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Fish and seafood may be part of your weekly diet as something that's quick and easy to prepare, and good for you, too.
The Australian dietary guidelines notes that "regular consumption of fish may help reduce risk of heart disease, stroke, dementia in older adults and macular degeneration".
For anyone who enjoys seafood and wants to shop sustainably, here are a few things you can do.
Different ways to determine the sustainability of your seafood
A range of resources can help you determine the sustainability of your seafood:
- The Marine Steward Council publishes a guide to sustainable fish and seafood in Australia and New Zealand. You can also check packaged seafood for an MSC-certified logo.
- Greenpeace and CHOICE have produced canned tuna guides.
- The Australian Marine Conservation Society (AMCS) publishes the GoodFish Sustainable Seafood Guide, which gives seafood a traffic light rating of red, amber and green according to its sustainability.
Green "Better Choice" listings reflect healthy populations and production processes with minimal environmental impacts.
Fish and seafood are given red "Say No" listings for issues such as overfishing, pollution and habitat destruction.
Stephanie McGee, GoodFish program manager at AMCS, says lesser-known fish species are often more affordable and a more sustainable option.
"We should definitely be focusing on under-utilised … seafood options because that takes the pressure off those more well-known ones: the tunas, the Atlantic salmons, even the prawns."
What are some sustainable seafood alternatives?
Farmed barramundi and Murray cod
McGee says farmed barramundi and farmed Murray cod are "fantastic alternatives" to red-listed species.
Barramundi and Murray cod are versatile fish that can be prepared in many ways, including baked, barbecued, fried, steamed or poached.
It's important to note that wild-caught barramundi currently has a red rating.
King salmon
New Zealand-farmed king salmon, also known as Chinook salmon, also has a green rating in the Sustainable Seafood Guide.
Flavour wise, King salmon is similar to Atlantic salmon and can be prepared in the same ways: pan-fried, barbecued, baked, steamed, poached, or served raw as sashimi or ceviche.
Australian salmon
Known as kahawai in Aotearoa me Te Waipounamu/New Zealand, Australian salmon is a strong-flavoured fish with oily flesh caught in waters off Australia's south-eastern coast.
Despite the name, Australian salmon is a different species to its Atlantic counterpart.
To ensure freshness, look for fish with clear eyes, a healthy sheen, bright-red gills, and no discolouration.
Cook larger fillets en papillote — wrapped in parchment or banana leaf — to prevent the fish from drying out.
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