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It’s time to get reel about sustainability, transforming a classic fish sandwich into an ocean-friendly, flavor-packed feast.
Living in Maine — and having explored the seafood bounty throughout New England — I’m always a little puzzled when I see the same old fish sandwich on restaurant menus: fried haddock tucked with lettuce, tomato, and tartar sauce. That classic combo has its place, but I’ve often wondered, why not shake things up with sandwiches that showcase the best of our fresh, sustainably caught local fish? As I set out to reimagine the fish sandwich, I realized there’s something even more important to explore: What does it really mean to eat sustainably, and how can the choices we make at the seafood counter or in the kitchen help protect our oceans and support our communities?
“Sustainable” fish refers to seafood caught or farmed in ways that support the long-term health and stability of the species, the ecosystem, and the communities who depend on them. This means choosing fish that are abundant, well-managed, and harvested with minimal environmental impact. It also means supporting fishing practices that avoid overfishing, protect habitats like coral reefs and seagrass beds, and reduce bycatch.
Here are some ideas and tips for making informed choices when purchasing seafood:
- Look for Certifications: Labels like the Marine Stewardship Council (MSC) blue checkmark, Aquaculture Stewardship Council (ASC), and Best Aquaculture Practices (BAP) indicate that the fish has been sourced from a fishery or farm with sustainable practices.
- Use Seafood Guides: The Monterey Bay Aquarium’s Seafood Watch provides up-to-date recommendations on the best choices, good alternatives, and fish to avoid, based on current science and specific regions.
- Get to Know Your Fishmonger: At your local fish market or grocery store, ask where the fish is from, how it was caught or farmed, and whether it’s certified sustainable. Fishmongers and staff are often happy to share information or point you to the best choices.
- Choose Local and Seasonal: Opt for fish caught in nearby waters, especially in regions with strong fisheries management. Seasonal choices also help avoid species that are spawning or at risk.
- Try Lesser-Known Species: Popular fish like tuna, salmon, and shrimp are often under heavy fishing pressure. Exploring underutilized, abundant species — sometimes called “trash fish” — can reduce pressure on overfished stocks and introduce you to new flavors.
- Wild vs. Farmed: Both wild-caught and farmed fish can be sustainable — or not — depending on the methods used. Well-managed wild fisheries use science-based quotas, selective gear, and seasonal closures to prevent overfishing. Responsible aquaculture, or fish farming, uses practices that minimize pollution, disease, and the escape of farmed fish into wild populations. Look for farmed fish with ASC or BAP certification, and avoid those associated with habitat destruction, like shrimp from poorly managed tropical farms.
- What to Avoid: Keep in mind that some seafood is simply best avoided due to unsustainable practices, overfishing, or high levels of contaminants. For example, imported farmed shrimp, certain types of tuna, and orange roughy are often associated with environmental harm. Shark, bluefin tuna, and Chilean sea bass are also species at risk. Always check trusted guides or certifications before buying.
Choosing sustainable fish isn’t just about doing what’s right for the planet — it’s a personal commitment to keeping our oceans healthy and vibrant. I love learning about where my seafood comes from, chatting with fishmongers, and making sure I pick options that support responsible fisheries. It feels good knowing that the fish sandwich I’m enjoying, or any seafood dish I share with friends and family, helps protect marine life for future generations.
Check out our Bluedot Living Sustainable Seafood Guide for even more tips.
Building a Better Fish Sandwich
To craft the best fish sandwich, start by choosing fresh, seasonal fish or shellfish. Think of vegetables that pair well with fish like spicy or earthy greens such as turnip greens, kale, arugula, spinach, or mescaline. Also look for vegetables that add crunch as well as flavor such as sliced fennel, raw zucchini, crisp cucumbers, vibrant carrots, or even raw-shredded beets. Experiment with whatever greens and veggies are local and at their peak. Look for the freshest bread possible. Toasty hearty bread such as sliced sourdough, whole grain, or toasted yeasted rolls give extra texture, and jazz up the sauce with in-season herbs like dill or chives. Don’t be afraid to riff with different toppings, spreads, or bread types based on what’s available at your market.
RECIPE: Skipjack Tuna Meatballs Sub With Lemon and Dill Rémoulade and Arugula
- Yield: Serves 4
Description
Skipjack tuna stands out as a sustainable seafood choice thanks to its plentiful stocks and rapid reproduction, making it less vulnerable to overfishing. It’s often caught with methods like pole-and-line that help minimize unwanted catch and support ocean health. When you select skipjack from responsibly managed, certified fisheries, you’re making a choice that benefits both marine ecosystems and conscious eating. Read more about tuna here. In this sub, you’ll enjoy the brightness of fresh tuna, garlic, aromatic herbs, and lemon — all layered for a delicious, eco-friendly sandwich.
Ingredients
The rémoulade
- 1/2 cup mayonnaise
- 1/3 cup chopped fresh dill
- 2 Tbsps finely chopped shallot
- 1 Tbsp Dijon mustard
- 1 tsp fresh lemon juice
- Fine sea salt
- Freshly ground black pepper
The meatballs
- 24 oz skipjack tuna or any sustainably caught tuna steak, skin removed
- 1/4 tsp fine sea salt
- 1/4 tsp freshly ground black pepper
- 4 Tbsps olive oil, divided
- 1 cup panko breadcrumbs
- 1/4 cup chopped fresh flat-leaf parsley
- 1 Tbsp chopped drained capers in brine
- 1 Tbsp fresh lemon zest
- 2 tsps finely chopped garlic
- 2 large eggs, lightly beaten
The sandwich
- 4 8-inch sub rolls, split
- 2 cups baby arugula
- Fresh lemon slices, for serving
Instructions
- For the rémoulade, stir together the mayonnaise, dill, shallot, mustard, and lemon juice in a medium bowl until combined. Season to taste with salt and pepper. Refrigerate until ready to use.
- Use a sharp knife to cut out any bloodline on the tuna (the very dark red pigmented part of the tuna) and discard. Slice the tuna into 2-inch cubes. Season the tuna all over with salt and pepper.
- In a large cast-iron or nonstick skillet, warm 1 tablespoon of olive oil over medium-high heat. Add the tuna and cook, flipping a few times until seared but still slightly raw in the middle, 2 to 3 minutes. Transfer to a cutting board and allow to cool to room temperature, about 10 minutes. Wipe out the skillet.
- Coarsely chop the tuna and place in a medium bowl. Add the breadcrumbs, parsley, capers, lemon zest, and garlic. Pour in the eggs and mix with clean hands until well combined.
- Have a bowl of water ready. Dampen hands in the water and form the mixture into 16 meatballs. Place the meatballs on a plate or pan, and transfer to the refrigerator to rest and set, about 30 minutes to 1 hour.
- Using the same skillet, heat the remaining 3 tablespoons of olive oil over medium heat. Add the meatballs and cook, gently flipping a few times until golden brown all over and cooked through, about 8 minutes. Transfer to a plate for assembly.
- Spread the rémoulade inside the sub rolls and add 1/2 cup arugula to each one. Top with 4 meatballs each, and serve with a squeeze of lemon, if desired.
RECIPE: Tempura Arctic Char on Toasted Grain Bread With Cucumber and Carrot Salad and Wasabi Mayo
- Yield: Serves 4
Description
This sandwich is light, crisp, and full of vibrant flavors. The delicate, flaky Arctic char gets a golden, airy crunch from the tempura coating, while the tangy cucumber and carrot salad adds a refreshing crunch and color. A zesty wasabi mayonnaise brings a subtle kick, tying everything together on hearty toasted grain bread. Arctic char is not only delicious but also considered a sustainable seafood choice, thanks to responsible farming and wild-caught practices that help preserve healthy fish populations and protect aquatic ecosystems.
Ingredients
- 1 Tbsp rice vinegar
- 1 Tbsp mirin
- 1 Tbsp toasted sesame oil
- 1 Tbsp toasted sesame seeds
- 1 Tbsp low-sodium soy sauce
- 2 cups thinly sliced seedless cucumber
- 1 cup grated carrots
- 1/2 cup mayonnaise
- 1 tsp wasabi paste
- 3-4 cups olive oil, for frying
- 4 4- to 6-oz pieces skinless Arctic char
- 1/2 tsp fine sea salt
- 1/2 tsp freshly ground black pepper
- 1/2 cup cornstarch
- 1/2 cup all-purpose flour
- 1 1/4 cups cold water
- 8 slices whole grain bread, lightly toasted
Instructions
- In a medium bowl, whisk together the vinegar, mirin, sesame oil, sesame seeds, and soy sauce until combined. Add the cucumbers and carrots, and toss in the dressing until well combined. Set aside.
- In a small bowl, whisk together the mayonnaise and wasabi until well combined. Refrigerate until ready to use.
- Have a paper towel–lined plate or tray ready. Heat 3/4 inch of oil in a medium saucepan over medium heat until the oil reaches 365°F. Season the fish all over with salt and pepper.
- In a medium bowl, whisk together the cornstarch and flour until combined. Whisk in the water until a smooth batter forms.
- Add a piece of fish to the batter, then carefully lower the fish into the oil. Cook the fish in batches until it is golden brown, crisp, and cooked through, about 4 to 6 minutes per batch. Transfer to the paper towel–lined plate to drain. Discard any remaining batter you can’t use right away.
- Spread some of the wasabi mayonnaise on each slice of bread. Top 4 of the slices with a piece of fish and top each piece of fish with some of the salad. Top each with a remaining slice of bread and serve immediately.
Notes
To use up any remaining batter right away, dip vegetables such as sliced onions, broccoli florets, mushrooms, and asparagus in the batter and fry them as you would the fish. Serve them alongside the sandwiches.
