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 To 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 Healthy Oceans Too Cookbook recipes were devised by 14 incredible chefs from across the world.

Chef, author and co-founder of the seafood brand Fish Tales.
One of the world’s most passionate sustainable fishing advocates, Bart is a chef, author and the co-founder of the seafood brand Fish Tales.

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!

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.

At the age of six, 4th generation Chef Dustin discovered his life's calling in the kitchen of his family’s legendary restaurant J. Trani's near the waterfront of San Pedro. Since then, he’s studied cuisines around the world and is currently Executive Chef at J. Trani's San Pedro. He is opening a new restaurant in summer 2021 just steps from LA’s Commercial fish market where he aims to share his love of seafood and hometown of San Pedro, CA.

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.

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.

Mia Syn is a registered dietitian nutritionist and national on-air nutrition expert. As one of the most recognized and trusted young dietitians in the media, she has helped millions of viewers, readers and clients learn and implement healthier, sustainable eating habits. Find her sharing evidence-based nutrition tips, recipes, and meal ideas on TV affiliates across the country each week and at www.nutritionbymia.com and @nutritionbymia on Instagram.

Woldy Reyes is a Chef and Founder of Woldy Kusina, based in New York. As a first-generation Filipino American, Reyes effortlessly infuses contemporary dishes with vibrant flavors and colors that are inspired by his roots.

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.

Chef Einat Admony, also known as the ultimate balaboosta, (meaning "perfect housewife" in Yiddish) is the chef and owner of Balaboosta, the fine-dining Middle Eastern restaurant, and the beloved fast casual falafel chain, Taim. Admony has authored two cookbooks with Artisan Books: Balaboosta (2013) and Shuk (2019).

Carlie Saint-Laurent Beaucejour is a registered dietitian nutritionist who helps people reach their health goals and prevent and treat health conditions in realistic, personal, and non-restrictive ways. Her goal is to optimize health through nutrition.

When he’s not designing, Creative Director and Fashion Designer Peter Som can be found in the kitchen, creating recipes that have been published in Food and Wine, Bon Appetit, Vogue, and more.

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.

When he’s not designing, Creative Director and Fashion Designer Peter Som can be found in the kitchen, creating recipes that have been published in Food and Wine, Bon Appetit, Vogue, and more.

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 MAS HUNI RECIPE

TRY ALBACORE & TOMATO CARPACCIO RECIPE

TRY SEARED AHI POWER BOWL RECIPE

SCALLOPS

The US Sea Scallop Fishery is the largest wild scallop fishery in the world.

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

The U.S. sea scallop fishery is extremely important to the U.S. economy, according to the National Oceanic and Atmospheric Administration.

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

TRY SCALLOPS RECIPE

COD

Cod is a hugely popular fish and has been part of the European diet since the Stone Age. There are three known cod species: Atlantic, Pacific and Greenland.

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 - memberS of the cod family - 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 favorite 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 stabilize 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 recognizable red coloring is caused by astaxanthin, a pigment that is released when lobster is cooked.

TRY LOBSTER RECIPE

SHRIMP

Shrimp and prawns 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 SEARED SHRIMP RECIPE

TRY GINATAANG HIPON RECIPE

SALMON

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.

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.

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 meters to cross obstacles in rivers.

TRY BAKED HARISSA SALMON RECIPE

TRY SALMON CHOWDER 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 Sea.

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

SQUID

Squid are fished on the U.S. continental shelf from the Gulf of Maine to Cape Hatteras, North Carolina.

In 2018, the U.S. Northeastern Longfin Inshore Squid fishery in the Northwest Atlantic became the first squid fishery in the world to achieve MSC certification as a sustainable and well-managed fishery. The U.S. Northeast Northern Shortfin Squid fishery in the Northwest Atlantic brought the second squid species into the program in 2019.

Longfin inshore squid and Northern shortfin squid have lifespans of less than one year, and they spawn year-round.

They migrate long-distances between inshore and offshore waters. They generally remain inshore during spring and offshore during late fall. As with most squid species, environmental factors such as temperature play a significant role in the timing of migrations, distribution, growth, and spawning.

TRY STIR-FRIED SQUID 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 (squid courtesy of NOAA)

People from the sea: MSC / Nigel Millard

Photo of Chef Lucas: Grand Hyatt Singapore

Photo of Carlie courtesy of Carlie Saint-Laurent Beaucejour

Photo of Carrie courtesy of Carrie Walder

Photo of Dustin courtesy of Dustin J Trani

Photo of Mia courtesy of Mia Syn

Photo of Chris courtesy of Chris Cho

Fish video: iStock

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

Photo of Chef Bart: David Loftus

Photo of Chef Charlotte: Rick O’Brien

Photo of Einat courtesy of Einat Admony

Photo of Gregory courtesy of Gregory Gourdet

Photo of Chef Rebeca: Donna Salama

Photo of Peter courtesy of Peter Som

Photo of Woldy courtesy of Woldy Reyes

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 To 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 Healthy Oceans Too Cookbook recipes were devised by 14 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

The US Sea Scallop Fishery is the largest wild scallop fishery in the world.

COD

Cod is a hugely popular fish and has been part of the European diet since the Stone Age. There are three known cod species: Atlantic, Pacific and Greenland.

HAKE

Hake - memberS of the cod family - 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.

SHRIMP

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

SALMON

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.

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.

SQUID

Squid are fished on the U.S. continental shelf from the Gulf of Maine to Cape Hatteras, North Carolina.

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.