Protein is an important macronutrient for building your meals. It keeps you full and helps you grow the muscles in your body, including your heart. Not all protein sources are made alike, however. When we asked cardiologists for their No. 1 preference, fish clearly stood out as the best source for heart-strengthening.
“A pesco-Mediterranean diet is one of the best heart-healthy diets one can adopt, and this includes proteins from seafood sources that are high in omega-3 fatty acids and low in saturated fats,” says cardiologist Mary Greene, M.D, in a previous EatingWell article. It is the optimal source for your heart because it contains healthy omega-3 fats, can lower your cholesterol and has anti-inflammatory properties—three factors that combine to strengthen and repair this muscle. Salmon, tuna, sardines, trout, mackerel and herring are all great options. To get these benefits, however, you actually have to eat the fish. And to do that, you need to have it on hand.
Fish is something many of us may not have a ton of experience with. How long does it last? How do you store it optimally? There are ways to ensure you’re keeping this healthy investment as fresh as possible. Read on below for our best tips.
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Cardiologists want you to eat fish for its heart-healthy proteins, and it should be a consistent protein option for meals, so long as it is stored properly.
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In the refrigerator, keep cooked fish in an airtight container for three to four days, and keep fresh, raw fillets wrapped tightly on the bottom shelf for one to two days.
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For freezing, raw fillets should be wrapped tightly in a container or vacuum sealed.
Storing Raw Fish in the Refrigerator
USA Pan Bakeware Quarter Sheet Pan
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When it comes to storing fresh, raw fish in the refrigerator, there are a few rules. Generally, the larger and leaner the piece, the longer it will last. Regardless, you’ll want to approach storage in the same way. If the fish is whole, you can fill a sheet tray with ice and place the whole fish, unwrapped, on the tray. If you have fillets or a large piece, we recommend wrapping it in plastic wrap and then placing it on a tray.
I prefer sheet trays for two reasons: One, their raised edges protect your refrigerator from any melted ice or contaminants. Plus, the rectangular shape is conducive to your refrigerator shelves, allowing you to fit more in the space. My go-to brand is USA Pan specifically because the trays are durable and, when used for their primary purpose of baking, have exceptional heat retention. A quarter sheet pan is just the right size to have on hand for baking and storage.
Reynolds’ 912 Foodservice Clear Plastic Wrap Film
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Though I have gotten rid of plastic in my kitchen in many cases, I will always have plastic wrap on hand. It’s fairly irreplaceable in a select few uses, and wrapping raw protein is one of them. Keeping your raw fish tightly wrapped helps keep oxygen out and freshness in. It also prevents odors from permeating your refrigerator and keeps you safe from cross-contamination. This method is ideal for keeping your fish fresh in the refrigerator—just place the wrapped fillets over ice in that same tray.
I always recommend buying one of these food service packages of Reynolds’ wrap because it is easier to use and, in my experience, higher quality than what you see at the grocery store. The box is stable enough to rip plastic wrap out of the package as it sits on the counter, rather than you having to hold it and pull. It’s way more hands-free, and you don’t have to deal with the flimsy package flopping around. Because the roll is so big, it’ll probably last you around a year if you use plastic wrap like I do.
Storing Cooked Fish in the Refrigerator or Freezer
Pyrex Simply Store Large Glass Food Storage Containers Set, 5-Pack
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To store cooked fish, you need an airtight container, preferably one made with glass. Why? Closing your fish off from excess oxygen helps prevent the spread and growth of bacteria that cause spoilage. This also keeps fish smell from permeating your refrigerator, scenting your leftover chocolate cake. Yuck! We’re huge fans of Pyrex’s Simply Store containers because they have a fairly streamlined design that creates an airtight seal.
The containers in this set are optimal for fish fillets thanks to their longer rectangular shape. Because they’re low profile, they’re great for popping into the refrigerator or freezer. The size variety (ranging from 3 cups to 11 cups) also means you can store anything from thin pieces of flounder to thick salmon steaks.
Freezing Raw Fish Fillets
NutriChef Food Vacuum Sealer Machine
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When it comes to freezing fish fillets, air is the enemy. You could use a sturdy container or a tight-sealing bag, though now is the perfect time to break out a vacuum sealer. When you use one of these handy appliances, you essentially suck oxygen out and away from your protein, ensuring the tightest seal to keep it fresh for as long as possible. We love the NutriChef model for beginners because it is inexpensive, yet comes with a variety of settings. In our tests, it sealed a range of ingredients, including raw proteins like fish, exceptionally well.
When wrapped tightly like this, fish can last indefinitely, though we recommend keeping raw fillets frozen for no longer than eight months and cooked fillets for around three months. Be sure to label and date your items accurately to keep track of expiration dates.
