How to Pick Fresh Fish: Eyes, Gills, and Skin Signs

Usually in grocery stores we’re told the fish is “fresh” and recently caught. In reality, much of what you see in the case has been previously frozen and then thawed for display. If that fish is repeatedly chilled, thawed, or partially refrozen during handling, the texture and quality can suffer—and shoppers often have no way of knowing when it was caught or how many times it’s been temperature-cycled.

If you want to choose a good fish, look for clear signs of freshness—especially if you’re buying it whole:

• Gills: Healthy, fresher fish typically have bright red or pink gills. If the gills look gray or pale/whitish, the fish may be several days old and has likely lost that “just-caught” look.

• Eyes: Fresh fish usually have clear, bright, slightly bulging eyes. Cloudy, sunken, or flat eyes can be a sign the fish is older or has been frozen and thawed.

• Surface/mucus (skin): A fresh whole fish often has a natural sheen and a light, slippery mucus layer that protects the skin. If the fish looks dry, dull, or “leathery,” it may be dehydrated from age or cold storage—best to avoid.

A whole fish that’s a bit older can still be fine to cook if it smells clean and looks healthy, but if you’re planning to buy fish specifically for fillets, avoid fish with dull skin, pale gills, and sunken eyes—those are signs you’re unlikely to get a high-quality fillet with good texture.