By popular request, here's a followup to my recent diary on farmed fish, where the discussion came around to 'Well, what the hell can you eat?'
There's so much bad news, news you don't know if you can trust, and stuff that isn't news at all, that you might find some comfort in expert advice on seafood.
The Monterey Aquarium has this interactive map site that lets you choose a regional fish from a dining guide you can download to a wallet sized booklet, thanks to MD, who posted at my earlier diary. For instance, you will find that farmed trout are okay to eat. On that site you can find a link to the Marine Stewardship Council, or MSC, which can help you choose fish from selected fisheries.
The MSC's fishery certification program and seafood eco-label recognise and reward sustainable fishing. We are a global organisation working with fisheries, seafood companies, scientists, conservation groups and the public to promote the best environmental choice in seafood.
This attractive site by the Environmental Defense Fund lets you see the Best, OK, and Worst seafood selections for your table. There's a sushi selector and advice on mercury and PCBs.
What about the mackerel?
a.k.a. Scomber scombrus, common mackerel, Boston mackerel, caballa
Health Details
Adults and children can safely eat more than 4 meals per month
Low contaminant levels
High in heart-healthy omega-3s
What about tilapia, which has been mentioned because it was said to be raised in relatively cleaner conditions than other farmed fish? It has an Omega 6 problem, according to this link.
Farmed catfish, on the other hand, comes highly recommended by the folks at Monterey.
Raised in closed, inland ponds using recirculated fresh water and fed a primarily vegetarian diet of soybeans, corn and rice, U.S. farmed catfish is considered to be one of the most sustainable fish species available. Closed, inland ponds dramatically reduce the risk of farmed fish escaping and spreading disease to native wild populations. Their primarily vegetarian diet, with extremely low levels of fishmeal, reduces the number of wild fish caught.
They also like North American shellfish:
Farmed oysters, clams and mussels are a good choice
Most oysters on the U.S. market, and many of the clams and mussels, are farm-raised. They filter tiny plankton out of the water for their food, so they need no supplemental feeding. They can even improve water quality as they clear the water of excess plankton. Since oysters, clams and mussels must come from non-polluted water when farmed for human consumption, these farms often initiate efforts to keep coastal waters clean.
Clams are raised in special beds on sandy shores, where their harvest does little to disturb the ecosystem. Oysters and mussels are often raised in bags or cages suspended off the seafloor, doing little damage as they're harvested.
Here's some somber info for pregnant mothers regarding heavy metals in ocean fish that I post here as a caveat to us all about the realities of our planetary situation.
The Environmental Working Group says, flat out, if you are pregnant, Avoid These Fish:
Shark
Swordfish
King (not common) mackerel
Tilefish
Tuna steaks
Canned tuna
Sea bass
Gulf Coast Oysters
Marlin
Halibut
Pike
Walleye
White croaker
Largemouth bass
Bit of a bummer there...
Now The Love
I'll finish on an upbeat note with this recipe.
Dungeness Crab and Spring Onion Risotto
From chef Greg Higgins
Serves 4
Ingredients
5 cups water
1 cup dry white wine
2 tablespoons minced garlic
4 tablespoons minced shallots
2 tablespoons fresh thyme leaves (or 1 teaspoon dried)
1½ cups arborio rice (risotto)
1 teaspoon minced lemon zest
2 tablespoons extra-virgin olive oil
1 cup grated parmigiano reggiano
1 pound Alaskan crab meat (Dungeness)
8 pieces cooked crab legs and claws for garnish
1 bunch green onions (bias cut 1/8 inch
Salt and pepper to taste
Lemon for garnish
Bring water and wine to a low simmer in a saucepan. In a large heavy saucepan sauté the garlic, shallots, thyme, arborio rice and lemon zest with the olive oil for 5 minutes, stirring frequently.
With the heat on medium, add ¼ of the hot water and wine mixture, allowing the rice to come to a low boil and absorb all the liquid. Gently stir the risotto mixture between additions of stock, taking care to avoid scorching. Repeat this process until the rice has reached your desired doneness (al dente, preferably).
Fold in 2/3 of the cheese, the crabmeat and most of the onions (reserving a small amount for garnish). Cover the risotto pan and allow it to sit in a warm place for 5 minutes. Steam the crab legs in the remaining water and wine mixture.
To serve, place a portion of risotto on each plate, arrange two crab legs, a lemon wedge and a sprinkle of green onions over the rice. Accompany with a chilled Oregon Pinot Gris.
Life is still good, and there is much to love about our planet. We might actually save it.