At Home Places Magazine Summer 2021

LOCAL FLAVOR

EAT A FISH

SAVE THE BAY!

written by BRANDY (BAXTER) STAYMAN REGISTERED DIETITIAN

Fish can be a great component of a healthy diet, but did you know eating more fish can also help the Chesapeake Bay ecosystem? Specifically, eating more of several invasive fish species will help reduce the damage they cause to the bay and nearby bodies of water.

Invasive species

Two species of catfish — flathead and blue — were introduced years ago to the bay, and have overpopulated it to harmful levels and spread to rivers such as the Potomac, Patuxent and Nanticoke. The snakehead fish also has taken a toll. Negative effects of these invasive fish include reducing the population of native fish and spreading disease to other water inhabitants, both of which can threaten conservation efforts in place for the Chesapeake Bay and watershed.

Health benefits

The good news is that by catching and eating these fish, you can improve your diet while helping the environment. They are excellent sources of healthy Omega-3 and Omega-6 fats, plus B vitamins. Omega-3 and Omega-6 fats promote a healthy cardiovascular system and are an excellent source of protein.

Flavor profiles and cooking If you have never eaten any of these varieties, you might want to give them a try. Catfish has a mild and slightly sweet flavor, making it a good kind to start with if you’re just learning to like fish. Snakehead also has a more mild, less fishy aftertaste, so it’s another option for fish-eating newbies.

Both are a little on the firm side, making them great for grilling this summer. Simply brush them with oil and seasonings you prefer (Old Bay is an obvious choice for those from Maryland!). Grilling fish does not take long, so keep a close eye on it.

Good for the soul

Along with the health benefits of eating fish, the act of fishing is excellent for the mind and body. Being in nature is known to improve mental health by promoting relaxation and mindfulness. It also reduces stress and anxiety. Fishing with others provides social connection. Incorporating some low-impact movement while you walk to and around your fishing spot is also great for cardiovascular health.

How to help

If you want to help, but don’t eat fish, do your part by spreading the word about these invasive fish. If you like to eat fish, but don’t want to catch them, look for locally caught catfish and snakehead on restaurant menus or request them from local seafood vendors. If everyone does a little bit, we can make a big impact on the environment and our health.

Source: news.maryland.gov/dnr/2019/12/09/save-the-bayeat-invasive

Brandy (Baxter) Stayman is a registered dietitian with Optimal Health Nutrition Counseling, a division of Capital Women’s Care. Nutrition questions may be submitted to her blog at brandnewyounutrition.wordpress.com/contact.