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Eat Fish And Save The Ocean One Recipe At A Time

It’s hard to beat fish as a protein source. It’s full of flavor and chock full of health benefits, too. But you should be aware that choosing which fish to buy from the market or grocery can have a profound impact on the environment and therefore, in the long term, on everyone’s quality of life. This is because there’s a tendency to over fish popular varieties like haddock or eel, seriously depleting the oceans, and destroying the health of our ecosystems.



Choosing the right fish is a big challenge with over 70% of the world’s fish stocks being over exploited. Locally, there is no surefire way of knowing whether what you’re buying is sustainably caught or not. Until a system is in place to easily identify sustainable seafood, here are a few tips to guide you through these troubled waters:


  1. Buy local.?
  2. Vary it up. Even if you have your favorites, don’t stick to the same choices. Try eating and cooking a greater range of fish and seafood.?
  3. Trace back to source. Always ask your fishmonger where and how their fish is caught. If they can’t tell you, don’t buy the fish.?
  4. Buy some of the bycatch fish—these are the small fish that are often just discarded.?
  5. Give shrimps a rest and instead try mussels, clams, oysters, crab, or squid.?
  6. Patronize restaurants that buy their seafood from sustainable sources.?


Here, we share recipes using fish varieties that were sourced in the most environmentally-friendly way possible. Remember, you make an enormous difference just by being careful about what you eat and what you buy.



Thai Grilled Squid Salad with Cucumber Relish?

Recipe by Heiko Reichel, Hyatt City of Dreams Manila


Serves 4

  • 4 whole squid, cleaned?
  • 2 cucumbers, peeled and sliced
  • 1/2 cup tomatoes, de-seeded and diced?
  • 2 tablespoons chopped coriander?
  • 2 tablespoons finely julienned kaffir lime leaves?
  • 3 1/2 tablespoons mint leaves
  • 1/3 cup spring onion?
  • 1/2 cup finely sliced shallots
  • 1/3 cup fish sauce?
  • 1/4 cup calamansi juice or freshly squeezed lime?
  • 3 1/2 tablespoons chili garlic (finely chopped chili and garlic)?
  • 3 tablespoons garlic cilantro (finely chopped garlic and coriander including the root)
  • sugar, to taste?
  • salt, to taste?
  • lolorosso lettuce

1. Cut the squid in half, make a crisscross marking, and put on the grill, around 3 minutes each side. Do not overcook.

2. After grilling, cut the squid into diamond-shaped or bite-sized pieces. Set aside.?

3. In a mixing bowl, combine cucumbers, tomatoes, coriander, kaffir, mint leaves, spring onion, and shallots. Mix in fish sauce, calamansi or lime juice, chili garlic, garlic cilantro, sugar, and salt. Toss gently.

4. Arrange the lettuce on a platter and top with the salad and the squid. Garnish with coriander leaves on top.



Fish and Chips with Saffron Tartar Sauce

Recipe by Heiko Reichel, Hyatt City of Dreams Manila

Serves 6

  • 2 1/2 cups beer?
  • 2 cups flour?
  • 3/4 tablespoon dry yeast?
  • 1 1/4 tablespoons malt vinegar
  • 1 teaspoon sugar
  • 3/4 tablespoon salt?
  • 1/2 kilo mahi-mahi fillet, sliced
  • extra flour, for dusting
  • cooking oil, for deep frying

1. Combine beer, flour, yeast, vinegar, sugar, and salt. Mix to make a smooth batter. Let rest for 1 hour in a warm place.

2. Dust the fish pieces with flour then dip in the batter. Deep fry fish until golden brown. Transfer to a plate lined with paper towels to drain excess oil.

3. Serve fried fish fillets with saffron tartar sauce (recipe below) and French fries or oven roasted potato wedges.



  • 2 teaspoons anchovies?
  • 2 1/2 tablespoons capers?
  • 4 tablespoons pearl onions?
  • 3 1/2 tablespoons cornichons (French pickles)?
  • 1 boiled egg?
  • 2 1/2 cups mayonnaise?
  • 2 teaspoons chopped parsley
  • 2 teaspoons chopped tarragon
  • 3 1/2 tablespoons yoghurt
  • 1/2 teaspoon saffron?
  • salt and cayenne pepper, to taste?
  • Worcestershire sauce, to taste

1. Purée anchovies.?

2. Chop capers, pearl onions, cornichons, and boiled egg.?

3. Mix mayonnaise then add all the other remaining ingredients.?

4. Season with salt and cayenne pepper. Add a few drops of Worcestershire sauce.



Roasted Fresh Mackerel with Dill and Potato Salad

By Aby Nachura?


Serves 4

  • 2 garlic cloves, peeled?
  • 2 teaspoons paprika?
  • 1 1/2 teaspoons sea salt, divided?
  • 1 tablespoon olive oil?
  • 8 mackerel fillets, with skin
  • 1 teaspoon chopped dill

1. Preheat oven to 400°F for 10 to 15 minutes.?

2. In a food processor, combine garlic, paprika, and 1 teaspoon salt. Pulse to a smooth paste. Add 1 tablespoon olive oil and mix well.

3. Rub the flesh side of the mackerel fillets with the garlic paste. Set aside in the refrigerator for about 1 hour.?

4. Line a baking sheet with parchment paper and brush lightly with olive oil. Lay the mackerel fillets skin side up on the paper and season the skin with chopped dill and remaining sea salt. Roast for 8 to 10 minutes until the skin is crisp and the fish is cooked through. Remove from the oven and leave to rest.

5. Serve over the chilled potato salad (recipe below). Drizzle with remaining potato salad vinaigrette and garnish with freshly chopped dill.



  • 1/2 kilo baby potatoes?
  • 1 tablespoon olive oil?
  • 1 bunch green onions, trimmed and thinly sliced
  • salt, to taste

1. Boil potatoes in a large pan for about 15 minutes or until tender. Drain the water then add olive oil. Crush potatoes lightly with the back of a fork.

2. Add green onions and stir well to combine. Season with salt to taste. Add 2 tablespoons of the prepared vinaigrette (recipe below). Chill in the refrigerator for 2 to 3 hours.



  • 1 tablespoon white wine vinegar
  • 1 teaspoon Dijon mustard
  • 1/4 cup extra virgin olive oil
  • pinch of saffron, optional
  • sea salt and freshly ground black pepper, to taste

Put all the ingredients into a small bowl and whisk together with a fork. Season with salt and pepper to taste. Set aside.



A longer version of this article first appeared in FOOD Magazine, Issue 1, 2016
Recipes by Heiko Reichel, Hyatt City of Dreams Manila and Aby Nachura
Photography by Paulo Valenzuela
Styling by Tina Concepcion Diaz