Fish is Fishy

Tomorrow is Friday; for Catholics everywhere, this means substituting fish for the regularly scheduled meatloaf meal.  However, there are so many questions regarding this particular protein choice nowadays.  Is it sustainable?  Is is wild or farm raised?   Does it contain toxins such as mercury?  Is it what it really says in the wrapper?  Is it fresh?  How do I cook it without ruining it?!  (Psst...see my Parchment paper - not just for the Magna Carta post for a great method)

Confused?  Me too.  Good thing there other suitable protein choices for Fishy Fridays (and any day, really) that need little if any pondering.  

For reference, the Recommended Dietary Allowances (RDA) of protein for an average, healthy adult is in the neighborhood of 50 grams a day.  This can be gained by eating chicken breast (4oz = 34g) and steak (4oz = 32g) or, for Fishy Fridays, cod (4oz = 26g), salmon (4oz = 30g) and tuna (4oz = 34).  However, for a twist on the main dish, how about lentils (1cup = 18g), yogurt (1cup = 13g), peanut butter (1/4cup = 16g), navy beans (1cup = 16g), or edamame (1 cup = 29g).
Eda-what, you say?  Edamame are young, green soybeans.  This Asian favorite (served with icy cold mugs of beer as a bar snack in Japan) is now readily available in the frozen food aisles throughout the US and is delicious eaten straight up or served in a stir fry or salad.  Grab a bag next time you are in the store, drop in lightly salted boiling water for 3-5 minutes (depending on your taste), drain, sprinkle with a bit of kosher salt and eat hot or cold. 

Tonight for dinner, my family and I dined on edamame and miso soup made with tofu, wakame (seaweed), and nameko mushrooms.  I estimate we each had 40 grams of muscle building, tissue healing protein between these two nutritious dishes - and they were delicious. (miso paste = 4g per 1oz serving and tofu = 9g per 4oz serving) 

Miso Soup
1 14oz cake tofu (cut into 1/2 inch cubes)
1/3 oz dried wakame
1 scallion (chopped)
4 cups dashi
4oz red miso

Place dashi in pot, bring to a boil.  Soften miso by adding small amount of hot dashi and add to pot.  Add tofu and wakame and boil briefly until wakame unfurls.  Top with chopped scallions and serve (feeds 4)

If you still want fish - and I do - here are a few "good" choices from both a health and environmenal standpoint: wild-caught Pacific salmon, herring, pollock, sardines and cod. 

Check out this Sustainable Seafood Guide from the Virginia Aquarium:  

(Thanks to for the protein and fish info.)      


  1. I agree! Girls love it in their lunches and their friends always want to give it a try.