To give you an idea of how well managed Alaska's salmon fishery is, consider this: biologists are posted at river mouths to count how many wild fish return to spawn. This close monitoring, along with strict quotas and careful management of water quality, means Alaska's wild-caught salmon are both healthier (they pack more than 1,500 mg of omega-3s per serving and carry few contaminants) and more sustainable than just about any other salmon fishery.
Canned wild salmon is typically sockeye or pink from Alaska, but you'll want to check the label to make sure. It packs nearly 1,200 mg of omega-3 fats per serving and is one of the very, very few foods that's naturally high in vitamin D. Many fish in the herring family are commonly called sardines.
Quick to reproduce, Pacific sardines have rebounded from both overfishing and a natural collapse in the 1940s. If you haven't befriended your local fishmonger yet, they will help you figure out the sourcing methods of your desired fish.
The Environmental Defense Fund (EDF) has also posted health advisories on some of these fish. The World Wildlife Fund put the blue fin tuna on its list of endangered species, and Seafood Watch warns their populations are depleted and overfished.
This also means it has high levels of mercury, causing EDF to issue a health advisory. Open-net farmed salmon are often given antibiotics to combat diseases, and their food and waste pollutes the ocean.
This fish grows and matures slowly (living as long as 50 years), so it is susceptible to overfish. Pacific halibut is a good alternative, as it comes from well-managed fisheries with little habitat damage and low rates of other marine life being caught as by catch.
Fish is remarkably healthy and a pescatarian diet could change your life! Atlantic Salmon offers an excellent source of protein, Omega-3, vitamin A, Niacin, Vitamin B-12 and Selenium, as well as a good source of Phosphorus.
SHOP FOR SPANISH MACKEREL In addition to being delicious, Striped Bass offers a very good source of Protein, Phosphorus, Selenium, and Vitamin B12. SHOP FOR Steeled TROUT Yellow fin Tuna is a brilliant source of protein, Thiamine, Niacin, Selenium, and Vitamin B6.
Flavor/Texture : These oily fish have a reputation for tasting “fishy,” but high-quality anchovies have a meaty texture and a super umami-forward flavor. Flavor/Texture : This mild fish has a slightly sweet flavor and a medium-firm texture that eats juicy when cooked properly.
Some people soak catfish in milk or salt water to remove its somewhat muddy flavor. Flavor/Texture : Although cod has a delicate, flaky texture, it’s also resiliently meaty and can hold up to just about any cooking method.
A lean fish in the sea bass family, typically found around coral reefs. It’s prized for its meaty, sweet flavor and boasts an impressively firm texture with big flakes.
Substitutes : Any fish with meaty texture works well here, like swordfish, marlin or shark. Can be used to describe many kinds of saltwater fish, including striped bass, rock cod, redfish and ocean perch.
Flavor/Texture : A mild fish with a slightly nutty flavor, a medium texture and a fine flake. Substitutes : Swap in one of the many fish synonymous with rock fish, or look for red snapper, porgy or cod.
Most people marinate shark meat to remove the naturally occurring ammonia flavor. Flavor/Texture : Although it’s a lean fish, properly cooked snapper is moist with a mild, sweet flavor and a delicate but firm texture.
Substitutes : Any whitefish with a delicate flavor will work here, like tile fish, flounder or grouper. When cooked, this fish flakes easily but sushi-grade tuna can be consumed raw and has a delicate, melt-in-your-mouth quality.
Substitutes : Choose a whitefish with a flaky texture, like haddock, rock fish or snapper. The sour cream dill sauce is subtly seasoned with horseradish so that it doesn't overpower the delicate salmon flavor.