Hoki or whip tail is a small, and well, ugly, fish found in the deep waters of the Pacific around New Zealand. Though small, it equates to big business and fishing of this fish with the big eyes has been immense over the last few years. Hoki is cheap and tasty and is often made into filet of fish or sushi. McDonald’s buys staggering amounts of it.
Now there is a global interest in this little fish due to the fact that New Zealand has cut the allowable catch to 275,000 tons in 2000/2001 to just 100,000 tones in 2007/2008. It has been under the radar for the last few years, but now the World Wildlife Fund is monitoring the New Zealand Fisheries.
These fish have been fished on an industrial level, in a similar way to the Orange Roughy. Many American chains such as McDonalds, Denny’s and Long John Silver’s are using it, often with consumers being clueless to what they are eating, assuming it to be cod.
Due to the recent controversy that the fishing is not sustainable, the food chains have reduced purchases to hopefully salvage a good outcome. The steps to reduce quotas are a good sign and may protect the fish population.
As a consumer its important to look for fresh and sustainable fish, and better still to know the name of the fish you are eating! It is far too common for people to be unknowingly consuming a low-quality and unhealthy fish, while assuming it is just as healthy as true wild seafood.
The American Institute for Cancer Research (AICR) states that fish is a great source of protein, B vitamins, and omega 3 fatty acids (well known for its anti-inflammatory properties). From a cancer standpoint it is advisable to limit fish that are high in PCB’s and Methylmercury. The Food and Drug Administration in fact made recommendations on tuna consumption for pregnant women and young children
The AICR recommends:
For Environmentaly sound and low contaminant choices, high in omega 3:
- Wild salmon (fresh, frozen or canned), Alaskan is a great choice, as low in contaminants and good environmental practices
- Arctic char
- Sablefish (black cod)
- Sardines
- Atlantic mackerel
- Farmed rainbow trout
- Farmed striped bass
- Barramundi
- Mussels
Low contaminants, eco-friendly and low saturated fat:
- Pacific halibut
- Alaskan pollock
- Catfish
- Tilapia or shrimp from U.S. farms
- Wild shrimp
- Clams
- Oysters
- Bay scallops
Special recommendations for women of childbearing age and children up to age 12:
- Avoid swordfish, shark, tile fish and king mackerel
- Consume up to 12 ounces per week (less for those under 6 years old) of a variety of other seafood.
- Before cooking, remove the skin and fat where PCBs concentrate.
Cod has been on the top 10 seafood list in America for the last five years. Famous for its mild taste, firm texture and big flakes, it lends itself to be cooked in a variety of ways such as baking, broiling, poaching or frying, its commonly dipped in batter and fried in the UK and eaten with chips.
The Alaskan cod season opened on August 15th this year in Alaska’s Bering sea, it has a limit of 36,000 metric tons or over 79 million pounds. Then later in in September the Gulf of Alaska’s season opens with an additional 20,000 metric tonnes or 44 million pounds for harvest.
Interestingly, 95% of the cod eaten in the US is caught in the Pacific with the most common place being Alaska. Thankfully Alaska’s Cod supply is abundant and sustainable thanks to good management practices-this is not the case in the UK, Canada and other Atlantic countries where cod is in danger of being over fished.
Cod is a great source of protein. In fact, a 3.5 ounce serving contains 22g and only 105kcal and less than 1g of fat. It is also an excellent source of omega 3 fatty acids, a good source of phosphorus, niacin and vitamin B12. The livers of cod are processed to make cod liver oil, rich in vitamin D, Vitamin A and Omega 3 fatty acids.
So why not try this wonderful and most versatile fish all the while knowing it is in good supply.
A paper to be published in the August Edition of The American Journal of Pathology suggests that a diet high in omega-3 fatty acids reduces retinal lesions in mice. These Mice are designed to have macular degeneration allowing scientists to discover future therapies. By decreasing the lesions it is thought to decrease age related macular degeneration. Age related macular degeneration is one of the leading causes of blindness in older adults. In fact it is estimated that 10% of people between the ages of 66-74 years will develop the condition.
While the study is in mice it’s definitely worth increasing omega-3 in the diet as it also decreases the risk of heart disease and helps keep our triglycerides down and now it could be protective to our precious eyes.
At present a large multi-center trial in humans is underway, called Age Related Eye Disease Study 2 (ARED 2) looking at the effects of supplementing high doses of macular xanthophils and or omega-3. It hopes to include 4000 participants between the ages of 50-85 years and follow them for the next 5- 6 years.
So, for the time being, we will wait to find out the outcome of this landmark study, to obtain more definitive guidelines and to help spread the news about the benefits of seafood!
With winter melting away, many of us are looking for lighter meals that fit with springtime appetites (and pre-summer diets). This is a gorgeous, tasty preparation - introducing your local market’s spring vegetables, as well as adding warm flavors to beat the chill that lingers in the air. It has the low-fat and flavorful benefits of poaching seafood and using the liquid for seasoning. It also incorporates a simple technique called “monter au beurre,” which involves whisking a small amount of butter into the broth at the last minute, producing a classic, satisfying velvety finish.
You will need:
olive oil
1 large leek, greens removed, thinly sliced
3-5 garlic cloves, smashed, peeled, and chopped
1 cup dry white wine
1 large can fat-free, low sodium chicken broth (or 2 cups low sodium vegetable broth)
3/4 pound large sea scallops, cut in half horizontally
2 T chilled butter, cut into small pieces
1 1/2 cups chopped plum tomatoes
1 T fresh tarragon, minced
1 tsp grated lemon rind
1/2 t salt
lots of freshly cracked black pepper
ground chili pepper to taste
1. Heat the oil over medium in a large, heavy stock pot. Add the leek and garlic and cook until tender.
2. Add the wine and broth, and bring the mixture to a simmer. Stir in the shrimp and scallops, and bring quickly to a boil. Immediately reduce heat, and simmer for around 3 minutes, or until shrimp are done.
3. Remove the shrimp and scallops from the pot using a slotted spoon, and keep them warm on the side. Bring the broth mixture to a boil again, and allow to cook for 4 minutes. Reduce the heat to low, and add the butter, stirring constantly with a wire whisk until the butter is melted and a satiny sheen appears on the surface of the soup.
4. Stir in the chopped tomatoes and remaining ingredients. Taste and adjust the seasonings.
5. Divide the seafood among 4 bowls, and cover with broth. Serve immediately.
This goes beautifully with light, crusty French bread and a glass of rose; try serving it with a plate of steamed, chilled crudite: fresh asparagus, green beans, spring carrots and broccoli, with a small side of garlic aioli.
Not every food from the sea has tentacles, shells, or fins. Even vegetarians can benefit from sustainable ocean harvest. Seaweed, or marine alga, is found all over the world, and has fed humankind for millennia. Of the thousands of species of seaweed that are known to exist, at least 110 of them are edible, and none is known to be poisonous. Marine algae are one of the richest plant-based sources of calcium, and excellent sources of iodine; different varieties also contain mineral nutrients such as potassium, magnesium, sodium, phosphorus, iron, zinc, selenium, and others, as well as high levels of protein in some, e.g. spirulina.
Here’s a quick picture quiz - identify these common species! (Answers at the bottom).
The American diet has received most of its culinary seaweed culture from Japan, Korea, and China, where seaweed cultivation operations are major industries. While most Americans are familiar with wrapping sushi rolls in brittle sheets of nori, not everyone is aware that many desserts and gels use agar agar as a vegetarian gelatin substitute. Agars have the advantage of being able to solidify while warm, and don’t require refrigeration in order to set.
If you’re curious about seaweed foods but not quite ready to take the leap to eating a salad of something that looks like it washed up on the beach, try kelp pickles first. They’re just as zingy and tasty as those made from cucumbers or other more familiar garden vegetables grown in dirt. They’re also just as simple to make.
1. You can harvest your own kelp on the beach; my source says that the best picking time is in May and June, but you can find it year-round in many places along the coast. Don’t pick kelp that have white splotches, as they’re over the hill. Rinse them well, but you don’t need to peel or soak them. Cut the “hair” off the heads; the best pickles come from the bulb and stem. Chop them into the size pickles you’d like.
2. Combine everything but the kelp and onions in a large soup pot, then add the vegetables and bring to a boil.
3. Pack them into sterilized jars and then process for 10 minutes in boiling water. Alternatively, you can pack your jars and then use a canner - follow the canner’s instructions for processing.
4. Let stand for about a month for the best flavor before eating. Makes about 8 pints.
Answers to the seaweed quiz - clockwise, from the top left:
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