SEAFOOD: GET HOOKED SUSTAINABLY
Dietitian Nicole Senior reports.
If
any food could be considered a super food, it’s seafood (fish and
shellfish). High in protein, and low in saturated fat, it’s a major
source of healthy long-chain omega-3 fats and rich in nutrients such as
iron, zinc, selenium, iodine, and vitamin D. And there is strong
evidence eating it is good for the heart. Quality observational studies
have shown approximately one to two 100-gram (3½-ounce) servings of
fatty fish a week – salmon, herring, mackerel, anchovies, or sardines –
reduce the risk of heart disease.
There is also consistent evidence that consuming fish two to
three times a week along with leafy greens and other fruit and
vegetables daily and low GI carbohydrates can reduce your risk of
developing macular degeneration, or help to slow its progression if it
has already become established.
HOW MUCH SEAFOOD?
Nutrition guidelines around the world suggest adults eat two serves of
seafood a week. A serving is 100g (3½oz) of cooked (or 115g/4oz raw),
which is around the size of your hand, or the amount in a small can.
While battered and deep‐fried fish ’n’ chips are delicious, steamed,
broiled/grilled, baked or pan‐fried fish are better options. Boost the
health benefits and serve with plenty of vegetables or salad.
WHICH FISH?
There is a huge variety of seafood to choose from but we creatures of
habit tend to stick to a limited range of our favourites that are quick
and easy to prepare and available all year round. However, globally,
overfishing is a big problem. Taking pressure off fish stocks means we
need to branch out and try different types of seafood. An added bonus is
the less popular species tend to be cheaper.
If you
want to expand your options, ask the fishmonger about what’s local and
abundant or check out the “nose to tail” movement that promotes using
all of the animal or in this case, fish. We as citizen-eaters can help
by eating “fin to fin” (i.e. the whole fish and not just our favourite
boneless, fillets) and not wasting any because throwing seafood in the
bin stinks to high heaven and just adds insult to injury (it wastes the
already significant environmental costs in producing it). If you have
the space, you can bury your seafood scraps in the yard or garden to
enrich the soil.
Look online, and you’ll find there are
a number of people and organisations already promoting lesser-known
fish with tips on how to choose and recipes to get great results. If you
want to be adventurous in the kitchen, a good place to start would be
Josh Niland’s The Whole Fish Cookbook (Hardie Grant), which is packed with ideas for cooking undervalued and less celebrated fish, and yes, the whole fish.
WHICH FISH IF YOU ARE PREGNANT?
Now is the time to be selective. Avoid raw fish (e.g. sashimi, sushi),
pre‐cooked prawns and smoked salmon due to the risk of listeria (a
bacteria that can cause problems for the unborn child if the mother
becomes infected). Fish and seafood are nutritionally important foods
during pregnancy but some species contain high levels of mercury and
some caution is required. Check your local health authority for which
species to limit or avoid, but keep in mind most are OK and seafood
provides essential nutrients during pregnancy. In general, predator fish
species at the top of the food chain accumulate higher levels of
mercury – smaller fish species are lower in mercury. Canned fish
products are not high in mercury.
WHAT ABOUT SUSTAINABILITY?
Many
people are concerned about seafood sustainability, but the twice a week
recommendation for health (around 200g total) is about the amount of
fish the EAT-Lancet Planetary Health Diet recommends (28g/day or
196g/week) to eat sustainably within natural limits. In reality most
people eat less than this now, so sustainability concerns need not stop
you from the twice a week target, provided you choose wisely.
Josh
Niland sees sustainability as a three-pronged approach. “First, you
have to be aware of the stock status of the species, Second, you have to
be aware of the practices of the fishermen who caught your fish. Was it
trawled in large nets or individually line caught? Finally, waste
minimisation.” He believes we need to give far more consideration to the
elements that traditionally would be considered as waste. Many of the
world’s most highly desired and loved dishes have been born from the
utilisation of waste. Why should fish be different?
Choosing
sustainable seafood is important to ensure an ongoing supply for future
generations. How? Look for sustainability logos when shopping for
packaged seafood, such as the MSC (Marine Stewardship Council) logo.
Check out the sustainability status of fresh fish and seafood in your
country via websites or apps, such as the SAFS (Status of Australian
Fish Stocks).
Read more:
- Is your favourite seafood sustainable?
- There aren’t plenty of fish in the sea so let’s eat all we can catch
- The Whole Fish Cookbook, Josh Niland
- EAT-Lancet Commission on Food, Planet, Diet and Health
Nicole Senior is an Accredited Nutritionist, author, consultant, cook, food enthusiast and mother who strives to make sense of nutrition science and delights in making healthy food delicious. Contact: You can follow her on Twitter, Facebook, Pinterest, Instagram or check out her website.
