I had planned for this post to be a quick how-to on buying several kinds of meat frugally and healthfully but as i began pulling my thoughts together I realized there was too much information on fish (and it was too important) to combine the topic with other things.
As part of eating more organically and healthfully my family has started adding more fish to our diet. We soon discovered fish can be expensive and if you don’t arm yourself with the proper information, it can also achieve the exact opposite of what we are striving for!
“Fish” is a complex food category! On one hand it’s health benefits far outweigh other meats, but, buying fish just for the sake of buying fish can be a big mistake and a drain on your grocery budget.
Here are some things to keep in mind when shopping for fish, some rationalization behind these points and a couple of shopping resources.
First, remember that you are the consumer…if your grocer can’t (or won’t) tell you where the fish came from or if you can’t make contact with your grocer, DON’T buy the fish.
:: There are several countries and types of fish that the FDA/EPA have cautioned consumers against eating entirely and others they have recommended we eat only occasionally.
:: Your grocer KNOWS where the fish came from (if they truly don’t have the information on hand or can’t find it, they need to address this with their supplier
Second, the typical rules for buying local do not apply when you are buying fish.
:: The EPA tracks and publicizes the health of the local waters and fish living in them. There are several bodies of water in nearly every state that the EPA has deemed unsafe for fish consumption or has issued cautionary statements. Often this only applies to certain fish types in each body of water. 3
:: CHECK THIS LINK before buying or eating locally caught fish. This is also good information to remember when your family/friends bring home a nice catch from the local lake!
Third, not all fish are created equally…
:: Check the lists below for information on the HEALTH contributions of various types of fish and a second list for information on the SAFETY of these fish.
:: Fish Picks (Shoppers Card)
:: Resources for Safe Fish (several links)
Fourth, farm-raised or wild caught…do you know the difference?
:: Farm-raised (or “ocean-raised”) fish are raised in pens in the ocean or other waters. They are fed pellets rather than their natural diet, they are often given antibiotics and have little room to move about (exercise).
:: Farmed fish are a triple whammy on the ecosystem. First, many communities are fed fish parts from fish caught in the wild — so we are feeding our “healthier” fish to the farmed fish and often not increasing the fish supply in the end. Second, the actual process of farming and harvesting the fish results in bycatch (unintended fish caught in the nets or baskets, these typically die). Some varieties of fish, like shrimp, result in very large bycatch – those farming methods are environmentally costly. Third, farmed fish are prone to escape. When this happens there is increased risk of disease and imbalance in fish communities due to the increased amount of food needed in the natural environment to support the “extra” fish.
:: Wild caught fish are healthier in some instances (mostly in the case of carnivorous fish like salmon) but you still have to consider mercury levels.
:: Some farmed fish are good to eat: scallops, clams, oysters and mussels actually clean the water they live in. If you find it easier on your budget to buy farm-raised fish, opt for the mostly vegetarian fed fish such as carp, catfish, tilapia…they have lower levels of mercury and are not contributing to the depletion of the fish population.
What you can do to save money and stay healthy!
1) Be sure the fish you are buying is as fresh as possible (read more about this here)
2) Check the “Fish Picks” and “Safe Fish” lists linked above for the best fish choices
3) Check with your grocer about the origins of the fish in their stores
4) If your budget can handle it, try to only buy fish from fisheries certified by the Marine Stewardship Council or locally raised fish NOT listed in the EPA database or near runoffs, nuclear plants, etc
5) Lastly, check the FDA and EPA’s guide to mercury in fish and see what categories you might fall in that require extra diligence in limiting exposure (i.e. pregnant women, nursing moms, young children)
Buying fish is not cut and dry–be sure to refer to the links above before shopping for fish, talk to your grocer and think about how you are going to spend your money.
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