5 Sustainable Fish Swaps for Your Health and the Planet

Eating fish is a wonderful way to support your health, offering omega-3 fatty acids, lean protein, and essential vitamins. However, not all fish are equal when it comes to sustainability. Tasmanian-farmed Atlantic salmon, for example, has been linked to significant environmental damage, including mass fish deaths, habitat degradation, and pollution. Thankfully, there are sustainable alternatives that are better for both the planet and your plate. Farmed barramundi is a standout example—it’s raised in conditions suited to its natural tropical habitat, with minimal environmental impact, unlike farmed salmon which struggles in Tasmania’s warming waters.

Here are five sustainable swaps to make your seafood choices healthier for you and the environment, along with ideas to bring these delicious options into your kitchen.

#1 Swap Tasmanian-Farmed Salmon for New Zealand King Salmon

Why? New Zealand king salmon is farmed more sustainably than Tasmanian Atlantic salmon. It thrives in cooler waters with farming practices that minimise environmental damage.

• How to Cook: King salmon is versatile—pan-fry, barbecue, roast, or steam it. It’s also perfect for raw dishes like sashimi or poke bowls.
• Recipe Idea: Create a vibrant poke bowl with king salmon, cauliflower rice, avocado, cucumber, and sesame dressing.

#2 Swap Flake (Shark) for Australian-Farmed Barramundi

Why? Flake often includes overfished or endangered shark species. Australian-farmed barramundi is raised sustainably in freshwater dams or tanks with minimal ecological impact.

• How to Cook: Barramundi’s firm white flesh works well baked, grilled, or pan-fried. It’s also excellent in curries or soups.
• Recipe Idea: Make a red curry barramundi with coconut milk and Thai spices for a warming dish.

#3 Swap Orange Roughy for Australian-Farmed Murray Cod

Why? Orange roughy is caught using destructive deep-sea trawling methods that damage marine ecosystems. Murray cod is sustainably farmed in freshwater dams that double as irrigation systems.

• How to Cook: This mild-flavoured fish can be steamed, pan-fried, or roasted. It pairs beautifully with Asian-inspired flavours like soy and ginger.
• Recipe Idea: Steam Murray cod fillets with soy sauce, sesame oil, ginger, and spring onions for a light yet flavourful meal.

#4 Swap Wild-Caught John Dory for Australian-Farmed Silver Perch

Why? John Dory is often caught using bottom trawling methods that harm the ocean floor and overfish other species. Silver perch is farmed sustainably in ponds or tanks by small-scale Australian farmers.

• How to Cook: Silver perch has soft white flesh that works well grilled, fried, or baked and complements bold flavours beautifully.
• Recipe Idea: Grill silver perch fillets with a lemongrass and ginger marinade for an aromatic twist on dinner.

#5 Swap Imported Sardines for Wild-Caught Australian Sardines

Why? Sardines are naturally sustainable due to their short lifespan and abundance. Choosing wild-caught Australian sardines supports local fisheries while reducing food miles compared to imported options.

• How to Cook: Grill sardines whole or filleted and add them to salads or pasta dishes for a nutrient-packed meal.
• Recipe Idea: Grill sardines with olive oil and lemon juice, then serve alongside a fennel and orange salad for a Mediterranean-inspired dish.

By making these simple swaps, you’re not only nourishing your body but also helping protect our oceans and marine ecosystems for future generations.

With love and great health

Dr Lucy and Dr Mary XX

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