Fresh seafood is an integral component of a nutritious diet, yet shopping at the fish counter or market can be daunting for beginners. Knowing which are the best choices may be challenging; even once you find something appealing, there may be concerns over its freshness if purchased without prior research. Luckily there are signs of freshness to look out for that can give you confidence when making purchases at these establishments.

First and foremost, take a close look at the label. Keep an eye out for words like “wild,” or the country of origin, which can give an indication of how and where the fish was raised and caught ethically. Food from countries with more stringent antibiotic usage regulations tends to be safer as less resistance develops to drugs over time.

Note the date on the package as this can provide an indicator of when it was frozen. If there’s no date visible, ask the seller when the fish was last thawed and frozen; ideally this should have happened within days.

If you want a specific type of fish, aim to shop during its peak times for this species – which typically ranges from Thursday through Sunday for ocean fish and shellfish. If this is impossible for you, ask the seller if something similar could be provided so that it will still be fresh.

Next, give the seafood a deep sniff; it should smell clean and fresh with an ocean scent. Fish that smells sour or ammonia could be off and could pose health risks to consumers.

Whole fish should possess bright eyes and clear gills. Fillets should feature firm flesh free from discoloration or drying around its edges. A fresh fish should also spring back when pressed; if in doubt, ask one of the store employees to press lightly against it to see if it responds positively.

Frozen seafood should always be stored properly, in sealed and airtight packaging that does not allow any air in. Any packages showing water stains or ice crystals could indicate freezer burn or improper storage conditions and should be avoided.

If you’re purchasing live clams, mussels or oysters, make sure the shells close when tapped – they should close instantly! Lobsters and crabs should have active legs that wiggle when their legs are moved; otherwise they have likely died out and should be left for other options. For lobsters and crabs it’s also important to monitor leg movement; otherwise they are no longer alive and may quickly spoil.