What's A Girl to Eat?

We all know that fish is a great food to add to our diet. Fish is a very lean protein and full of omega 3's not easily found in a typical diet. I like fish a lot, but unless it is fresh fish caught by my husband, I'm usually disappointed by fish served in restaurants or fish purchased from my local market. I've been doing some homework about how to find quality fish to bring home and to make a positive difference in the sustainability of our fisheries.

Issues with fish include sustainability of the species specific to fishing practices and the quality and safety of the fish itself. Some store purchased fish has come in shipped from far away, frozen for who knows how long. Some fish has been farmed and now barely resembles its wild caught relatives. Mercury and toxins have crept into many types of fish. Pregnant women are warned about eating certain kinds of fish and warned to limit the overall quantity of fish in their diet. Sometimes it just seems easier to walk past the fish counter and think about becoming vegan, or buying a big piece of steak.

In the Monterey Bay we have great options for buying seafood and with a little knowledge we can start to make good choices.

What is Seafood Watch?

The Monterey Bay Aquarium Seafood Watch program helps consumers and businesses make choices for healthy oceans. Our recommendations indicate which seafood items are "Best Choices," "Good Alternatives," and which ones you should "Avoid."

• Get the Monterey Bay Aquarium Seafood Watch card and stick it in your wallet. If you have a smart phone you can put an app on it that lets you have the information at your fingertips: http://www.montereybayaquarium.org/cr/cr_seafoodwatch/content/media/MBA_SeafoodWatch_WestCoastGuide.pdf

• Besides the Seafood Watch Guide, you can get tips on what are the best types of sushi to eat and Monterey Bay area restaurants that serve fish caught by sustainable methods: http://www.montereybayaquarium.org/cr/seafoodwatch/web/sfw_partner.aspx?c=ln

• Many markets in the area have labels or policies about the types of fish they offer for sale. New Leaf Markets, Whole Foods, and Staff of Life all have terrific selections and knowledgeable staff. If you shop somewhere that does not provide information about the fish for sale, let the store manager know you care.

• Check out H & H Fresh Fish at the Aptos and Santa Cruz Farmers' Market. Hans the fisherman has a great website, http://hhfreshfish.com/,  and you can talk to Hans in person about what he has been catching in the bay and where he gets his other fish. He is dedicated to sustainable practices and can really get your mouth watering with recipes and his general enthusiasm.

I'll end with a recipe by Kristine Kidd, Monterey Bay Aquarium Food Editor,  for some of these cool days we've been experiencing recently.

SEAFOOD WATCH HOMESUSTAINABLE RECIPES HOME

Cod Chowder with Kale and Yukon Gold Potatoes Sustainable Seafood Recipe This comforting soup combines delicately flavored Pacific cod with smoky bacon (look for organic bacon made from pork or turkey), bright green kale and fresh thyme. For a satisfying dinner, serve with tender cornbread or biscuits and a crunchy salad dressed with mustard vinaigrette alongside. U.S.-caught Pacific cod is a Seafood Watch "Best Choice" or "Good Alternative" depending on the method of catch. Avoid imported Pacific cod. INGREDIENTS (Serves 4) 4 thick-cut slices applewood-smoked bacon (about 1/4 pound), chopped 1 large onion, chopped 2 bay leaves 1 teaspoon minced fresh thyme 1/4 teaspoon paprika 3, 8-ounce bottles clam juice 1/2 cup water 1 pound Yukon gold potatoes, peeled, cut into 1/2-inch pieces 1/2 cup whipping cream Coarse kosher salt and freshly ground pepper 1 1/2 pounds Pacific cod, cut into 1-inch pieces 1 medium bunch kale finely chopped (about 2 cups) DIRECTIONS Cook the bacon in a heavy large pot over medium heat until brown and crisp, stirring occasionally, about 5 minutes. Using a slotted spoon, transfer the bacon to a paper towel and drain. Add the onion, bay leaves and thyme to the pot. Sauté over medium heat until the onion is tender, about 5 minutes. Stir in the paprika. Add the clam juice, 1/2 cup water, and then the potatoes. Bring the mixture to a boil. Reduce heat to medium, cover and simmer until the potatoes are just tender, about 8 minutes. Add the cream and bacon to the chowder. Sprinkle the cod pieces with salt and pepper then add the cod and kale to the soup. Simmer until the fish is opaque in the center (to check, cut into a piece of fish with a small knife or break apart with a spoon), stirring occasionally, about 5 minutes. Taste and adjust the seasonings. Ladle the chowder into warmed bowls and serve.