Selecting the Right Fish Every Time

Sometimes finding the kind of fish you need for a certain recipe can be difficult. Certain species may go by different names in different regions, making it confusing to follow a recipe exactly (for those of you living on the East or West coast, this may not be a problem).

As for the rest of you, fret no more.

Here's a handy guide for you (and even a few substitutes you can use if you can't still can't find that particular fish).

For Delicate Texture, Mild Flavor, choose: cod, flounder, hake, scallops, skate, sole

Delicate Texture, Moderate Flavor-shade, lake perch, anchovy, trout

Delicate Texture, Full Flavor-bluefish, candlefish, sardines

For Medium Texture, Mild Flavor, your options are: Pollock, tilapia, rockfish, haki, haddock

Medium Texture, Moderate Flavor-red mullet, orange roughy, ocean perch

Medium Texture, Full Flavor-canned salmon, canned sardines, Atlantic herring

For Firm Texture, Mild Flavor, go for: grouper, tilefish, snapper, striped bass, monkfish, halibut

Firm Texture, Moderate Flavor-shark, maki maki, catfish, amberjack

Firm Texture, Full Flavor-swordfish, yellowtail, tuna, mackerel and salmon

Did you know that just one serving of fish a week can actually cut your risk of heart attack by up to 50 percent?

For the freshest fish, look for the following:

Dry packages-Choose packaged fish with no liquid in the carton. The presence of liquid means that the fish has been sitting in a cold case for awhile; don't take it home.

Clear skin-A fresh fish glistens and its scales are tight. If there's a film on the fish's skin, make sure it's clear..

Clear eyes-When buying a whole fish, always take a look at the eyes. They should be clear, moist and protruding, not dry cloudy or sunken.

Translucent flesh-Buy fish fillets or steaks that are translucent. An opaque fish may have been frozen or is not fresh.

Firm texture-The flesh of a whole fish should be firm to the touch and the skin should be tight. Poke the fish, and if it springs back, it's fresh. If an imprint is left behind, then leave that fish behind as well.

Flat tail-The tail of a whole fish should be moist and straight, not dry and curled.

No fishy odor-Pick up the fish or the package and take a deep breath. If it smells fishy, don't buy it-fresh fish should smell like the ocean.