Home Sushi Chef

You love sushi, but you keep reading all these articles about how you should be careful about which fish you eat, not just because of mercury and other health issues, but because you are killing the ocean, causing species extinction, eco-system destruction, and other forecoming disasters by simply enjoying fish.  Depressing? Yes, but should we all swear off eating sushi or even tuna fish salad? Definately not!

How do you figure out what is ok to eat? Reading the headlines it can be confusing, some fish are better farmed, others wild, some might be ok from an ecological standpoint but you shouldnt eat them for health reasons. How does a simple sushi lover with an desire to be healthy and eco-consicious make the right choices?

First stop in your search for sushi that is good for you and the environment should be the Environmental Defense Fund. This group is dedicated to tackling multiple environmental issues and has made it easy for you to do right by your belly and the ocean by developing a Pocket Seafood Guide and a Pocket Sushi Guide.  There are great articles here on selection of fish, mecury and PCB concerns, recipes, and more. You can even access this great information on the go with their mobile phone version!
Another great resource that can be found online and downloaded to your iphone is Monterey Bay Aquarium’s Seafood Watch. Dowload a pocket guide specifically designed for your region of the US or a moble app to help you decifer the ins and outs of sustainable seafood choices anywhere. Montery Bay’s site also lists restaurants and businesses that are partnered with them to actively improve the sustainability of seafood in the US as well links for what you can do to help the oceans.

Some of the best choices according to the EDF are Alaskan Wild Salmon and Albacore Tuna from the US, these are heart healthy and full of Omega 3’s and safe eco-wise! In the Northeast, Monterey Bay Aquarium recommends (in addition to the Salmon and Tuna suggested above) Lobster, Scallops, and Dungeness Stone Crab as some of the best choices.The worst choices? Farmed or Atlantic Salmon, Bluefin Tuna (often called Toro on menus), and imported longline Albacore Tuna, which all can contain high levels of Mercury or PCB’s in addition to being raised or harvested inappropriately for the environment.  So the best choices for your health can also be the best for the earth! Download your copy of the Pocket Sushi Guide or check out the mobile version the next time you are at the fish market or out at a sushi restaurant and start making happy choices!

Popularity: 3% [?]

It seems that we are always hearing scary headlines regarding fish while at the same time we are being told to eat more fish for their great source of protein, low amounts of saturated fat, and omega-3 fatty acids. How do you sort it all out when you are trying to decide what type of sushi to make or what to order at a Japanese sushi bar? Yesterday a new study from the US Geological Society found that fish from 291 streams nationwide tested from 1998-2005 all contained some level of mercury. This sparked yet another media frenzy about the hazards of fish out weighing the benefits.

So are your dreams of eating mountains of your home made sushi shattered? Definitely not! First off these are freshwater fish being tested, which is not used in sushi due to higher risk of bacteria and parasites versus saltwater fish. Commentary on the report notes that it is highly unlikely that any type of fish you consume would be mercury free. A closer look at the report shows that of the fish in the study only about ¼ had mercury levels greater than the EPA recommended maximums for average consumption. On the Environmental Protection Association website you can find the advisories regarding fish consumption and more info on the types and amounts of fish you should consume . You can find the most recent US Geological Society report abstract, press release and other information on the
USGS website.

If you don’t feel like wading through all this scientific journalism, I’ll try to sum it up for you. The good news is that some of our favorite seafood used in sushi recipes, such as shrimp, crab, scallop, and salmon are low in mercury, less than 0.1 ppm.
In comparison, fish ranked as containing high levels of mercury, such as swordfish and shark contain around 0.9 ppm. Most tuna is in the range of ~0.3-0.4 ppm. Fish at the lower mercury levels are ok to consume regularly (ie 12 ounces per week). If you are going to eat a fish with a higher mercury content, such as yellowfin tuna (~0.3 ppm) the EPA suggests limiting this to only 6 oz of your weekly consumption. Note that the EPA suggests children, pregnant and nursing women, and women who may become pregnant are at a higher risk and should avoid eating high mercury containing fish. If you have concerns, ask your doctor how much you should be eating.

It takes a little more awareness but you can still enjoy making sushi at home that is low in mercury. What are your favorite low mercury sushi recipies? Let us know!

Popularity: 100% [?]

Rice, seaweed, raw fish, other vegetables…how bad could sushi really be for me? Traditional sushi is good for you, but like all other cusines in the world, Americans’ have modified things a bit from the original and our new saucy, fried, and mayo loaded treats aren’t the same calorie conscious bargin that you expected.

Sushi can be a great low calorie meal, if you pay attention to the ingredients in the rolls. There are a couple good sources for some general nutrition guidelines online here and here. The first link shows you the nutritional information for many types of nigiri and a few more traditional japanese style sushi rolls. The second link, Sushi FAQ,  shows you the reality of our US modifications, a shrimp tempura roll that has over 500 calories and 21 grams of fat! Sushi FAQ has a few of the more popular rolls in the states such as california rolls and spicy tuna and even includes weight watchers points values for all their items listed.

If you are interested in keeping it healthy and calorie conscious try brown rice with your rolls or check out sashimi which eliminates rice and veggies but lets truly good sushi grade fish take center stage. Review menus and be aware that many rolls might contain mayo or tempura (ie FRIED!) items inside.  If you are picky you can eat sushi, be eco-conscious, watch your diet, and enjoy an excellent japanese meal.

Popularity: 3% [?]