The Right Catch: How To Make Smarter Seafood Choices.

Why Wild-Caught Fish is Better Than Farm-Raised

When choosing fish, wild-caught is often the better option for both health and the environment. Here’s why:

1. Healthier Nutritional Profile

Wild-caught fish generally have a more balanced nutrient profile, with higher levels of omega-3s, which support heart health, brain function, and reduce inflammation.

2. Fewer Chemicals and Contaminants

Farmed fish are treated with antibiotics and pesticides, while wild-caught fish accumulate fewer harmful substances, making them safer to eat.

3. Better for the Environment

Wild-caught fish typically have a smaller ecological footprint than farm-raised fish, which can contribute to pollution, habitat destruction, and disease spread. Sustainable fishing helps protect marine ecosystems.

4. Taste and Texture

Wild-caught fish tend to have a firmer texture and more robust flavour due to their natural diet, while farmed fish can be mushier and less flavourful.
Overall, wild-caught fish offer a cleaner, more nutritious, and environmentally friendly choice.

Fake the Flake: the Truth About Fish Colourings

Commonly Added Colourings in Fish:

1. Synthetic Astaxanthin: The most common colouring added to farmed salmon and trout, designed to mimic the natural pigment found in wild salmon, but often produced artificially.

2. Canthaxanthin: Another synthetic pigment, more controversial due to potential health concerns.

Deceptive Practices:

• Artificial colourings can mislead consumers into thinking farmed fish are fresher or healthier. The bright colour may obscure the fact that farmed fish often have lower nutritional value compared to wild-caught varieties.

• Wild salmon’s colour comes from its diet, which contributes to higher omega-3 levels, a benefit missing in farmed fish.

Fish Most Affected:

• Farmed Salmon: Most commonly coloured to meet consumer expectations for a bright pink or orange hue.

• Farmed Trout: Often artificially coloured to resemble wild trout.

Tips for Avoiding Artificially Coloured Fish:

• Look for labels like “wild-caught” or “sustainably sourced” to avoid artificial colourings.

• For farmed fish, seek certifications like Marine Stewardship Council (MSC) or Aquaculture Stewardship Council (ASC), which encourage better farming practices.

• Be cautious if the packaging mentions “colour added”, indicating artificial pigmentation.

Understanding these practices helps consumers make informed, healthier seafood choices.

Best Wild-Caught Fish to Eat

1. Wild-Caught Salmon: High in omega-3s and vitamin D. Choose Pacific varieties like Sockeye or Chinook for sustainability.

2. Mackerel: Packed with omega-3s and low in mercury, sustainably caught in the North Atlantic and Pacific.

3. Sardines: Nutrient-rich and low in toxins, with sustainable sourcing from the Mediterranean and Pacific, and also high in creatine.

4. Alaskan Pollock: High in protein and omega-3s, with one of the most sustainably managed fisheries.

5. Halibut: Lean protein and rich in vitamins, best sourced from Alaska.

6. Tuna: High in protein and omega-3s, opt for pole-and-line caught for sustainability.

7. Cod: Lean and rich in B vitamins, choose Pacific or well-managed Atlantic cod.

8. Rainbow Trout: Mild-flavored and omega-3 rich, often sustainably farmed or wild-caught.

9. Snapper: Lean protein with a sweet flavour, look for sustainable Gulf of Mexico or South Pacific varieties.

10. Sea Bass: Firm and mild, best sourced from well-managed fisheries in the Mediterranean or Chile.

A lot of fish needs to be eaten in moderation, due to the heavy metal contents like mercury. This is a list from @drericberg showing high, medium and low content of mercury in fish: https://youtu.be/jZ89N4xRDDU?si=5kKOQbC_uHihBicU

Shellfish: Even though shellfish such as crab, lobster, shrimp, scallops and muscles are rich in nutrients such as iodine, iron, zinc, selenium and others, unfortunately, they are prone to accumulating microplastics and toxins. As bottom-dwellers, these species feed on sediment on the ocean floor where microplastics often settle.

Oysters: Definitely eat more oysters.
Oysters are one of the most nutrient-dense you can eat. Packed with high-quality protein, essential amino acids, bioactive peptides, and key nutrients like vitamin B12, zinc, copper, and selenium, they provide a range of health benefits.

Thanks to their high vitamin B12 content, oysters act as natural antidepressants, boosting mood and cognitive function. B12 deficiency can cause irreversible nerve damage, a common issue among those on vegan diets. Oysters also contain over 600% of the recommended daily intake of zinc, a mineral critical for male sexual health.

In addition, oysters are rich in copper, which is vital for energy production, immune function, collagen synthesis, and protecting cells from oxidative damage.

To maximise health benefits, eat oysters regularly. Combine them with nutrient-rich foods like steak and beef liver, and you can skip many supplements altogether.

Behind the Batter: Battered fish, while tasty, is often an unhealthy choice. The batter absorbs large amounts of oil during frying, making it high in unhealthy trans fats, which can contribute to heart disease and other health issues. As in our previous post about seed oils, what oils are they using to fry the fish? Additionally, the fish used in battered products is lower-quality or heavily processed, and the batter can mask the freshness or sustainability of the fish. Choosing grilled, baked, or steamed fish is a healthier and more sustainable alternative that preserves the fish’s natural flavour and nutritional benefits.

Sushi: Sushi can be both good and bad, depending on the type and how it’s prepared. on the positive side, sushi often features nutrient-rich ingredients like fresh fish, seaweed, and vegetables. However, some rolls are loaded with unhealthy additions like sugary sauces or deep-fried tempura. Additionally, fish used in sushi may not be responsibly sourced and pose of risk of exposure to contaminants like mercury or microplastics.

Although everyone’s taste in seafood varies and it’s enjoyed in many different ways, the best option is wild-caught fish. While it can be more expensive, incorporating it into your diet just 1-2 times a week can provide excellent nutritional benefits and support sustainable choices.

Disclaimer: The information posted above is not scientific.  It is what I have heard, seen or experienced myself.