End of the Line: End of Eating Fish?

The year 2009 is ripe for food documentaries thanks to the growing “foodie” movement. Just this month both Food, Inc. and End of the Line were released. As a student of nutritional science, the latter made me frustrated by the message that was sent – stop eating fish. (To be fair the message at the end of the film was actually, “Ask before you buy: only eat sustainable seafood” however if you’ve seen the movie, fish eating is portrayed as a “guilty” pleasure.) So how can we be conscious fish eaters while not sacrificing the health benefits of this most appetizing and healthy food item?

1.Diversify
Try types of fish that are new to you, in particular those listed as “Best Choices” according to your region’s Seafood Watch Guide. According to Charles Clover (who cited marine scientist Dr. Albert Tacon) it takes 5 times as many kilograms of anchovies to grow 1 kilogram of farmed salmon. During the scene where this is explained, a woman looked frankly at the camera and said, “Why don’t we just eat the anchovies?” With that in mind, try these recipes to diversify your palate:

1. Spaghetti with Sardines, Dill and Fried Capers – use whole wheat pasta and Sardines from the US Pacific waters to get the maximum benefit.
2. Broiled Mackerel with Ginger and Garlic
3. Baked Trout with Shiitake Mushrooms, Tomatoes, and Ginger

2. Substitute If Chilean Seabass and Atlantic Cod are the only fish you like (both are on the “Avoid” list) perhaps it is time to look to non-fish alternatives as a way to obtain some of the benefits of fish. Fish are one of the most nutrient dense food items on the planet. The current buzz about their benefit usually includes their high levels of Omega-3 Fatty Acids, in the bioavailable forms of EPA and DHA. However, what is often overlooked is the rich composition of many vitamins and minerals found in fish and seafood. Recent research has linked adequate selenium intake to lower cancer rates because of its antioxidant properties. It is also known for its assistance in healthy pancreatic and immune system function, prevents oxidative stress of cells, DNA repair and enzyme activation. Selenium is most readily found in a variety of seafood, fish and other animal sources like liver and eggs. Though selenium can be found in plant-based sources, the amount of this mineral present in the food is highly dependant on the level of selenium found in the soil in which the vegetable was grown. Impossible for a consumer to know! Thus, seek organic produce rich in selenium (Brazil nuts, shiitake and crimini/button mushrooms, barley and brown rice) and keep your fingers crossed.

Note: Selenium is a trace element and is very toxic if taken in excess, therefore never supplement with selenium.