If your new year’s resolutions included healthier eating, you’re probably looking to include more fish in your diet. It’s one of my goals, anyway, but a trip to the fish counter is often headache inducing as I try to remember which fish is “safe.” Sustainable seafood guides look at several factors, and unfortunately it’s not as simple as “farmed fish = bad, wild-caught = good.” Wild-caught salmon is good, yes, but some farmed fish also get the green light from the Blue Ocean Institute and other guides. We often hear about the health benefits of fish, particularly the omega-3 fatty acids that are important for brain development and heart health, so it’s important to make smart choices to make sure the health benefits are not out-weighed by the risks.
Health and sustainability issues surrounding seafood tend to fall into two general areas:
- over-fishing, ocean health and species survival
- health risks from mercury and polychlorinated biphenyls (PCBs)
1. Ocean Health: Our oceans are over-fished and too many countries do not adequately regulate fishing practices. Fishing techniques for certain species also endanger other species. We all remember the dolphin-safe tuna campaign of the 80s, and while “dolphin-safe” labels now appear on tuna cans, other dangerous fishing practices are still in use. Blue fin tuna and Chilean sea bass top the list of endangered species to avoid. For more on the problems of over-fishing, see the Environmental Defense Fund on “Fishing Responsibly.”
2. Human Heath Risks: Pollutants in water are ingested and stored in fish. Certain fish retain a higher concentration of mercury and PCBs, chemicals from fertilizers and industrial waste which pose brain development risks, particularly to developing babies and young children, and are linked to cancer. These toxins build up and are stored in fat cells, so choosing less fatty fish and using cooking techniques that reduce the fat (avoid frying, drain fat during cooking) will help reduce your exposure. For more on issues surrounding farmed food, particularly the fish meal feeding that concentrates toxins in certain species, read this informative post on the Green Fork Guide.
Sustainable Fish Resources: The guides produced by the Blue Ocean Institute and the Monterey Bay Aquarium’s Seafod Watch rate fish by their sustainability index, and they offer on-the-go tools that are a lifesaver when your mind goes blank in front of the seafood display at the store. You can download an iPhone application from Seafood Watch or simply text 30644 with the message FISH and the name of the fish in question for an instant response from the Institute’s “Fish Phone.” “Organic” seafood is going through its own challenges, but you can look for fish with the Marine Stewardship Council (MSC) certification. Using the Environmental Defense Fund‘s lists of most and least-contaminated fish, narrowed to highlight the more commonly found, here are the “top 5″ best and worst to remember:
Top 5 Fish To Look For: Wild Alaskan Salmon, Yellow-Tail Snapper, Tuna – Albacore or canned light, Black Sea Bass, Tilapia – US farmed.
Top 5 Fish To Avoid: Blue fin Tuna, Striped Bass – wild, Salmon – farmed/Atlantic, MackerelSwordfish
We tend to eat a lot of Alaskan salmon, as it happens to be my favorite as well as one of the safest. My husband is a reluctant seafood eater, so finding types he will willingly eat is another challenge. Tilapia was a recent success, though, and this week’s Sustainable Family Supper (below) features this nutrient-rich, easy-to-find and affordable fish.