Eat Better Feel Better

Most of us have heard that eating fish is a great choice to make for our health. The healthy fats found in fish (omega-3 fatty acids) are important for our heart and brain health. Fish is also a good source of protein as well as some minerals like iodine and zinc. But many of us also have questions about fish consumption. Is it ethical? Should it be wild caught, or farm raised? How much fish is safe to eat? Which kinds should be avoided due to concerns about mercury? Let’s dive in and learn more!

Is it ethical to eat fish?

Commercial fishing is one of the most dangerous industries. Overfishing is common and the techniques used to catch fish can harm many other types of sea creatures like sharks, turtles, and dolphins. On the other hand, eating fish is more environmentally friendly than eating meat, since the process of producing meat releases more greenhouse gases that contribute to global warming. Thankfully, it is possible to consume fish in a more sustainable way. One great resource to help make better seafood choices is the Monterey Bay Aquarium’s Seafood Watch Consumer Guide (https://www.seafoodwatch.org/seafood-recommendations/consumer-guides). These small guidebooks are tailored to the state where you live. They also have a free app.

Should fish be wild caught or farm raised?

Farmed fish eat a different diet than wild fish do, and that affects the nutrients we get when we eat them. Farmed fish may have a higher level of omega-3 fatty acids (good!), but they also have more saturated fat (not so good!). They may also contain higher levels of antibiotics and contaminants than wild fish. On the other hand, wild caught fish is often more expensive, may contribute to the problem of overfishing, and fish fraud (saying a fish is one species when it is really a completely different kind) is quite common. It’s a difficult question to answer definitively, but many sources suggest that wild caught fish is preferable, and farmed fish is an acceptable alternative.

How much fish is safe to eat and what kinds of fish are best?

This answer also depends a bit on your circumstances. The American Heart Association for example recommends two servings of fish per week. The Dietary Guidelines for Americans recommend 8 ounces of fish per week for adults. Children need less per week than adults depending on their age. Pregnant women especially need to be careful to choose types of fish that are lowest in mercury. The FDA and EPA have published a good resource to help choose fish lowest in mercury and other contaminants (https://www.fda.gov/food/consumers/questions-answers-fdaepa-advice-about-eating-fish-women-who-are-or-might-become-pregnant).

Fish is an important part of a healthy diet. Consider these resources to help make the best choices for you and your health! Here’s one recipe to try!

Dijon Fish

Ingredients: 

• ¼ cup IBD-friendly mayonnaise
• 1 tablespoon Dijon mustard (no sugar added)
• 3 tablespoons grated parmesan cheese
• extra virgin olive oil
• 1 lb. haddock or other white fish

Directions:

1. Set the oven to broil.
2. Coat the fish lightly in olive oil.
3. Mix the mayonnaise, Dijon mustard, and parmesan cheese together in a bowl.
4. Next, spread the mixture over the fish.

Broil for approximately 8-10 minutes depending upon the thickness of the fish.