Valorising our fish |24 November 2023

Nation Seychelles

Many of us don’t take the time to appreciate how fortunate we are to be living in this part of the world, who many describe as paradise. The biodiversity of our land and marine ecosystems up until now continues to thrive to sustain life.

The vastness of our oceans means that we should pay closer attention to the role that water plays in our daily lives – be it for food, for travel or for our livelihood. Every year on November 21, fishing communities around the world come together to celebrate World Fisheries Day. In Seychelles we have extended it to cover activities for one week, from November 21-24.

The World Fisheries Day is an important event as it serves as a reminder of the importance of water for human lives, and the lives it sustains, both in and out of water. But when we talk about the role of water for food provision then we immediately think about fish and other seafood like octopus, crabs and prawns.

There is growing evidence of overfishing, as well as overexploitation and decline of marine resources globally due to increased pollution, destruction of habitats and global warming, use of large vessels, bottom trawling and other fishing methods, all linked to unsustainable human practices. 

Collectively we need to find solutions to sustainably maintain global fish stocks in the long-term, not least to ensure food and nutrition security but also to sustain the livelihoods of the fishers who depend on fisheries for their living and an important contributor to economies globally.

Fish as a cultural food

Fish is an important cultural food in many parts of the world, including Seychelles. Fish is deeply rooted in our cultural heritage and is one of the foods that identifies us as a Seychellois. Although preparation and cooking for certain cultural fish dishes have changed over the years, the essence of the dish remains more or less the same. For instance, a special cast iron pot known as the ‘marmit’ was used in the preparation of most cooked food but is now replaced by a stainless steel or non-stick pan in most households.

Many of the local dishes involving fish as the star ingredient is typically deep-fried – be it fried fish with pickled onion, moringa soup (‘bouyon bred’) or a stew. Of course by deep-frying we are adding extra fat and also destroying some of the nutrients because of the high temperature. Local dishes that use less oil such as poached fish (‘letoufe’) or fish broth (‘bouyon blan’), despite their lack of popularity is the healthier way to prepare fish as you are able to retain most of its nutrients without adding additional fats to the final dish.

Regardless of your preference as usual we urge you to be mindful of how often you are eating certain dishes. If you enjoy deep-frying your fish, then keep it occasional rather than the only way that you prepare it, perhaps not more than once a week. Increase your repertoire of dishes by including other healthier cooking methods such as poaching, grilling or baking. Also consider options like stir fries with a focus on reducing the total amount of oil used in the dish.

The nutritional benefits of fish

Despite the abundance of fish on our local markets, especially at certain times of the year, many people are slowly choosing meat as their preferred protein source throughout the year. There are many reasons for this with some stating cost as the main factor while others mention access to fish is at times difficult and for others, the convenience of meat preparation, especially processed meat, makes it a preferred choice for them.

But is there any meaningful difference between fish and meat and can one substitute the other? Although they are both animal sources, their nutrient profile is quite different. The main nutrient which does not differ significantly is protein so perhaps in that regards they can represent ideal protein substitutions for one another.

When it comes to other nutrients like fat there are noteworthy differences between fish and meat. Red meat in particular like beef, lamb, pork and goat have higher amounts of saturated fats in comparison to fish. Processed meat such as sausage, ham, luncheon meat additionally also contains high amounts of salt. Fish contains long-chain fatty acids, like omega-3 fatty acids that are not found in meat. Omega-3 fatty acids have immense benefits in terms of brain and heart health.

Fish is also rich in different vitamins and minerals which have important functions in our body. This includes vitamin D which is important for bone and immune health and vitamin B12 which is important for red blood cell formation, needed for the transportation of oxygen around the body. Minerals like selenium, zinc, iodine, magnesium and phosphorus all have important roles in body cells. For instance, selenium has important antioxidant properties and is important for reproduction and function of thyroid hormones while zinc is important for cell growth and immune functions. It is therefore a great idea to include fish a few times per week.

Recommendations for fish intake

The food based dietary guidelines for Seychelles recommends that we eat a variety of fish on at least five days a week. By variety, the emphasis is on including different species and different types of fish as there are slight differences in the total amount of nutrients they provide. It is further recommended that oily fish like fresh tuna and bonito, is included at least twice per week.

How much fish should a person eat?

The exact amount will vary from one person to another however as a general recommendation and guide an adult should aim for 2 to 3 portionsof fish daily as the main protein source. A portion of fish is equivalent to about 100g of cooked fish without bones. When dishing out a fish dish on our plate, it might be more useful to make use of ‘my healthy plate’ as a portion size guide. It is worth noting that a person may need more or less fish than shown on the illustration based on their stage of life or health requirements.

Thank you for joining us this week on our Eat for Our Health page. Look us up on Social Media – Eat for our Health Seychelles on Facebook.

Please get in touch by emailing eat4ourhealth@gmail.com and let us know how you’re doing with these ideas, or better still, let us know how we can help you.

Yours in health

The E4OH Team