Fish is figure-friendly, good for your skin and eyes, gentle to joints and full of DHA Omega-3 oils, essential for health and wellness. A diet rich in fresh seafood has even been found to prevent depression, increase concentration and mental ability and keep your digestive system on track!

Note: Fish and shellfish contain high-quality protein and other essential nutrients, are low in saturated fat, and contain omega-3 fatty acids. A well-balanced diet that includes a variety of fish and shellfish can contribute to heart health and children’s proper growth and development, according to the Food and Drug Administration (FDA).

However, nearly all fish and shellfish contain traces of mercury. Therefore, the FDA and the Environmental Protection Agency advise women who may become pregnant, pregnant women, nursing mothers and young children to avoid some types of fish and eat fish and shellfish that are lower in mercury.

Types of Fish

Ocean Fish

Cod: A mainstay of quick meal prep, cod fillets offer firm texture with a mild but flavorful ocean taste. It can be baked, poached, braised, broiled or fried.

Haddock: Mild in flavor, haddock is related to cod and can be prepared quickly by frying or grilling.

Mahi-Mahi: This beautiful blue-green fish takes its name from the Hawaiian word meaning “very strong.” It’s a mild fish that doesn’t taste overly “fishy.” It’s also not a bony fish and the bones you may run into tend to be large and less needlelike than tiny bones.

Salmon: Until the last decade, salmon was somewhat of a delicacy. Farmed salmon has changed the picture, expanding availability. Look for Alaskan wild caught salmon through late September or early October. It can be cooked in under 10 minutes. For a real treat, try smoked salmon.

Swordfish: Put swordfish steaks on your barbeque next time you grill. There’s an unmistakable ocean flavor in each bite.

Tuna: Though many only know tuna from a can, you’ll find that a 1½-inch-thick tuna steak makes for great grilling.

Freshwater Fish

Catfish: A staple of Southern cooking, catfish are often served in a Louisiana sandwich called a po’ boy. Because catfish have a strong, distinctive flavor, they are a love-it or leave-it choice for many. Catfish are best fried.

Perch: A game fish found in ponds, lakes and rivers, perch feed on smaller fish. Weighing about 2 pounds each, perch are usually best broiled or sautéed.

Tilapia: More tilapia is farmed than any other species of fish. Though small, this plentiful fish is a good source of protein. Because the taste is mild, tilapia is best when you wake it up with zesty seasoning, salsas and sauces.

Cooking Methods

Easy to Cook Anyone can master the basics of preparing fish. The following methods are for 3/4-inch-thick fillets. If fish has skin on one side, start cooking it skin side down.

When the internal temperature is 145°F, the fish is done. Fully cooked fish will flake when pulled apart gently with a fork.

Pan-FRY: Over medium heat, cook in a skillet in olive oil for 3 to 4 minutes. Gently shake the pan as you cook. Flip fish and continue cooking 3 minutes.

Bake: In an oven-safe pan, bake at 425°F for 15 minutes.

Grill: Cook over medium heat for 3 to 4 minutes, skin side down. Turn over fish and grill for 3 more minutes.

Tips for Selecting Fish

Smell Check Fresh seafood should smell of salt water, but there should be no pungent, unpleasant or overly fishy odor that accompanies it.

The Eyes Have It When buying a whole fish, the eyes should be clear and bright, not filmed over or sunken in.

Fresh to the Gills The freshest fish will display bright red gills. If they are rust- or brick-colored, avoid the fish.

Be Firm Fillets should be firm to the touch and the flesh should spring back when pressed with a finger. If the indentation stays, the fillet isn’t fresh.

Shine On If the fish or fillet still has its skin, it should be bright, shiny and metallic. It should look exactly the way it would if you had caught it yourself.

© 2017 Marsh Supermarkets, Inc.