Where does the pescatarian fit in? Vegetarians call you a meat eater, omnivores say you're a cheater. The vegetarian label is just easier for people to understand, but the spiel still eventually comes up in one form or another:
"...I'm vegetarian."
"Oh...Do you eat fish?"
"Well, if my friend or I catch a fish, or if I'm on the coast somewhere and I know the fish is fresh, then I will eat that. It's about eating quality food that I enjoy, and I enjoy good fish."
"Oh, you're just like my friend. She only eats chicken and fish, and every now and then pork, but never red meat."
"Actually, it's not like that. I've been vegetarian/pescatarian for 20 years, and consume fresh fish if...[ah, just] forget it..."
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| Neva caught a striped bass with help from Brian and family. |
Phrases like "picky", "you can't eat anywhere", "they have salad and bread there" are heard quite often. Over the years, I've found that my attempts to fit in were supurfluous. Icthyopod consumption was always "Plan B" if there was absolutely nothing on the menu I could eat, but I was often disappointed with the quality. Other times, I tried to "just eat salad" if that were an option, and would be left with iceberg lettuce, a freezer burnt slice of tomato and no dressing because the only thing available was mayonnaise-based ranch dressing. It's even worse if you see a salad on the menu that looks good except for the chicken, order it and get charged a dollar more for them to omit the animal ingredient.
For me, it is quite simple. I became vegetarian at the tender age of 10 because I did not like meat. As I got older, I found I really enjoyed sushi, and good, fresh fish. I also realized that the oceans are extremely polluted, and all of the fish living in it are susceptible to the nuclear waste, petroleum and other toxins that we spill into the water and air on a daily basis. Those toxins are then ingested by us, so great consideration needs to be taken when deciding what to put into your body.
THE BAD
Mercury (Hg) is the toxin that poses the largest issue when consumed in large amounts. Mercury is naturally absorbed by a lot of fish from pollutants in the environment. The larger fish usually live longer and are higher on the mercury scale because of longer exposure time. They also absorb mercury when they eat smaller fish that have been contaminated.
There is a 1 to 6 mercury scale based on microgram (mcg) consumption. Salmon is at the bottom of the list with a 1, and shark is at the top of the list at 6. No more than 38 mcgs of mercury should be ingested within a weeks time to meet safety standards. Consuming over this amount will leave you susceptible to neurological side effects associated with mercury poisoning. We all know the saying "mad as a hatter". Well, hatters in the early 19th century used mercury to make felt for hats. This long term exposure to mercury caused them to become "mad" from neurological damage.
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| Okay, the chart below is more comprehensive, but I couldn't resist a Dr. Suess reference! |
Pregnant women and children should limit any exposure to mercury. An adult can safely consume 38 mcgs per week, but for a growing child's brain, 38 micrograms can be damaging because other factors, such as weight, need to be taken into consideration.
Here is the EPA's calculation:
Convert child's weight in pound (lbs) to kilograms (kg) = [lbs]/[2.2 kg]
Weight of child in kg x 0.1 micrograms (mcg) = safe amount of Hg a child should have per day
Needless to say, a tuna sandwich a day can make tiny Tim go mad... or some other cheeky saying.
THE GOOD
Okay, now that we've looked at the downside, what about the benefits of eating fish? Everyone talks about Omega-3 fatty acids. What are they, and why do we care? Well, the primary reason that we need this essential fat is to feed our brain which is made up mostly of specialized fats. These fats assist your brain in creating cells that allow you to think and feel. For this reason, eating fish is said to lower the possibility of dementia and depression and increase brain function and concentration. It's kind of ironic that the main benefit of fish [better cognitive ability] coincides with the main concern for eating fish [neurological damage from mercury poisoning].
Omega-3 fats are also known to reduce risk of cancer, cardiovascular disease, asthma, and inflammatory conditions, just to name a few. These fats are only found in marine and plant oils, however, the amount in plants (such as flax seeds, chia seeds, and hemp seeds) pale in comparison to that of fish, as discussed in
this article. Of the omega-3 fats we do consume, only about 5% is actually used, making consumption even more essential, and why a lot of vegans and vegetarians are lacking on this essential fat.
THE DECISION
It's really like anything else: find a balance that's healthy for your body. Most anything when eaten in excess can be bad for you, and fish is no different. Salmon, anchovies and sardines are the best sources for Omega-3's and they also rate in at a 1 on the mercury scale so they are relatively safe for both children and adults, in moderation.
Variety is also key. It's easy to make a smoothie in the morning with your flax seeds, chia seeds, and walnuts which have high sources of omega-3's. Fish oil supplements are also an option, but I prefer to get my nutrients from the food I eat, if possible. If you are vegan or vegetarian, algae and seaweed should be consumed daily as it's a great and tasty natural source of not only omega fats, but also protein and B-12 which are valid deficiency concerns, along with tons of minerals. Since our family doesn't have access to good fish on a regular basis, we opt for home-made veggie sushi wrapped in seaweed as an afternoon snack, or put a handful of soaked algae into an Asian avocado salad. It's natural and healthy to adjust your diet as the seasons change based on what is available, so it's good to know alternative options so you are receiving all of your nutrients. Keeping yourself educated and in tune with your body is an important part of this process.
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| Asian avocado salad with seaweed flakes and veggie sushi rolls. |
COOKING FISH
Fish is great for the raw diet for 2 reasons.
1.
Fish should never reach a temperature of over 118 degrees Fahrenheit, otherwise it's considered overcooked.
Fish is great pan seared, and takes about 5 minutes. From the fishing trip above, Brian gave us 5 fish fillets which lasted for 3 dinners. We pan seared the fish every time, making fish tacos, fish burritos, or just by itself. The bass came out perfectly every time using this method:
3 stripped bass pieces
1 lemon, juice from
3 cloves of minced garlic
10 sprigs of fresh dill, diced
10 sprigs of fresh parsley or cilantro, diced
3 T. grape seed oil
-Store fish in a tight plastic bag, over ice, in an air-tight sealed container in the fridge for maximum freshness. Fresh fish will keep 3-4 days this way, but make sure to replace the ice when it starts to melt, check and change about twice a day. If you cannot eat in this amount of time, freeze the fish you won't use immediately.
-Let cast iron pan and oil heat to medium low for about 3-5 minutes while preparing your other ingredients
-Gently place pieces of fish in the pan
-Spread garlic, squeeze lemon, and put fresh seasoning on fish. Look under fish to see if it's white underneath, flip it when it is, it shouldn't take more than 2 minutes.
-Turn heat to lowest setting, spread garlic, lemon, and fresh seasoning on other side of fish. Cover pan so the steam cannot escape, and turn off heat. Check in 3-5 minutes using temperature gauge. Make sure fish has turned white. Don't over cook. The fish is effectively mostly steamed by this process.
2.
Fish is safe to consume raw.
Unlike most other meat, fish is safe to eat in it's raw form. It's tender, fatty, and flavourful, and an excellent source of nutrients. Just so we're clear, salmonella is common when eating raw chicken, trichonosis is common when eating raw pork, and raw beef is acceptable when you're eating only the muscle tissue, but ground beef should never be consumed raw or rare because other parts of the cow can be ground into it. Krutzfelt Jacob (Mad Cow) prion disease is one concern (though it is pretty rare), along with other parasitic infections.
Fish are capable of being infected with parasites, just like anything else on the planet, however, it's pretty rare because you can usually see the parasite in the fish muscle if it were present. When you're eating sashimi, unless you don't look at your food, there isn't a danger. The possibility goes up (but is still rare) when you eat pates, because some parasites can still be virulent even if they are cut into little bits to make the pate. Any reputable sushi place will serve clean fish and excellent cuts, whereas the above meats are never served raw, with the exception of rare steak (okay) and burgers (not recommended).
Our family dined out at the famous Keiichi sushi restaurant in Denton, sticking mostly to our raw diet. It is a nice restaurant, so I felt I could take some liberty in adjustments for our diet, however, it is also rude in Japan to ask for changes to a recipe on the menu because the chef has laboured to find the perfect flavour concoction for the dish. There is definitely a way to be cognisant and respectful of other cultures while sharing their cuisine without having to give up on your diet.
We started out with some green tea...
...and Miso soup. A great source of protein, with seaweed and tofu. This was the best miso I have ever had, even in Japan. I could smell the aroma of sesame oil lightly wafting off the bowl, and the gustatory confirmation was even more satisfying. Asking the wait staff to lightly heat the soup is an acceptable request that doesn't seem to annoy. Ours was served at the perfect temperature.
Then for some marinated yellow tail sashimi...
Followed by some smoked salmon sashimi
Neva is a fan!
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| Another reason to eat sushi, the kids love it...well, this one does! |
And the real treat of the night was the marinated ahi with guacamole...
This dish really stood out from the others. The cut was magnificent, the flavour and tenderness of the fish was divine, and the guacamole and ginger sesame sauce put the dish over the top with complexity that left my taste buds tingling for more. The thinly sliced onion salad on the side, marinated in the sauce added both a nice aesthetic touch and a palate cleanser.
The only hiccup we had is when I tried to order off menu. I wanted a spicy scallop roll which wasn't on the menu. They had scallops and spicy tuna rolls, so I didn't think it was a big stretch. After much deliberation with 2 different waitresses 4 different times, I was confident it would come out well. We received just raw scallops instead of the requested spicy scallop roll. The staff was nice about the misunderstanding, and took them back to be re-done. They came back lightly seared, on a bed of rice. The wait staff was extremely nice and attentive, and it had been the waitress' first day, but it would have been nice to have gotten a spicy scallop roll, as that's what I usually end my sushi eats with. This minor slip up didn't knock them down at all though. The food, service and atmosphere all were superb.
In the end, I was outnumbered on the desert choice and we got the tirimisu, which they are known for (definitely NOT raw, or vegan). Yes, it was delicious, if you were wondering.
Whether you decide to eat fish is a personal choice, and you are welcome here no matter what your preference. We promote striving for a better lifestyle through personal growth and learning, not a strict code of do's and do not's. Personally, I will continue to partake in delicious, healthy cuts of fish when given the opportunity. Plus, I'm always ready for a reason to dress up!
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| Neva was our photographer for the evening. |
I'd love to hear your thoughts, preferences, or questions - so please comment if you feel moved to do so!
