Seafood
Welcome to your neighborhood fish market where the friendly fishmonger behind our counter can’t wait to help you navigate your culinary voyage.
While we offer many fresh cooking ideas to excite your palate, we also maintain an old-fashioned emphasis on service. Our team members have the knowledge and expertise to educate you about seafood choices, provide cooking tips and recipes, and even marinate your seafood for you while you finish the rest of your shopping.
With our incredible selection, a visit to our seafood department is an expedition of flavors that includes a vast array of fresh and frozen selections, as well as all the marinades, sauces, seasonings, herbs and other ingredients you need to complete a meal with seafood as the centerpiece.
All of our seafood is under close scrutiny from the farm or boat all the way to our seafood case. We build partnerships with farmers and fishermen that are committed to your health, the environment and the integrity of our oceans, and we source seafood domestically and locally whenever possible.
We aren’t afraid to buck standard industry practices that we find questionable—like using artificial preservatives to boost water weight and extend shelf life, or carbon monoxide to enhance color.
Page Sections
- Farmed Fish
- Sustainable Seafood
- Commitment to Quality
- Guide to Choosing and Preparing Seafood
- Storage and Preparation
- Cooking Methods
Farmed Fish
When it comes to farmed seafood, we know exactly where ours comes from, what it was fed ... and more importantly, what it wasn't fed! When it's done responsibly, fish farming — also known as aquaculture — provides high-quality fish, can be environmentally friendly, and can be a crucial way to supplement the supply of wild-caught fish. And we know we can trust the farmers we partner with because they are world leaders in environmentally responsible aquaculture. Together with scientists and environmentalists, they helped us to develop our strict Quality Standards for Aquaculture, which include:
- No use of antibiotics, added growth hormones and poultry and mammalian by-products in feed.
- Traceability that allows us to track our farmed seafood—where it came from and how it got to our stores.
- Requirements that producers minimize the impacts of fish farming on the environment by protecting sensitive habitats such as mangrove forests and wetlands, monitoring water quality to prevent pollution, and sourcing feed ingredients responsibly.
- Strict protocols to ensure that farmed seafood is not escaping into the environment and that wildlife around the farm is protected.
Sustainable Seafood
Offering sustainable seafood is part of our philosophy because we care about the health of the world’s oceans. We are proud to be the first U.S. retailer offering several varieties of Marine Stewardship Council (MSC)-certified seafood. The MSC is an independent, global, non-profit organization set up to find a solution to the problem of over-fishing to ensure healthier marine environments and abundant fish stocks for future generations. Here you will discover a growing number of choices displaying the MSC label, indicating the seafood is sourced from responsible, well-managed fisheries.
Commitment to Quality
Our desire to maintain such high standards is also the reason we got into the seafood business ourselves. We own and operate four facilities that serve as bases for monitoring and distributing our seafood, which in many cases is caught or grown just for us:
- Pigeon Cove (Gloucester, Massachusetts)—Our only facility located right on the water with year-round landings of North Atlantic ground fish, including cod, haddock and flounder.
- Select Fish (Seattle, Washington)—Our primary purveyor of wild-caught Alaskan salmon. We have a buyer located in Alaska sourcing the best fish, delivered directly to cut out the middleman.
- South Seafood (Atlanta, Georgia)—Our gulf and southern Atlantic species experts, sourcing the best mahi mahi, grouper and snapper.
- Mid-Atlantic Seafood (Landover, Maryland)—Our specialists in sourcing Icelandic groundfish and East Coast favorites such as local striped bass and blue crabs.
Our tireless commitment to quality doesn’t end there. We also offer the finest frozen seafood for convenience, value and year-round availability of seasonal favorites. And frozen seafood offers an added benefit for the planet: Its carbon footprint is smaller since it can be transported by boat instead of by air. Some species, such as farmed shrimp, are flash-frozen upon harvest to capture their fresh-caught flavor and texture. Seasonal wild salmon is also flash-frozen to ensure a steady supply during winter when fresh, wild salmon is not an option.
Whether it’s wild-caught or farmed, fresh or frozen, everything in our seafood department adheres to our strict Quality Standards, which are the highest in the industry.
Guide to Choosing and Preparing Seafood
If you feel lost in a sea of options in the seafood department, you’re not alone. Seafood can be mystifying territory for us land dwelling creatures. How do you know which seafood is best? How much should you eat? Which types are safe? We’re here to answer all your questions, to help guide you to the right choice and to encourage you to explore a little and try new things.
Rest assured that everything in our seafood case is exceptionally fresh and all the seafood in our store is of the highest quality—so it’s hard to go wrong with any choice. But if you have certain tastes, a special dietary need, or a particular recipe in mind, it certainly helps to know a little about the different types of seafood we offer before choosing.
A Healthy Catch
Seafood is a sensible dietary choice for anyone concerned about staying healthy. Nutritional content varies among species, but fish are generally a good source of protein and often are low in saturated fat and cholesterol. In addition, many fatty fish are an excellent source of omega-3 fatty acids, which may reduce the risk of coronary heart disease. The American Heart Association recommends two servings per week of fatty fish for optimum omega-3 intake.
While shopping for your fresh catch, it is wise to consider who will be eating it. Rising concerns about methylmercury in seafood have led experts to recommend limiting consumption of certain species. Swordfish, shark, tilefish and king mackerel are known to have particularly high mercury levels and are not considered safe for certain people, including pregnant women and small children. Most healthy adults can safely enjoy all varieties of seafood in moderation, but it’s always a good idea to know what type of fish you are consuming.
CHART: Nutritional Highlights of Popular Seafood
Many varieties of seafood share similar nutritional profiles and can also be used interchangeably in recipes. All fish listed below are excellent sources of protein and low in sodium.
| Type | Taste/Texture | Nutritional Highlights | Substitutions |
|---|---|---|---|
| catfish | delicate, sweet, lean, firm | Excellent source of phosphorous and vitamin B12. Good source of potassium. Low in fat. | Cod, tilapia, trout, flounder |
| cod | mild, delicate, sweet, lean | Good source of phosphorus, niacin, vitamins B6 and B12. Low in fat. | Catfish, tilapia, trout, flounder |
| halibut | mild, sweet, light, creamy | Excellent source of phosphorous and niacin. Good source of potassium and vitamins B6 and B12. Low in fat. | mahi mahi, red snapper |
| mahi mahi | sweet, meaty, firm | Good source of potassium, phosphorous and vitamin B6. Excellent source of niacin. Low in fat. | Halibut, red snapper |
| rainbow trout | mild, delicate, flaky | Excellent source of phosphorous, niacin and vitamin B12. Good source of potassium and vitamin B6. Contains 840 mg of omega-3 fatty acids per 3 oz serving. | catfish, cod, flounder, tilapia |
| red snapper | mild, flaky | Good source of phosphorous, potassium and vitamin B6. Low in fat. | halibut, mahi mahi |
| salmon | robust, rich, flaky | Excellent source of phosphorous, niacin and vitamins B6 and B12. Good source of thiamin and niacin. Contains 1825 mg of omega-3 fatty acids per 3 oz serving. | tuna, swordfish |
| scallops | sweet, mild, firm | Good source of iron, magnesium, potassium and vitamin B12. Excellent source of phosphorous. Low in fat. | other shellfish |
| tilapia | mild, delicate, flaky | Good source of B vitamins, antioxidants, calcium, iron, potassium and phosphorous. Extremely low mercury levels. Contains 90 mg of omega-3 fatty acids per 4 oz. serving. | rainbow trout, catfish, cod |
| swordfish | sweet, rich, meaty, firm | Excellent source of phosphorous, niacin and B12. Good source of vitamin B6. Contains 690 mg of omega-3 fatty acids per 3 oz serving. | salmon, tuna |
| tuna | meaty, lean, hearty | Excellent source of phosphorous, niacin, vitamins B6, B12 and A. Good source of magnesium, thiamin, riboflavin and pantothenic acid. Contains 1400 mg of omega-3 fatty acids per 3 oz serving. | swordfish, salmon |
| shrimp | sweet, mild, firm | Good source of iron, phosphorous and niacin. Excellent source of vitamin B12. | other shellfish |
Storage and Preparation
Snagging a fresh catch is only the first step to serving up healthful sea fare. Continue a safe voyage through storage, preparation and cooking by following a few basic guidelines to make your kitchen a safe harbor.
The following tips will help to ensure your meal prep goes swimmingly:
- Separate raw seafood from other groceries in your cart, shopping bag and refrigerator or freezer.
- All seafood should be refrigerated or frozen as soon as possible after it is purchased.
- As a general rule, refrigerated seafood should be used within two days. Live crabs and lobsters should be cooked the same day.
- Seafood should be marinated in the refrigerator, not on the counter at room temperature. Discard the marinade after use, as it may contain food-borne bacteria. Do not put it on any other foods unless they will be cooked.
- When cutting raw seafood at home, give that wooden cutting board the old heave-ho and instead choose a plastic one, which is less likely to harbor illness-inducing bacteria.
- Wash all cutting boards and utensils with hot, soapy water before and after they come in contact with raw seafood. Make sure all seafood is fully cooked at the proper temperature.
Cooking Methods
One of the best things about cooking seafood is its versatility—it can be grilled, broiled, poached, baked or cooked in a pan.
Cooking guidelines for specific types of seafood:
- Seafood steaks or fillets thicker than ½” should be turned over halfway through cooking time. Fish less than ½” thick does not need to be turned.
- When grilling or pan frying, place fillets skin side down (the skin will remove easily after cooking).
- If fillets are rolled or stuffed, measure temperature at the thickest point to determine doneness.
- Add five minutes to the overall cooking time for fish that is covered in a sauce or wrapped in foil.
- Double your cooking time if starting with unthawed, frozen fish.
- Cook shrimp for approximately 4 to 6 minutes until they turn pink and opaque. Do not overcook; they will become tough.
- Cook scallops for approximately 4 to 6 minutes until they turn opaque all the way through.
Specific methods for cooking fish:
- Grilling
Place steaks or fillets on an oiled grill over medium-hot coals. If covered, cook without turning. If uncovered, turn halfway through cooking. - Broiling
Place steaks or fillets in a broiling pan and brush with marinade. Broil 3 to 6 inches from heat, basting frequently and turning steaks halfway through cooking. - Poaching
Simmer fillets or steaks in stock using a pan with a lid to retain heat. Turning is not necessary. Baste occasionally by spooning stock over the fish. - Pan Sautéing
Heat a small amount of marinade or oil in a heavy skillet and add the fish. Turn thick fillets or steaks halfway through cooking. - Baking
Preheat oven to 450°F. Bake uncovered, basting if desired.