A guide to buying Fish from a FishMart

Nutritional Information: A guide to buying Fish from a FishMart

When we lived in Andorra, after many months of going to the fishmonger, clueless, I realized that I needed to learn fish.

Every week, while waiting my turn, I would watch the locals come up to the counter and order enough fish, shellfish, crustaceans, etc. to feed the entire country.

Then it would be my turn and I would order my lonely salmon filet, or some gambas (shrimp) or, maybe I would be daring and order trout (I knew that one).

I finally was brave enough to ask for a larger fish of unknown (to me) species and actually ask the fishmonger to clean it for me.

I was so proud!

She scaled and gutted the fish; she cut off the head and made two lovely filets.

I smiled.

She smiled.

Then she put the filets, head, tail and skeleton all in the bag and handed it to me.

Why would I want that?  Isn’t that sort of the purpose of having them clean it – to get rid of the unwanted bits? No, one takes it all home. The unwanted bits are wanted – ‘para la sopa’ (for the soup).  Everything was ‘para la sopa’.

Read on to learn more about…. Fish:

We have heard Doctors and dieticians saying: “Eat more fish.” Mainly the American Heart Association advises eating fish at least twice a week as part of a balanced diet. 

However, in the sea (or the lakes and near the coastlines) are many fish and other marine creatures; what fish are you supposed to eat? Are some healthier than others? Are there any fish to avoid eating? What’s the “best” to be eaten?

To be honest, some fish are better, and some are dangerous if consumed excessively. We have the facts on the healthiest fish to eat, as well as what to avoid. Before buying a fish from FishMart, read our guide given below to find the best possible for you;

Lean Fish

Lean fish has fewer calories than the fatty variety — and plenty of protein. For instance, in a 3-ounce portion, low-fat fish such as Tilapia, Cod, flounders and sole, offer you lots of good protein.

Tilapia and cabbage can be a good combination if you do not like fish but need more seafood in your meal.


A saltwater fish,  fresh tuna is mainly used in sushi. However, the canned tuna had been a staple meal for years. Packaged “white meat tuna” is only made of albacore. It contains lots of protein,  a rich supply of vitamin D and phosphorus.

However, not all tunas are safe to eat. According to ScienceDirect,  you must avoid bluefish tuna because it is high in mercury.


Although theoretically, they are crustaceans, shrimps and cream dory are good options for seafood. They contain the right amount of protein & omega 3. 

They’re pretty popular. According to seafood-health facts, about half of the fish consumed in the United States is shrimp. The only inconvenience is that cholesterol in shrimps is more than in other fish.


The word bass covers a wide range of fish, both fresh and seawater. Famous bass varieties include streaked bass, largemouth bass & sea bass. It is high in omega 3s and protein, like many other types of fish. Bass is also a valuable source of B12 vitamins, phosphorous, and manganese.

Rainbow Trout

This specie is probably what you see the most in the market. Most rainbow trouts are farm grown, typically in freshwater wetlands.

The farmed ones are always a better option than wild ones, as they are environment friendly. As per USDA, Rainbow truffle is full of protein and omega-3’s, and it is not just healthy but also easier and cheaper to farm.

Worst: Fish High in Mercury

The high content of mercury in the body will affect the brain and nerves of adults as well as the growth of babies and young children. Therefore, you must fish that contain high mercury.

Fish to be avoided include:

  • Swordfish imported
  • Marlin imported
  • Orange Roughy Shark Tilefish

According to UofM health, orange Roughy Shark Tilefish can live up to a hundred or hundred and fifty years, also classified as slimeheads. So it suggests that they would be around harmful elements for so many years. So, they are not the ideal option for a balanced diet.

5 thoughts on “A guide to buying Fish from a FishMart”

  1. I don’t eat anything that’s still staring at me. Sorry. My fish is fileted before it hits the cooking method of choice and preferably, by the fish monger and Not me! Salmon is my fish of choice with Halibut a close second though here, the price is off the charts. Cod, walleye, perch…I like the ono you saw listed at the Holly Hotel. Beyond those, I don’t eat many other kinds. We have a wonderful fish market about 10 miles from me where I can get a variety of very fresh fish, but I don’t frequent it often because hubs is not a fish lover. sigh.

    The only fish soup I’ve ever had is Cullen Skink but trying to find smoked haddock here is impossible anymore.

    • I remember being at a lunch in Spain when whole fish was served – and people arguing about who got the eyes…. I managed to stay at the table….We eat mainly salmon but I dearly love walleye. It’s been years… no, decades since I’ve had any

      • Walleye is very prevalent here, but it’s also local. We have a friend who fishes and gives us a few fillet every time he goes out. He’s not the best fillet-er though so I still have to debone a lot of it, but it’s delicious.

  2. I don’t eat much fish …luckily we have boneless flake(shark) here in Australia and yes I eat that and of course smoked salmon when the budget allows !

    • The hubs loves fish sticks / fish fingers lol. But he won’t eat any fish that might have bones so it’s salmon, tuna, cod for us here – and not as often as in the past

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