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Celebrating National Seafood Month with Fish Tacos!

Uncategorized Oct 07, 2020

There is certainly a lot of discussion, confusion and often misinformation when it comes to the foods we eat.  However, when it comes to fish, the benefits are undeniable. Fish is one of the healthiest foods when balanced, of course, with other foods..  As a dietitian, that makes me smile ear to ear. Cold water fish is high in omega 3 fats and protein, and has plenty of other vitamins and minerals as well.

Unfortunately with a rapidly growing population, the popularity of many fish, like salmon, cod (and others) is at risk of overfishing. According to a United Nations report, humans consumed an estimated 333 billion pounds of fish in 2016. For years, the message around seafood has often been “wild is better” and farmed is dangerous.

But that message no longer rings true across the board. Seafood raised on farms - AKA aquaculture – is the wave of the future and will be essential if we want to continue to make salmon and other fish a regular part of our diet. This is important from a health standpoint and on par with the dietary guidelines which recommend eating seafood several times per week.

But let’s be honest, when you hear the term “farmed salmon” – what image comes to your mind? Well, I was very fortunate to spend a week in Norway in early September 2019 to see these farms – again, known as aquaculture - up close and personal.

My. Mind. Was. Blown!



To me, before witnessing aquaculture firsthand, the image was probably a lot like what you’ve picture farmed fishing to be – and that’s something like the start of my Ironman event I did in Louisville in 2008. If you’re not familiar with how that works, imagine 3,000 people at the start of a swim race all entering the water at the same time; there’s body parts in your face that you don’t want, while you get kicked, stomped and are fighting to come up for air – all while trying to propel yourself forward.  Just surviving is a win!

 

Too many people.  Too little space.

 

And in my mind, that’s what I’ve read and seen about farmed fish in the past.
Fortunately, in Norway, there are standards that not only give the fish plenty of room to swim around, but they’re also in open water.  More on that in a bit. First, some background.

 

Here’s generally how Norwegian Aquaculture works. Farming salmon takes place year-round. The salmon start life on land in an incubator tray. The roe is fertilized in freshwater and is incubated at a constant temperature for 80 days before hatching. After hatching, the fish nourish themselves on the yolk sac which they have on their stomachs. When the yolk sac has been consumed, they change to being fed. This process occurs four to six weeks after hatching. When they begin to eat feed, they are moved to larger freshwater tanks. 

After 10–16 months in freshwater, the salmon are ready to be put in the sea where they continue to eat and grow in large – like the size of football fields large – netted “pens.”  These are about 150 feet deep and about the size of a football field and are put in locations with strong currents and rocky bottoms so the fish waste is dispersed and they’re not sitting in their own, ahem, by-products. In other words, the fish have plenty of room to swim and are in the open ocean and fjords, where they stay for approximately one to two years, depending on their growth. 

Definitely no Ironman start – all cramped up and piled high - for the fish. In fact, it’s just the opposite.

What does all this mean?  It means you and I can have fresh fish year round. Don’t get me wrong, I also love and enjoy wild Alaskan fish, like you may, but their “season” is only around June – September, or so, meaning outside of those months, you’re getting frozen fish.  Again, this doesn’t mean it’s lower quality, but the texture and consistency may not be exactly the same as the fresh you probably enjoy.

Another benefit to properly farmed salmon? It’s free from parasites, which means most of the sushi you may eat anyway is farmed (if not, it must be frozen first to kill any potential parasites).  I have the ability to crush some serious sushi – it’s a favorite post workout meal – so I certainly want to make sure what I eat is flavorful, but also safe.

Norwegian farmed fish are also not given antibiotics, like much of the negative press around these farms discusses and that’s because the fish are given vaccines to prevent disease, much like a child would receive them to prevent the same.  

Of course another major benefit is that they’re not at risk for overfishing and supply is aplenty.  Let’s face it, seafood is amazing for you and the research library continues to grow along with the existing 1000’s of studies demonstrating the benefits of regularly including omega 3’s in the diet. Unfortunately the 2015-2020 Dietary Guidelines reported that most Americans do not eat enough omega-3’s.  While seafood isn’t the only source, it’s certainly one of the best.  The goal is to aim for 2-3 servings per week to decrease the risk of disease, improve longevity and improve brain health, to just name a few.  Check out the recipe below for an idea to consume another serving of seafood in your diet – it’s a favorite in the Mohr house and one we eat at least once per week. 

  1. Our kids absolutely love it.
  2. It’s simple.
  3. Fish is insanely nutritious so knowing that it’s a family favorite, this one is an easy go to for a quick, weeknight dinner.

All that said, to feed the growing population and meet these specific demands – well-done aquaculture is the future of food. And you can be assured the salmon from Norway (shown by the Norwegian flag on packaging) is the seal of approval. 

FISH TACOS (SERVES 4-6)

INGREDIENTS


For the Fish:

1 tbsp avocado oil

2 tsp chili powder
1 tsp coriander 
1/2 tsp ground cumin
1 lb. cod (or other flaky white fish)
1 tsp Kosher salt
Freshly ground black pepper, to taste
4-6 tortillas

Fish Taco Sauce

1/4 c. mayonnaise
½ cup plain, Greek yogurt

Juice of 1 lime
2 tbsp. freshly chopped cilantro
1 – 2 tbsp chipotle peppers, chopped

Fish Taco Slaw

3 cups shredded cabbage (green and/or red)
2 tbsp apple cider vinegar
1 tbsp avocado oil
¼ cup, chopped cilantro
1 tbsp salt

 

DIRECTIONS

FISH

  1. In a medium shallow bowl, mix together seasonings for the fish.
  2. Coat fish in avocado oil
  3. Sprinkle fish with seasonings and let sit.
  4. Preheat the grill (or pre heat an iron skillet on the stove) on high.
  5. Mix together ingredients for sauce (NOTE: add chipotle, to taste).
  6. Mix together slaw ingredients and let sit.
  7. Place fish in an iron skillet and place on preheated grill. 
  8. Cook fish for about 15-18 minutes, depending on thickness (aim for about 10 minutes, per inch) until it flakes off easily.
  9. When done, remove fish from grill.
  10. Assemble tacos:
  11. Serve fish over tortillas with sauce and slaw. Squeeze lime juice on top, if desired.
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