“Fresh” fish in supermarkets is often frozen fish that has been thawed, so you could potentially buy a fresher product from the store’s freezer section. Look beyond the frozen fish sticks to find a wide selection of frozen fish, many of which are not fried or breaded. Here are some shopping tips:

• Select packages sitting below the top row or behind the front row to ensure the fish hasn’t partially thawed.
• Choose fish that’s solidly frozen, with no frost or ice inside the packaging.
• Look for fish without discoloration or freezer burn.
• Buy products with a tight seal, avoiding those with torn or crushed packaging.
• Avoid fried, breaded, and coconut-covered seafood to reduce fat and calories.

Charting the Aisles
The following chart displays calories, fat, percent calories from fat, and sodium content for a variety of frozen fish products. Serving sizes vary.

Frozen Fish (serving sizes vary)	Cals	Fat (gm)	% Cals from Fat	Sodium (mg)
Portlock Pacific Cod Filets (3 oz.)	70	1	13	60
Captain’s Choice Cooked Shrimp, Tail Off (18 shrimp)	80	1	11	450
Gorton’s Grilled Tilapia (1 filet)	80	2.5	28	150
Portlock Wild Halibut Steaks (3 oz.)	90	2	20	45
Atlantic Capes Sea Scallops (4 oz.)	100	1	9	240
Gorton’s Grilled Salmon, Classic Grilled (1 filet)	100	3	27	270
Top Catch Calamari (4 oz.)	110	2	16	50
Margaritaville Jammin’ Jerk Shrimp (7 shrimp)	140	7	45	1,040
Great American Seafood Imports Catfish Filets (1 piece)	170	9	48	40
High Liner Captain’s Cut Salmon Teriyaki (1 filet)	180	7	35	530
Tampa Maid Italian Breaded Calamari Rings (10 pieces)	210	10	43	400
Sea Pak Firecracker Shrimp (10 shrimp)	210	10	43	480
Pure Catch Pacific Cod, Tuscan Roasted Garlic (1 piece)	220	8	33	480
Van de Kamp’s Golden Breaded Whole Filets (2 pieces)	220	12	49	410
Oven Poppers Crab Stuffed Sole (1 piece)	240	13	49	400
Sea Pak Coconut Shrimp (4 shrimp)	280	14	45	350
Sea Pak Shrimp Scampi (6 shrimp)	330	29	79	460

Sources: Product labeling

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