I’m a vegetarian looking to become a pescatarian for health reasons. What are healthy fish I can get? Is frozen okay or should you always buy fresh?

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Have you looked at other alternatives?
I am not convinced that one has to eat fish for health reasons.

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And we know that it's because they eat fish?

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I think the best transition for an ethical vegetarian is oysters. They have no central nervous system or brain and aren’t sentient, so there’s minimal ethical argument against eating them. They’re also generally good for the environment (act as water filters), and harvesting them causes minimal environmental damage (compare to bottom trawling or by-catch of other seafood).

Oysters are a good source of protein, omega3, and b12. The only downside is expense, I guess.

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But oysters are delish anyways

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Just mix it up so you don’t get too much mercury (eg, don’t only eat tuna and salmon). 99.9% of the fish in the global supply chain is frozen at some point (how else would it stay fresh on a multi day fishing trip + shipping), so buying frozen is totally fine - just focus on qualitu

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agree with all this plus try and eat mostly wild caught.

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Avoid farm raised fish.

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ethics are part of it but in general wild fish will have better nutrients since the fish are in their may rural habitat. wild caught is generally preferable to farm raised but at a place like Whole Foods you can’t go wrong.

Wild Caught Salmon will have stronger flavor. [which may be a plus, may be a minus]

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Vegetarian here (/ I try my best)! Saw your response above that this is for protein reasons. I started buying protein powder and make almost daily smoothies with it/ after I work out, and I eat beans as a side to a ton of meals. Yogurt and chocolate granola for dessert. You can pretty easily get a good amount of protein by adding beans or lentils as sides or making tofu. I hide my lentils in amazing curries from a really great cookbook so maybe try switching up recipes!

That being said I grew up on seafood. White fleshed fish have highest protein I believe, so things like Salmon may not make the most sense (could be wrong but it’s what my dad said when I became vegetarian and he tried to make me pescatarian haha). Everyone hates on tilapia but it’s cheap and can taste less fishy than most fish with some good garnishes/ cooked right.

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As a vegetarian, I will echo a few other comments here. There are health reasons to switch away from a vegetarian/vegan diet, but I don't think a lack of protein would be one... Eggs/dairy, including whey protein, is far more than what you need, even if you're hitting the gym everyday and trying to build muscle. Tofu, beans, lentils, chickpeas are other fantastic options too, and even some types of bread will have 5g of protein a slice!

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Vegetarian as well and most people eat too much protein/definitely doable to get enough protein on a plant based diet. Echo adding beans and lentils into soups/curries/etc and tofu into things like stir fries. I also start my day with an RX bar for breakfast - 12g protein and minimal ingredients so an easy way to add in more protein as breakfast or a snack

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My wife mainly eats salmon as her fish protein.

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I’m a pescatarian. Don’t discard farmed right away. It can be a good sustainable alternative if you know the origin. Maine has some good and clean salmon farming practices. Of course you don’t always know where your fish is coming from so just beware.

If you live in nyc go check osakana in brooklyn. Chef yuji also has a nice youtube channel with lots of nice info.

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Shrimp is also good. Wild salmon, sea bass, cod, tuna but not too often, red snapper, trout

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And scallops! Pure protein.

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As someone else noted, most fish is frozen at some point. Buy wild caught if possible. Salmon is great, so is halibut, cod, tuna, haddock, flounder, sea bass, grouper, mahi mahi... love the fishies!

It can get really complicated as health benefits (like omega-3s), sustainability and mercury levels vary wildly by type of seafood and are not always intuitive. I use a combo of seafood watch and FishToxicity apps to gauge what to get.

Chicken- they’re the fish of the land.

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