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Build an Immune Nutrient-Dense Fish Dish

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Build an Immune Nutrient-Dense Fish Dish

Fish can be a great starting-point for a quick, healthy meal. High in protein and rich in omega-3 fatty acids, fish is a nutrient-dense choice.  

Omega-3's help reduce inflammation which could increase your body’s ability to fight infections. The best seafood sources of Omega-3's include salmon, mackerel, and herring.  

In addition to omega-3's, seafood in general is packed with nutrients that support immune health such as vitamin D, and zinc. 

Cooking with fish can sometimes be intimidating, so it is helpful to have easy recipes on hand. 

We have curated some delicious fish recipes that feature immune health nutrients to keep you going strong. You can find all of these recipes and more on the Nutrition page. Simply tap “See all recommended recipes” then enter the recipe name in the search bar. 

 

Salmon and Roasted Vegetables 

Roast sweet potatoes, broccoli, cauliflower and red bell pepper in olive oil and pair with a pan seared salmon filet. Salmon is an excellent source of Omega 3’s and a 3.5oz filet packs over 70% of your recommended daily intake of Vitamin D. 

 

Grilled Mackerel with Tomato Salad 

Grill a Mackerel filet tossed in a mixture of olive oil, lemon juice, coriander, sea salt and black pepper and pair with tomato wedges coated in same dressing for a fresh tomato salad. Mackerel is one of the best sources of Vitamin D with one serving containing 100% of your daily recommended intake.  

 

Herring Sandwiches 

Grab your favorite bread or rolls and stuff with coarse-grain mustard, jarred herring, sliced cucumbers, tomato and onion for a quick but delicious sandwich. Herring is packed full of antioxidants like Vitamin E and Selenium that are vital to our immune health and one fillet provides almost 80% of your daily recommended intake for Vitamin D.  

 

Resources: 

Guillin OM, Vindry C, Ohlmann T, Chavatte L. Selenium, selenoproteins and viral infection. Nutrients.  2019 Sep;11(9):2101. 

Wessels I, Maywald M, Rink L. Zinc as a gatekeeper of immune function. Nutrients.  2017 Dec;9(12):1286. 

Molendijk I, van der Marel S, Maljaars PW. Towards a Food Pharmacy: Immunologic Modulation through Diet. Nutrients. 2019 Jun;11(6):1239.

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