THE HEALTHY
OCEANS TOO
COOKBOOK

Delicious, future-friendly recipes
from

When we want to make a change & start making better choices for us and our planet, Where better to start than with the food we eat every day? Choose sustainable seafood, understand what is on your plate, and enjoy cooking in the knowledge you are helping to build a Sustainable Future. Now That's #FeelGoodSeafood.

Because the choice you make here...

...makes waves here.

Because the choice you make here...

...makes waves here.

AND THE CHOICE IS SIMPLE

Just Look for the MSC BLUE FISH label WHEN YOU BUY YOUR SEAFOOD AND HELP protect our ocean and seafood for future generations.

Let's cook!

BROWSE RECIPES

Did you know?

up to 10% of the global population relies on fisheries for their livelihoods

MEET THE CHEFS

The Big Blue Cookbook recipes were devised by 10 incredible chefs from across the world.

Carrie Walder, MS, RD, is a registered dietitian, food blogger, recipe developer, food photographer, and the founder of Walder Wellness. Through her simple, whole food-forward recipes, Carrie demonstrates that healthy eating can be accessible, realistic, and delicious!

Known for her deliciously geeky words, Allison's articles and books are popular reads across the globe by those curious about where to find the most delicious (and nutritious) places to stick their forks. More at allisontannis.com. Follow Allison on social media @deliciouslygeeky.

Director of culinary operations, Singapore and South East Asia at Hyatt Hotels Corporation An Australian national with over 35 years of culinary experience, Lucas’ experience has seen him work in world-class kitchens around the world. An advocate for preserving the planet for future generations, when Lucas became Director of Culinary Operations at Grand Hyatt Singapore in 2010 he immediately initiated a review of the hotel’s food sources as part of Hyatt’s food philosophy “Thoughtfully Sourced, Carefully Served”. His hard work was recognised by Aquaculture Stewardship Council (ASC) and Marine Stewardship Council (MSC) when the hotel was awarded the Chain of Custody certification by both bodies in 2015.

Multi-award-winning Food NetworkCelebrity Chef, Culinary Director of The Siba Co.
Chef Siba is a culinary extraordinaire, food expert, author, entrepreneur! The first global South African celebrity chef best known for her cooking show, Siba's Table on The Food Network and Cooking Channel which airs in over 135 countries across the globe. She is the founder and culinary director of The Siba Co, a Food Solutions and Innovation Company. She is an anti-hunger activist and lends her voice to all matters relating to food security and sustainability.

Executive Chef from  Kerry Hotel Pudong, Shangai,  under Shangri-La Hotel & Resort Group Limited Chef Otto has accumulated over 27 years of culinary experience by working at prestigious establishments. Born and raised in Malaysia, he has a great knowledge of culinary culture and infuses flavours from his global background into his creations. His outstanding talent and dedication have won him numerous press and award recognitions.

Danielle is a Certified Nutritional Practitioner, Nutritional Chef, and the creator of the platform Thyme to Nourish, where she inspires others to take time to nourish themselves through food, movement, and other practical sustainable forms of self care. Danielle is passionate about making sure that the self care that we choose is sustainable for both us and the plant, this is reflected in her recipes and her advocacy for us all to get out and get to know nature more.

Chef Matt Dean Pettit’s passion for the food industry started at the young age of 13. For over 20 years, Matt has continued to explore the culinary world through opening restaurants, writing cookbooks, designing handmade tablewares, and with the launch of his award-winning sustainable seafood brand under Matty’s Seafood Co. Matt also makes regular guest expert appearances on TV to discuss his love of food, wine, and sports, and can now be found on his own Radio Show: The Dine & Dash Show on Sauga 960am Radio.

Michelle Garland is a Certified Holistic Nutritionist, a Registered Sign Language Interpreter and Wellness Enthusiast! She is the founder of Plentyfullme, where she works with brands doing content creation, recipe development, and product and food photography. Michelle also gives wellness talks in the community in both spoken English and American Sign Language. When she's not working with clients or facilitating workshops, you can find her playing in her kitchen, enjoying the outdoors, or spending quality time with her fiancé, family and friends.

Chef, restaurateur, and former contestant on Top Chef Spain.
Rebeca Hernández is a chef and owner of La Berenjena restaurant in Madrid, and a former Top Chef Spain contestant.

Chef, Culinary Director, Co-Founder of the Scout Canning seafood brand, and MSC Chef Ambassador.

Chef Charlotte Langley hails from Prince Edward Island, where she cultivated a ‘Maritime Chic’ style of cooking and a deep love for the oceans. Charlotte has over 15 years of practice as a chef and culinarian; in that time, she has forged a reputation for herself as a creative multi-tasker utterly dedicated to the art and craft of cooking. Charlotte takes her cues from the ingredients- fresh, local, seasonal and delicious. She handles them with respect and reverence, priding herself on her relationships with fishers, farmers, and artisans.

Michelle Vysohlid is a Certified Nutritional Practitioner. She believes in a back to basic approach when it comes to nutrition and health. This belief is used in her online practice to inspire and empower her clients by educating them on nutrition and healthy living individualized to them!

Shahzadi Devje, RD, is a registered dietitian who shows busy health seekers how to eat for health and nourish mindfully by using science-backed strategies that fit their culture and lifestyle. As a food and nutrition advisor and leader in national media, she frequently appears on TV, sharing health-optimizing actionables and lip-smacking easy and healthy recipes - with a cultured twist. Shahzadi’s commentary has been featured on Forbes, NPR, Huffington Post, NBC as well as other national and international media outlets.

Natalia is a home cook, food blogger, recipe developer and mom of two trying to feed her family nutritious and delicious meals. She shares healthy, sneaky and nutritionally dense recipes to get you excited about cooking at home!

Tamara Saslove, Dietitian & Chef and Elis Halenko, Dietitian, Food Stylist & Photographer and Co-Founders of The RD Collective, a community and business coaching platform for dietitians and nutrition professionals to learn & connect.

Director of culinary operations, Grand Hyatt Singapore.
An Australian national with over 35 years of culinary experience, Lucas’ experience has seen him work in world-class kitchens around the world. An advocate for preserving the planet for future generations, when Lucas became Director of Culinary Operations at Grand Hyatt Singapore in 2010 he immediately initiated a review of the hotel’s food sources as part of Hyatt’s food philosophy “Thoughtfully Sourced, Carefully Served”. His hard work was recognised by Aquaculture Stewardship Council (ASC) and Marine Stewardship Council (MSC) when the hotel was awarded the Chain of Custody certification by both bodies in 2015.

Executive Chef from  Kerry Hotel Shanghai , Pudong  under Shangri-La Hotel & Resort Group Limited
Chef Otto has accumulated over 27 years of culinary experience by working at prestigious establishments. Born and raised in Malaysia, he has a great knowledge of culinary culture and infuses flavours from his global background into his creations. His outstanding talent and dedication have won him numerous press and award recognitions.  

Chef, restaurateur, and former contestant on Top Chef Spain.
Rebeca Hernández is a chef and owner of La Berenjena restaurant in Madrid, and a former Top Chef Spain contestant. Rebeca defines her cuisine as intuitive, simple, original and very personal.

Natalia is a home cook, food blogger, recipe developer, and mom of two trying to feed her family nutritious and delicious meals. She shares healthy, sneaky, and nutritionally dense recipes to get you excited about cooking at home!

Chef Gregory Gourdet is a Portland, Oregon-based chef and Top Chef star (Runner up, Season 12 Boston). The native New Yorker and three-time James Beard Semifinalist served as Director of Culinary Operations and Executive Chef at Portland’s Departure Restaurant. In 2020 he launched his own restaurant, Kann, which taps into flavors from around the world while honoring his Haitian heritage.

EXPLORE THE SPECIES

TUNA

ONE of the world’s most popular seafoods and one of the most economically valuable.

Tuna can be found in the Pacific, Atlantic and Indian oceans, as well as the Mediterranean Sea.

Many stocks are healthy and being fished sustainably (around 25% of global tuna catch is currently MSC certified, so plenty to choose from). Other stocks are still overfished, so it’s vital you choose your tuna with care!

Tuna are some of the fastest swimmers in the ocean. Some yellowfin tuna have had burst speeds recorded of around 30mph.

TRY TUNA RECIPE

Scallops

Scallops are a great source of magnesium and potassium, which are both important for heart and brain health, just like many other fin-fish.

MSC certified Scallops are fished in the Southwest Northwest, and Northeast Atlantic, and the Northwest Pacific Ocean.

Scallops have been fished in and around Full Bay in Canada for over 100 years.

Scallops are Nova Scotia’s third most valuable seafood species after lobster and crab.

TRY SCALLOPS RECIPE

COD

Cod is a hugely popular fish and has been part of the European diet since the Stone Age. It is known for its dense white flesh that flakes easily and is mild in flavor.

Cod can be found all over the world in cold waters, but MSC certified cod are fished in the Northeast Atlantic and North Pacific Ocean.

Cod stocks have been heavily overfished, so it is vital to buy sustainably sourced cod, and support the efforts of MSC and sustainable fisheries to recover stocks.

Cod have an organ on their chin called a barbel which has tastebuds, helping them find food in murky water.

TRY COD RECIPE

HAKE

Hake are one of the healthiest fish because the tender meat is very low in fat, and also contains phosphorus and calcium for healthy bone growth.

Hake are fished in the Southeast, Southwest, and Northeast Pacific and the Southeast and Northeast Atlantic.

Hake become sexually mature relatively late which means overfished stocks will recover slowly. So it is important to buy only fully grown fish from sustainable fisheries.

Hake are nocturnal hunters. Their favourite prey are smaller schooling fish such as herrings, sprats, mackerels and sardines.

TRY HAKE RECIPE

HALIBUT

Halibut are part of a group of three species of large flatfish in the right-eye flounder family. They include the Pacific, Atlantic and Greenland halibut.

MSC certified halibut is fished in the Northeast and Northwest Pacific Ocean and Northeast Atlantic.

Atlantic halibut stocks are low in many areas, prompting efforts to stabilise levels. Some areas are recording a return to very high levels thanks to these measures.

The Atlantic halibut is one of the world’s largest flatfish, reaching up to 4.6 metres in length.

TRY HALIBUT RECIPE

LOBSTER

The lobster is a large crustacean from the same group as shrimp, prawns and crayfish.

MSC certified lobsters are fished in the Northwest and East Atlantic. Rock lobsters are fished in the Central and Southeast Pacific, Southeast Atlantic and West Indian Ocean.

Lobsters play an important role in the marine ecosystem but European and some North American stocks are at serious risk of overfishing. This is why it is vital to buy only lobsters from sustainable fisheries.

Lobsters are typically blue, green, grey or brown in the wild. Their more recognisable red colouring is caused by astaxanthin, a pigment which is released when lobster is cooked.

TRY LOBSTER RECIPE

PRAWN

Shrimp and prawn are central to various cuisines from different cultures. They owe their great popularity not only to their taste but also to their versatility.

Wild prawns are fished all over the world, in the Atlantic, Pacific, Arctic and Indian Oceans.

The risk of overfishing with shrimp is relatively low, but growing demand is causing pressure on some stocks.

A prawn’s size can vary considerably depending on the species, from just an inch or so, up to 30cm.

TRY PRAWN RECIPE

TRY SHRIMP RECIPE

SALMON

Salmon is highly valued due to its nutritional value, providing essential omega-3 fatty acids, high-quality protein, and a variety of vitamins and minerals.

There are seven known species of Pacific salmon found in North American and Asian waters, and one species of Atlantic salmon, which is mainly farmed.

Wild Alaskan salmon are harvested by nets (drift and set gillnets, purse seine), trolling and fishwheels. Trolling is fishing by drawing a baited line or lure behind a boat. A fishwheel operates much like a water-powered mill wheel: fish travelling upstream are caught in baskets on the wheel, then transferred into a holding tank.

The term ‘salmon’ derives from the Latin word ‘salmo,’ which is said to have originated from ‘salire’, which means ‘to leap’. This seems fitting considering salmon can jump up to two metres to cross obstacles in rivers.

TRY BAKED HARISSA SALMON

TRY CHILI LIME SALMON

TRY TRADITIONAL FATTOUSH SALAD

Haddock

Haddock is a member of the cod family. It has a mild flavour, firm flesh and moist texture, and is the best white fish for smoking thanks to its sweetness.

Haddock are fished in the Northeast and Northwest Atlantic.

When female haddock reproduce they can give birth to 1 million tiny eggs. Not all of these grow up to become adult haddock though.

Haddock have a dark blotch on their side, sometimes referred to as a “Devil’s thumbprint”.

TRY HADDOCK RECIPE

SOLE

Sole are a type of flatfish with delicate flesh and a mild, slightly sweet flavor.

MSC certified sole is fished in the Northeast Atlantic and Northeast Pacific.

Sole includes a number of different species, including fish like rock sole, dover sole, yellowfin sole, petrale sole, and more.

Sole is a good source of zinc, which helps the body's immune system fight off infections.

TRY SOLE RECIPE

POLLOCK

Alaska pollock (sometimes called walleye pollock) is a small, flaky whitefish with a mild flavor similar to cod or haddock.

MSC Certified fisheries are found in the Northwest and Northeast Pacific Ocean.

The Wild Alaska Pollock Fishery was certified in 2005, making it the longest continuously certified fishery in the program.

Alaska pollock boasts 27g of protein in just 127 calories, plus more than 500mg of omega-3s per 4 oz serving.

TRY POLLOCK RECIPE

CLAMS

There are dozens of clam varieties and, as evidenced by ancient shell remains found on coasts around the world, they've been eaten for centuries.

MSC certified clams Are Fished in the Northeast and Northwest Atlantic Ocean, the Western Central Pacific Ocean, and the Mediterranean and Black Seas.

In 2009, the Vietnam Ben Tre Clam Hand Gathered Fishery was the first fishery in Southeast Asia to achieve MSC certification.

Atlantic surfclams are the largest bivalves the western North Atlantic, growing up to 8.9 inches!

TRY CLAM CHOWDER RECIPE

STORIES FROM THE SEA

Visit our Ocean Lives page TO MEET folks involved in the fishing industry around the world who are working to make a positive impact on the ocean.

"The harbour was the world to us and all we ever wanted to do was emulate our fathers and friends and go to sea and catch fish."

Andrew Pascoe, Owner of fishing boat Ajax, Penzance, UK

SHARE THE COOKBOOK

Tell your friends how to cook delicious seafood and protect the oceans at the same time by sharing the Healthy Oceans Too Cookbook below.

GET THE LATEST FROM MSC

Image Credits

Species illustrations: Scandinavian Fishing Year Book

People from the sea: MSC / Nigel Millard

Photo of Chef Lucas: Grand Hyatt Singapore

Photo of Allison Courtesy of Allison Tannis

Photo of Carrie courtesy of Carrie Walder

Photo of Danielle courtesy of Danielle Dueck

Photo of Matt courtesy of Matt Dean Pettit

Photo of Tamara & Elis courtesy of The RD Collective

Fish video: iStock

Photo of Chef Otto: Executive chef Otto Goh from Kerry Hotel Shanghai

Photo of Michelle G courtesy of Michelle Garland

Photo of Chef Charlotte: Rick O’Brien

Photo of Chef Siba: The Siba Co

Photo of Michelle V courtesy of Michelle Vysohlid

Photo of Chef Rebeca: Donna Salama

Photo of Natalia courtesy of Natalia Maurer

Photo of Shahzadi courtesy of Shazadi Devje

Porthole: Getty Images

Because the choice you make here...

...makes waves here.

Because the choice you make here...

...makes waves here.

AND THE CHOICE IS SIMPLE

Just Look for the MSC BLUE FISH label WHEN YOU BUY YOUR SEAFOOD AND HELP protect our ocean and seafood for future generations.

Let's cook!

BROWSE RECIPES

Did you know?

up to 10% of the global population relies on fisheries for their livelihoods

MEET THE CHEFS

The Big Blue Cookbook recipes were devised by 10 incredible chefs from across the world.

EXPLORE THE SPECIES

TUNA

ONE of the world’s most popular seafoods and one of the most economically valuable.

Scallops

Scallops are a great source of magnesium and potassium, which are both important for heart and brain health, just like many other fin-fish.

COD

Cod is a hugely popular fish and has been part of the European diet since the Stone Age. It is known for its dense white flesh that flakes easily and is mild in flavor.

HAKE

Hake are one of the healthiest fish because the tender meat is very low in fat, and also contains phosphorus and calcium for healthy bone growth.

HALIBUT

Halibut are part of a group of three species of large flatfish in the right-eye flounder family. They include the Pacific, Atlantic and Greenland halibut.

LOBSTER

The lobster is a large crustacean from the same group as shrimp, prawns and crayfish.

PRAWN

Shrimp and prawn are central to various cuisines from different cultures. They owe their great popularity not only to their taste but also to their versatility.

SALMON

Salmon is highly valued due to its nutritional value, providing essential omega-3 fatty acids, high-quality protein, and a variety of vitamins and minerals.

Haddock

Haddock is a member of the cod family. It has a mild flavour, firm flesh and moist texture, and is the best white fish for smoking thanks to its sweetness.

SOLE

Sole are a type of flatfish with delicate flesh and a mild, slightly sweet flavor.

POLLOCK

Alaska pollock (sometimes called walleye pollock) is a small, flaky whitefish with a mild flavor similar to cod or haddock.

CLAMS

STORIES FROM THE SEA

Visit our Ocean Lives page TO MEET folks involved in the fishing industry around the world who are working to make a positive impact on the ocean.

"The harbour was the world to us and all we ever wanted to do was emulate our fathers and friends and go to sea and catch fish."

Andrew Pascoe, Owner of fishing boat Ajax, Penzance, UK

SHARE THE COOKBOOK

GET THE LATEST FROM MSC

Halibut are part of a group of three species of large flatfish in the right-eye flounder family. They include the Pacific, Atlantic and Greenland halibut.