Oily fish, such as sardines, longfin tuna, mackerel, and horse mackerel, play a significant role in both the traditional Mediterranean and Atlantic diets. These diets emphasize balance and prioritize the well-being of both our health and the planet. Globally, annual per capita fish consumption has almost doubled over the last 50 years. This growth is particularly evident in China, where the average person ate 4.58kg of fish in 1970 and 39.87kg in 2021. The EU has also experienced a surge in fish consumption, with annual consumption increasing by 40% from 1970 to 2021.
Oily fish is defined as fish with a fat content of more than 5-6% of their muscle mass. Nutritionally, oily fish stands out due to its rich composition of polyunsaturated omega-3 fatty acids, peptides (protein molecules), and high vitamin content (including vitamins A, D, and E), as well as other micronutrients like magnesium, selenium, and iodine. Studies have shown that the combination of these nutrients in oily fish can help protect against cardiovascular disease, prevent or treat conditions like high blood pressure, diabetes, and obesity, and improve overall metabolic health.
In terms of sustainability, oily fish is a responsible seafood choice. Fishing practices for sardines, mackerel, and horse mackerel typically occur from May to October, aligning with the abundance of plankton, which enhances the fish’s flavor and nutritional value. Seine fishing, a widely used technique for catching oily fish, has minimal environmental impact, avoiding bycatch and protecting biodiversity. Compared to other sources of dietary protein, oily fish has a low carbon footprint, making it a sustainable option.
Oily fish offers culinary versatility, lending itself to various cooking methods. It can be grilled, griddled, or incorporated into more elaborate dishes like tataki or papillote. Its ease of preparation and deboning makes it suitable for children’s diets. Given its nutritional benefits, low environmental impact, and culinary versatility, oily fish should be a regular part of our meals.
