Beyond the Big 5: Rethinking what we eat from the Sea

By Designed for Wellness

When we think of seafood, most of us default to the familiar: tuna, salmon, swordfish, flounder, shrimp. These are the poster children of ocean fare, the NY strip and chicken breast of the sea, if you will. They're everywhere, restaurant menus, grocery store displays, fast casual poke bowls.

But what about everything else the ocean has to offer?

For every “prized fish” caught in industrial nets, dozens of smaller species are hauled in too, anchovies, sardines, mackerel, herring, nutrient rich fish that are often bruised, discarded, or ground into feed. This selective appetite mirrors how we eat on land, preferring the most “desirable” cuts and wasting the rest.

In The Third Plate, chef, food advocate, and owner of Blue Hill at Stone Farms, Dan Barber, challenges us to zoom out. He paints a vivid picture of how our preferences shape not only what ends up on our plates but the very systems that produce our food , systems that are often extractive, imbalanced, and blind to the whole.

So what if we shifted our taste? What if we found joy, nourishment and beauty in what’s been overlooked? Small, oily fish like anchovies and sardines are among the most sustainable seafood choices available. They’re rich in omega 3s, packed with protein, and foundational to ocean ecosystems.

Choosing to eat the “whole catch,” not just the favorites, is one way we move toward a more regenerative relationship with the sea. It’s a mindset shift from just the highlights to whole ecosystems.

How can we do this? Let's make small fish, we will use Anchovies, the highlight of our plate. Check out the recipe below; simple, flavorful and nourishing.

🐟 Why Anchovies?

Anchovies are one of the most nutrient dense, sustainable choices from the sea. Rich in omega 3s, protein, calcium, and B vitamins, they’re not just good for your heart, they’re good for the planet. And when prepared simply, they’re incredibly flavorful.

Before you get the ick, or say you absolutely cannot eat them, give this recipe a try.

🍽️ Anchovy Toast with Garlic & Olive Oil

Perfect as: A quick tapa.

You’ll need:

• 1 tin of anchovies in olive oil (or fresh, cleaned anchovy fillets)

• 2 cloves garlic, thinly sliced

• Extra virgin olive oil

• Sourdough or country rustic bread

• Optional: parsley, lemon zest

Instructions:

1. Heat olive oil in a small pan over medium to low heat.

2. Add garlic slices and sauté until fragrant, not browned.

3. Add anchovies and stir lightly until they "melt" into the oil.

4. Toast your bread until it has a nice crunch.

5. Spoon the anchovy garlic oil over the toast.

6. Finish with lemon zest and a sprinkle of parsley.

Bon Appetit!

Be well,

Catherine

Source: The Third Plate: Field Notes on the Future of Food by Dan Barber