Alice, Sardinian, mackerel. But also mullet, musdea, skipjack and many others. Fish considered ‘poor’-due to low commercial value-and equally rich in flavor and health. #poormabuoni.
Bluefish include a variety of species that are distinguished by the dark blue or greenish coloration of the back, extending over the lateral and dorsal scales to fade to silver or white on the belly. Small (e.g., anchovies, sardines), medium (e.g., sea bream, corkfish) and large (e.g., scabbardfish, albacore) sizes.
Bluefish and health
Nutritionally, fish is characterized by an appreciable content of proteins with high biological value, as well as vitamins and minerals essential for health (calcium, selenium, and iodine especially). The fatty acid profiles are also characterized by the prevalence of polyunsaturated fatty acids (PUFAs, Poly-Unsaturated Fatty Acids). The so-called good fats, among which Omega 3 (EPA, DHA) stand out, true health ingredients that our body must draw from the diet since it is unable to synthesize them on its own.
Omega 3s-which oily fish are particularly rich in-have a crucial role in preventing cardiovascular and neurodegenerative diseases, as well as various others. And they are also important, as noted, for strengthening the immune system. Research has shown how two servings a week of this valuable food can help reduce blood triglyceride levels. With effective protection of the cardiovascular system and decreased risk of thrombosis. (1)
Omega-3 fatty acids also have anti-inflammatory actions that help prevent, among other things, certain types of cancer (colorectal in particular) and Alzheimer’s. (2) In addition to providing benefits in rheumatoid arthritis and lupus er ythematosus. (3) Added to this is the easy digestibility of oily fish due to the low connective tissue content in the muscle masses. And it is therefore suitable for, among others, the over-65s.
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Sustainable consumption choices, the ABC’s
Oily fish, the star of the Mediterranean diet, is now at risk of extinction. In the Adriatic Sea as in other seas. Because of dastardly policies in the allocation of fishing quotas and more generally because of catch patterns that respond to commercial logic but not also to the conservation needs of fish stocks. ConsumAtors therefore have the burden-and the opportunity-to make responsible purchasing choices. Here’s how:
A) LOCAL. It is useful to find out what kinds of fish inhabit our seas, favoring local ones. To contribute to the economy on the ground in a short supply chain logic. With the advantage of buying fresher products that keep their nutritional and organoleptic properties intact. And reducing environmental impact by saving energy and CO2 emissions associated with long refrigerated transport.
▶️ The fishing areas closest to us are identified by FAO codes 37.1 (Western Mediterranean, Balearic to Tyrrhenian), 37.2 (Central Mediterranean, including Ionian and Adriatic), 37.3 (Eastern Mediterranean, Aegean and Levant), 37.4 (Black Sea).
(B) OF THE RIGHT SEASON AND SIZE. As with fruits and vegetables, there is an optimal harvest (fishing) period for fish. Seasonal fish are those that, having passed the spawning stage, have already contributed to the renewal and maintenance of their respective species in the watersheds. For the same reasons, the purchase of specimens that are too small, the sale of which is prohibited, among other things (e.g., minimum sizes sardine 11 cm, mackerel 18, sole 20), should be avoided.
▶️ The neglected species-that is, those that are less known but just as tasty-are the least expensive. And their consumption, among other things, relieves fishing pressure on the more ‘famous’ ones.
(C) SHORT-LIVED. Short-lived fish (e.g., anchovies, sardines), in addition to reproducing faster, accumulate fewer heavy metals than large predators,
Aquaculture represents a great opportunity to provide valuable nourishment to the people of the planet. Provided that aquaculture practices are indeed sustainable, that is, respectful of animal welfare and ecosystems. Italy is leading the way on both fronts of removing antibiotics from some fish farms and developing organic aquaculture. Shellfish farming in turn, like seaweed farming, can serve a ‘restorative’ function for the seas and is therefore beneficial to the environment.
Purchases to avoid
Fish products from intensive farms-especially prevalent in salmon production in Scotland and sea bream and sea bass in Greece and Turkey-are conversely problematic. The high concentration of fish results in their high vulnerability to disease, which is countered with massive use of antibiotics, which thus enter the food chain contribute to the development of antibiotic resistance, one of the most serious threats to human health. The concentration of dispersed manure and feed in turn alters and damages ecosystems. (4)
Salmon, bluefin tuna, farmed tropical shrimp, swordfish, Atlantic cod, and grouper, which are critically endangered and too often result from unsustainable fishing or farming practices, should also be avoided. Sea dates and whitebait are always prohibited. Fishing, selling and buying constitutes a crime.
#PoorBuons
Cooking bluefish is easy. In the pan as well as in the oven, or on the grill, with just a few simple ingredients. Recipes also abound on the Web. We report pictures of some quick preparations by the writer (Dongo). And an example recipe, sardines in salmoriglio (Spagnardi). Baked gently in an emulsion of extra virgin olive oil, lemon and herbs. Savings, health and taste.
Loredana Spagnardi, Dario Dongo and Alessandra Mei
Notes
(1) Mahinda Y. Abeywardena and Glen S. Patten. Role of ω3 Longchain Polyunsaturated Fatty Acids in Reducing Cardio-Metabolic Risk Factors. Endocrine, Metabolic & Immune Disorders – Drug Targets (2011) 11: 232. https://doi.org/10.2174/187153011796429817
(2) Labrousse, V. F., Nadjar, A., Joffre, C., Costes, L., Aubert, A., Grégoire, S., Bretillon, L., & Layé, S. (2012). Short-term long chain omega3 diet protects from neuroinflammatory processes and memory impairment in aged mice. PloS one, 7(5), e36861. https://doi.org/10.1371/journal.pone.0036861
(3) Li Xiaoxi, Bi Xinyun, Wang Shuai, Zhang Zongmeng, Li Fanghong, Zhao Allan Z.
Therapeutic Potential of ω-3 Polyunsaturated Fatty Acids in Human Autoimmune Diseases.
Frontiers in Immunology. 2019. doi: 10.3389/fimmu.2019.02241 https://www.frontiersin.org/article/10.3389/fimmu.2019.02241
(4) CIWF. Farmed fish. An industry that is bringing the environment and coastal populations to their knees. 31.7.19. https://www.ciwf.it/news/2019/07/pesce-dallevamento-unindustria-che-sta-mettendo-in-ginocchio-lambiente-e-le-popolazioni-costiere
Biologist from San Felice Circeo, she carries on the family business with passion in the selection, processing and distribution of fresh fish products
Dario Dongo, lawyer and journalist, PhD in international food law, founder of WIISE (FARE - GIFT - Food Times) and Égalité.
Graduated in Law from the University of Bologna, she attended the Master in Food Law at the same University. You participate in the WIISE srl benefit team by dedicating yourself to European and international research and innovation projects.
