Fish is widely regarded as one of the healthiest sources of protein available. Rich in high-quality protein, omega-3 fatty acids, vitamins, and minerals, fish can be an excellent addition to a balanced diet. Health experts often recommend eating fish regularly as part of a heart-healthy lifestyle.

However, not all fish sold in markets are equal in quality. While price can sometimes be a useful indicator, a low price does not necessarily mean a fish is a good bargain. In some cases, unusually cheap fish may be less fresh, improperly stored, or show signs of quality issues that consumers should carefully evaluate before purchasing.

Knowing how to identify fish that may not be worth buying can help protect both your health and your wallet.

Here are 6 types of fish that deserve extra caution when shopping.

1. Fish With a Strong, Unpleasant Odor

Fresh fish should never have an overpowering "fishy" smell.

Many people mistakenly believe that all fish naturally smell strong, but truly fresh fish typically has only a mild scent.

Warning Signs

Avoid fish that smells:

• Sour

• Ammonia-like

• Rotten

• Overly fishy

Why It Matters

As fish begins to spoil, bacteria break down proteins and produce unpleasant odors.

A strong smell is often one of the earliest signs that freshness has declined.

What Fresh Fish Should Smell Like

Fresh fish often has:

• A clean scent

• A mild ocean-like smell

• Little to no noticeable odor

If the smell immediately makes you step back, it is usually best to choose another option.

2. Fish With Cloudy or Sunken Eyes

If purchasing whole fish, the eyes can reveal a great deal about freshness.

Healthy Appearance

Fresh fish usually have:

• Bright eyes

• Clear eyes

• Slightly bulging eyes

Warning Signs

Avoid fish with:

• Cloudy eyes

• Milky eyes

• Sunken eyes

• Dry-looking eyes

Why This Happens

As fish ages after being caught, the eyes gradually lose moisture and clarity.

Although eye appearance alone cannot determine safety, it can provide an important clue regarding freshness.

3. Fish With Soft or Mushy Flesh

Texture is another important indicator.

Fresh fish should feel firm and resilient.

Simple Test

If allowed by the seller, gently press the flesh.

Fresh fish typically:

• Springs back quickly

• Feels firm

• Maintains its shape

Warning Signs

Be cautious if the fish:

• Feels mushy

• Leaves a dent when pressed

• Appears overly soft

• Falls apart easily

These changes may indicate deterioration.

4. Fish With Discolored Gills

When buying whole fish, examining the gills can provide valuable information.

Fresh Gills

Fresh fish generally have:

• Bright red gills

• Pinkish-red gills

• Moist appearance

Warning Signs

Avoid fish with gills that appear:

• Brown

• Gray

• Greenish

• Dry or slimy

Why Gills Matter

The gills are highly sensitive to spoilage and often show signs of aging before other parts of the fish.

5. Fish With Excessive Ice Crystals or Freezer Burn

Frozen fish can be a healthy and convenient option when properly stored.

However, certain signs may indicate problems.

Warning Signs

Look for:

• Large ice crystals

• Thick frost buildup

• Torn packaging

• Dry white patches

Possible Causes

These signs may suggest:

• Repeated thawing and refreezing

• Improper storage

• Extended freezer exposure

Why This Matters

Repeated temperature changes can negatively affect both quality and texture.

The fish may become:

• Dry

• Tough

• Less flavorful

6. Fish With Dull Skin and Excessive Slime

The skin of fresh fish often has a natural shine.

Healthy Appearance

Fresh fish skin usually appears:

• Bright

• Moist

• Metallic

• Glossy

Warning Signs

Be cautious if the fish has:

• Dull coloration

• Excessive slime

• Sticky residue

• Dry patches

Why It Matters

Changes in skin appearance can indicate loss of freshness.

Although a small amount of natural mucus is normal, excessive sliminess may signal spoilage.

Why Cheap Fish Isn't Always a Bargain

Many shoppers are attracted to discounted seafood.

While sales can offer genuine value, unusually low prices may sometimes reflect:

• Aging inventory

• Reduced freshness

• Overstock situations

• Quality concerns

This does not mean inexpensive fish is always poor quality.

Rather, consumers should carefully inspect products before making a purchase.

Fresh Fish vs. Frozen Fish

A common misconception is that fresh fish is always superior.

In reality, properly frozen fish can be extremely nutritious.

Advantages of Frozen Fish

• Longer shelf life

• Consistent quality

• Convenient storage

• Often frozen shortly after being caught

The key is ensuring proper handling throughout the supply chain.

Tips for Buying Better Fish

Shop at Reputable Sellers

Established seafood vendors often maintain stricter quality standards.

Check Storage Conditions

Fish should be:

• Properly refrigerated

• Stored on clean ice

• Protected from contamination

Examine Appearance Carefully

Pay attention to:

• Eyes

• Skin

• Gills

• Texture

Trust Your Sense of Smell

Odor remains one of the most reliable indicators of freshness.

Ask Questions

Do not hesitate to ask:

• When the fish arrived

• Whether it was previously frozen

• Where it was sourced

Health Benefits of Choosing Quality Fish

Selecting fresh, high-quality fish can provide numerous nutritional benefits.

Fish is often rich in:

Omega-3 Fatty Acids

These fats support:

• Heart health

• Brain function

• Inflammation regulation

High-Quality Protein

Protein helps maintain:

• Muscles

• Bones

• Tissues

Essential Nutrients

Fish may provide:

• Vitamin D

• Selenium

• Iodine

• B vitamins

Choosing quality products helps ensure you receive these nutritional benefits.

Common Myths About Fish Freshness

Myth 1: A Strong Fish Smell Means Freshness

In reality, fresher fish generally smells mild.

Myth 2: Frozen Fish Is Always Inferior

Properly frozen fish can be highly nutritious and of excellent quality.

Myth 3: Cheap Fish Is Always Unsafe

Price alone does not determine quality.

Inspection and proper handling matter much more.

When to Throw Fish Away

Even after purchase, fish should be discarded if it develops:

• A sour smell

• Slimy texture

• Unusual discoloration

• Signs of spoilage

When in doubt, it is safer not to consume questionable seafood.

Final Thoughts

Fish can be one of the healthiest foods available, but quality matters. Whether shopping at a local market, grocery store, or seafood counter, paying attention to freshness indicators can help you make better choices.

Fish with strong odors, cloudy eyes, mushy flesh, discolored gills, excessive freezer damage, or unusual slime may not provide the quality or value consumers expect—even if the price seems attractive.

Rather than focusing solely on cost, consider freshness, storage conditions, appearance, and overall quality. A slightly higher price for a fresher product is often a better investment in both flavor and health. By learning how to identify warning signs, you can shop more confidently and enjoy seafood that is both safe and delicious.