Most fish and seafood are rich in vitamins B12 and B6. They also contain minerals like iodine, phosphorus, and selenium.

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Lobster, for example, is particularly high in vitamin B1, while fatty fish are especially good sources of vitamins D, B2, and A.

Moreover, fish contains proteins and “good cholesterol,” both of which are essential for our bodies. With its high content of trace elements like fluorine, selenium, and iodine, cod, for example, is very beneficial for metabolism and the immune system.

But where to start?

To avoid overwhelming you with information, we will focus particularly on three valuable nutrients that will help you make the best choices for your health:

Omega-3 Fatty Acids
Fish is richer in unsaturated fatty acids than meat. This is the “good” cholesterol that our bodies need to function properly. The omega-3 content varies depending on the type of fish.

Fatty fish, such as salmon, mackerel, and herring, are rich in omega-3 fatty acids and help protect you against cardiovascular diseases. A fish is considered “fatty” if its fat content exceeds 5%. You can check this on the label.

Vitamin D
In addition to omega-3 fatty acids, fatty fish are notably high in vitamin D. This nutrient is essential for strong bones and teeth. It also improves your immunity and supports muscle function.

Proteins
Proteins are essential for preserving your muscle tissues. They help lower blood pressure and maintain the flexibility of your blood vessels. Depending on the type, fish contains about 20% protein.

Be Careful with Fatty Fish!
After processing, certain types of fish can have a relatively high salt content. Think of smoked salmon or pickled herring.

The Dutch Food Center advises against consuming salted fish every week. Breaded fish also isn’t the best choice: while the crispy coating is certainly delicious, it tends to absorb cooking fat.

How Often Should You Eat Fish?
The Public Health Advisory recommends that adults consume 200 milligrams of omega-3 fatty acids EPA and DHA per week.

For example, 100 grams of fatty fish contain more than seven times the daily recommended intake of EPA and DHA. Eating fatty fish at least once a week is therefore sufficient.

However, individuals at higher risk for cardiovascular diseases or those who have previously suffered from a heart attack or stroke should consider eating more fish.

Eating fish at least once a week, instead of at least once a month, reduces the risk of death from cardiovascular diseases by about 15%.

Currently, Belgians eat fish only once every two weeks on average. Those who never eat fish significantly lower this average.

What if You Don’t Like Fish?
Alaska pollock is a good alternative for those who are not big fans of fish. Its white, slightly pink flesh is particularly tender. Lean fish are therefore very accessible “healthy food” options. Alaska pollock is rich in protein, vitamins, minerals, iodine, and omega-3 fatty acids.

It’s difficult to replace fish with an equivalent food. However, there are alternatives for those who want to benefit from the positive effects of fish on health without actually consuming it. The Food Center recommends fish oil capsules to obtain the omega-3 fatty acids found in fish. These acids reduce the risk of cardiovascular diseases and have a favorable effect on blood pressure.

Safe and Sustainable

Of course, we recommend paying attention to the expiration date and the method of preparation for fish. Fresh fish is obviously delicious, but frozen products are also very beneficial as long as consumption dates are respected.

Carefully consult the information provided on the packaging, both for guidelines and for the MSC label. This way, you can be sure that the fish comes from sustainable fishing.

The Dutch Food Center also recognizes the importance of such labels: fishing can indeed lead to many environmental problems, including overfishing, degradation of ecosystems and seabeds, and energy consumption. The MSC label on the packaging will help you make sustainable choices.

In the ABC of fish species, you will find much more information on different types of fish, how to prepare them, and their main beneficial nutrients for health.

Conclusion

The many essential nutrients (including omega-3 fatty acids, vitamin D, and proteins) contained in fish make it very good for health.

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The Skipper Otto community supports fishing

Skipper Otto is a community-supported fishery that has grown rapidly over the past 10 years. With Skipper Otto, home chefs across the Lower Mainland (and beyond) pre-purchase a year’s share of the catch from approximately 30 different B.C. fishing families. This commitment allows the fishing families to earn a living wage, guarantees a market for their Ocean Wise catch, and provides high quality, hyper-traceable seafood directly to anyone smart enough to join before they stop accepting new members at the end of May each year.

Vancouver farmers’ markets

Although Vancouver’s farmers markets are mostly for produce, there are a few seafood vendors that can be reliably found. Blue Comet Seafood has been at the market since 2005 and offers a selection of all five types of salmon, lingcod, tuna, halibut, and sablefish, as well as smoked and canned goods. This family-owned company sells the catch from its three vessels that fish along the coast of British Columbia in the Haida Gwaii, Nass, Skeena, Bella Coola, Johnston Strait and Barkley Sound areas.

Steveston Public Fish Market

Another place where local fishermen dock and sell their daily catch! The Steveston Public Marketplace has the largest local collection of fishermen selling fish directly from their boats. It’s a great place to buy whole fish (frozen fish is available year-round), but keep in mind that fishermen are not allowed to sell processed (i.e. steaks, fillets, smoked, vacuum-sealed, etc.) products on the marketplace, nor are they allowed to sell any bivalves (oysters, clams, mussels, etc.). Although the public fish selling point is always open, vessels and sellers come and go as they please. The best days of the week to find them are Saturday and Sunday during normal business hours.

Falls Creek Fishing Pier

The Falls Creek Fisherman’s Wharf, smaller than Steveston but conveniently located for many Vancouver residents, also has a fish sale outlet. This sales course is usually only active at certain times of the year, and the May shrimp season is the best time to get shrimp right off the boat. During salmon season, you can sometimes find whole fresh sockeye salmon on sale. The Falls Creek Fisherman’s Wharf is the main location for Skipper Otto’s, and they are there almost every Thursday evening year-round and Saturday morning in the summer.

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The factories are no more, but there are still many fishing boats (more than 500) in the harbor. And you won’t find a better place to buy fresh salmon, shrimp and other seafood! The fishermen sell their catch directly from the boats, and the range of products varies greatly depending on the season.

Besides yachts, frozen salmon and swans floating in the water, the old marina is lined with restaurants and cafes. All serve seafood and traditional fish&chips. Sometimes seals come and beg for food from tourists.

Whale watching tours start from April to the end of October from Steveston Harbor. Depending on the month, you can see killer, gray and humpback whales, as well as eagles, sea otters, sea lions and seals. Major agencies include Sea Breez Adventure and Vancouver Whale Watch.

A small island across from the waterfront, Shady Island, is human-made. As shipping in the Fraser River developed, the river bottom needed to be continually deepened. So an entire island was built to provide passage for yachts and protect Steveston Harbor from flooding.

Try:

• Pajo’s Fish and Chips is a small cafe on a floating raft (coordinates). Some of the best fish&chips in Vancouver.
• Any ramen or Salmon Ikura Don at G-Men. There’s a large terrace that’s dog-friendly.
• Blue Canoe is one of the most popular seaside restaurants. Queues and prices are above average, but worth checking out for mussels or crab.

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Sea Drift Fish Company works with other local Vancouver fishing companies, through which it is able to provide its customers with the freshest and best quality seafood. The fishery is organized in a way that carefully preserves the environment while supporting the local economy along the coast.

The company has its own store, Seadrift Fishmarket, where you can buy not only raw but also prepared products such as “salmon candy” (sugar-smoked pieces of fish), fish salads, soups and muffins, breaded cod fillets, and much more. The goods are updated regularly, and sales are often organized.

Items available from Sea Drift Fish Company include longfin tuna, yellowfin tuna (whole or in pieces for sashimi, canned), Pacific whitebone halibut (whole, steaks, fillets), edible shellfish, particularly scallops, charcoal fish (fresh or smoked), snapper, European sole, brill (smooth diamond), toothy terpuga, Pacific cod, salmon fish (seabream, chinook, pink salmon, silver salmon and silver salmon in fresh, frozen and smoked form), mussels, shrimps, oysters, crabs (Dungeness crab), lobster, octopus. And this is by no means a complete list of the whole assortment.

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Okay, this metaphor has a bad start. But my point is: I recognize that what I am about to say is not news to the good people of Kitsilano. I am not a “researcher”. They may even be angry with me for telling you this! But I feel like it’s my civic duty to tell you that I am obsessed with our local fishmonger, FISH (an acronym for “Fresh Ideas Start Here,” which is an incredibly awkward mix of words to put in your mouth even if your mouth isn’t full of the store’s excellent Thai coconut chip soup).

Is it probably the most vague, Google-unfriendly name you can give your business? Yes, it is. But more importantly, they’ve undercut their poké bowls by about $5, and I don’t see how that will hold up in the long run, so it’s very important to me that you please come and support the establishment so they don’t close due to bad business practices.

That being said: FISH has been in the hood since 2008 and seems to be doing pretty well without my help. It offers many local restaurants with Oceanwise seafood that can be tracked and seems to sell out of great homemade onagri every day (like cooked wild tuna and sweet smoked wild salmon). The miso-sake black cod has become our favorite dinner, and I’m sure wiser locals do the same given the turnover of the counter.

But back to the poke bowl. The surprisingly robust “appetizer size” costs $8, and it’s the most delicious little bowl of fish I’ve ever had the pleasure of inhaling between Zoom meetings. Top it off with seafood and toppings your little pescatarian heart desires and you’ve got yourself the best-priced, most nutritious lunch in town. I go there once a week. At least. I can’t afford not to be.

You know what? Maybe instead of feeling stupid for pointing out this 13-year-old Keats gem, I should be mad at all my new neighbors for not directing me there the day I moved in.

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The market is located just south of Richmond. If you live there, I’m sure you’d have an idea an idea of how to get there. But for the uninformed, let me explain. You have to keep south on highway 99 and then turn right onto the Steveston highway. Steveston, well, and drive actually to the end, but it is better to check the map.

In the summer, the market is open every day, but starting in October, it’s only open Fridays, Saturdays and Sundays. Parking has never been a problem.

If there is no space in the usual parking lots, feel free to park at some restaurant – they won’t be able to pull your car away in the half an hour you’ll be there. in the half hour you’re there.

So, now go to the market and look, but do not hurry to buy. You’ll see there are no more than five or seven ships. Yeah… That’s not so dense, I can’t help it. As one fisherman explained to me, many of his colleagues prefer to ship their goods (fish and shrimp) to wholesale bases so as not to get involved with retail trade.

Nevertheless, there are those who prefer to deliver fish directly to the consumer, i.e. to the market. There and socialize with people can be and trade in pleasure!

What kind of fish is on the market? First of all salmon and tuna, then flounder and trout. There are some other varieties, but I only know what they’re called in Japanese… Of course, there’s a lot of shrimp, both fresh and frozen. Fish, as you realize, is caught at different times of the year. For example, the same salmon is of five kinds – Chinook, Chum, Coho, Pink, Sockeye, and there’s a season for each. Nah, I’m lying. I just remembered that, uh. In Hokkaido (Japan), when I visited a salmon museum, I learned that there are as many as 500 varieties of salmon; strangely enough, even trout belongs to their category.

The Steveston market has lots of Sockeye & Pink salmon. If you arrive on Saturday or Sunday by closing time, i.e. 5 o’clock, you can buy a whole big salmon for only $8-10 dollars. Grill some of it, stew it, make a fish sauce or cook it in any other way, and pickle the rest.

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