Why sustainable seafood is a protein powerhouse

A quarter of Americans don’t feel like they’re eating enough protein, according to a recent survey by The New Consumer and Coefficient. 

In fact, the majority of Gen Z and millennials are actively trying to get more protein in their diets, and half of them are intentionally consuming high-protein foods daily. For some, this comes in the form of protein bars and drinks, for others it’s in their yogurt or cottage cheese. 

But no generation is free from the Protein Era that we’re currently experiencing.

The protein boom

Wherever you shop – online or instore – it’s hard to avoid the muscular promise of high protein.

Some food trends are just that – temporary trends. But the protein era doesn’t seem to be slowing down. Although we’re at the point in the year when most folks have dropped their New Year Resolutions, and Heart Health Month has come and gone, overall interest in healthy living and getting enough protein continues to rise.

At its core, eating enough protein is a great goal. A healthy amount of lean protein can help reduce the fat and sugar content in our diets and play a part in weight management by making us feel fuller for longer and reducing cravings. In addition, protein can increase muscle mass and improve bone density, and it plays a critical role in the processes that fuel energy and carry oxygen in our blood. It also helps make antibodies that fight infections and illnesses. 

Amidst all the hype, it’s worth remembering that most of us don’t need an excess of protein. If you overload, the body converts excess protein to glucose, which is stored as fat. What counts is choosing quality protein to nourish both body and planet as part of a balanced diet.

And that’s where sustainable seafood excels.

Quality counts

Before protein popcorn, protein coffee, protein pasta, and—yes—even protein water, there was seafood. Seafood is nature’s own high-protein superfood. It’s one of the last readily available wild-caught protein sources on the planet, and it comes with multiple benefits.

“Fish is an excellent choice,” says Clare Thornton-Wood, dietitian and spokesperson for the British Dietetic Association (BDA). “It is a complete source of protein that contains all the essential amino acids required by the body for growth and repair. It’s also low in fat and a source of vitamins and minerals.”

Unlike many of the “high-protein” products that have skyrocketed in popularity, wild-caught seafood is largely unprocessed and free from “nasties” like refined oils, added sugars and extra calories commonly found in industrial food production. 

“Snacks and heavily processed foods usually contain refined oils, added sugars, and extra calories for texture or flavor,” says Naledi Toona, chef and MSC Ambassador in South Africa. “Sustainable seafood gives you a cleaner protein, with more dense nutrients and fewer additives. It’s kind not only to your body but the environment, too.”

Seafood > red meat

Research shows that the average consumer is consciously reducing their intake of red meat, but what are the protein alternatives to consider? 

Several major studies and scientific reviews indicate that wild caught seafood from well managed fisheries has a lower carbon footprint than most livestock. 

“Most seafood hits the mark nutritionally…but when choosing seafood, we also want to make sure we tick the boxes for sustainability,” says Dr Joanna McMillan, a leading nutrition scientist and dietitian based in Sydney, Australia. “Wild capture seafood production is generally less environmentally harmful than the production of most land-based animal foods, requiring no land, fresh water, fertilizers, or feed.”

What’s more, seafood often matches meat for protein content but is much leaner, with fewer calories and less saturated fat. Take 100g portions of cod and steak, for example: while they have roughly the same amount of protein, the steak contains twice as many calories and nearly 6g of saturated fat compared to near-zero fat in the whitefish. 

Fish is also easier to digest, due to less dense muscle fibers, and offers unsurpassed depth in variety.

Healthy and sustainable choices

From salmon and tuna to cod and sardines, fish is the main ingredient for some incredibly tasty dishes. And we could never forget tinned fish which offers superb versatility and straight-from-the-can convenience. 

Tinned fish

In fact, canned tuna, for example, has a similar nutritional profile to fresh tuna, retaining most of the high-quality protein, omega-3 fatty acids, vitamins, and minerals.

Raising the bar a notch are nutrient dense tinned sardines. These small, oily fish are often highlighted as the ultimate healthy choice: rich in muscle building protein, good fats, omega-3s and a host of vitamins plus edible bones that boost bone-fortifying calcium.

Shellfish

Shellfish are another excellent source of animal protein. In fact, boosting your diet with natural protein is no hardship when you know such tasty ingredients as crab, shrimp, and lobster are packed with protein and relatively little fat. 

Another delicious shellfish option that’s super sustainable is mussels. As well as healthy levels of protein, mussels contain vitamin B12, omega-3 fatty acids, zinc, and iron. These filter feeders, which sustain themselves on microscopic organic matter found in tidal waters, also capture and store CO2 from the atmosphere. Other mollusks like clams, scallops, and oysters pack a protein punch, too; although like all seafood, the protein becomes more concentrated by weight when cooked due to water loss. For example, while a raw oyster has 9.45g of protein per 100g, this increases to 19g when cooked.

With so many protein-packed choices, it makes sense to keep those nutrients intact during cooking. Thornton-Wood advises: “Protein itself is stable when heated – the structure does not really change unless you overcook it in which case it becomes more difficult to digest and tastes dry!”

 

Ocean gains

However you cook it, sustainable seafood offers a reliable source of protein and a whole host of other nutrients. Adding it to your regular menu is a great way to help your body’s protein needs without overdoing it. 

“Serve seafood at least twice a week, including one portion of oily fish such as mackerel, salmon, or sardines,” recommends Dr McMillan. Just remember to look out for MSC blue fish label when shopping. It shows your seafood comes from an independently certified sustainable fishery that leaves enough fish in the sea, so future generations can enjoy healthy oceans and the pristine protein they provide!

Delicious ways to power up with seafood

Our protein-rich seafood recipes collection is packed with tasty, nourishing dishes that make it easy to enjoy sustainable seafood every week. From whitefish to salmon, each recipe features MSC certified seafood that are good for your body and good to the ocean, too.