As friends of this blog know, the Dish on Fish team loves the holidays! But let’s get real about another aspect of the season: Stress! During a “normal” year the holiday season can be an extremely hectic time. This year the anxiety may be amplified—and on top of that, so may the “wintertime blues.” The good news is that a healthy diet may help lift your winter spirits! Lean protein, vitamins and antioxidants—the same nutrients found in seafood—have been shown to keep the blues at bay. Embracing the mind-food connection and choosing nourishing foods may help improve energy, sleep and mood overall. Studies show that the omega-3s and vitamin D in seafood may help contribute to brain health.
According to the American Psychiatric Association, about 5% of the U.S. population is affected by seasonal affective disorder (SAD), which includes changes in disposition ranging from mild seasonal depression to full-blown seasonal depression. Symptoms include anxiety, depression and fatigue, as well as changes in sleep, appetite and weight. SAD often begins in early fall as the days get shorter and can last for four or five months.
But studies from Iceland and Japan—countries with short winter days and high fish consumption—show there may be a correlation between a high-seafood diet and a reduced risk of SAD.
No question, fish has the nutritional building blocks you need to keep you strong in both body and mind. So, if you’re affected by anxiety or depression this season or just feel less energetic than usual, try eating seafood at least 2 to 3 times each week! We’ve gathered a few of our favorite mood-lightening recipes—in addition to being good for you, they’re super-easy to prepare. Stay well!
We don’t want to brag, but our cheesy tuna melt is the best! In just 15 minutes, you have the perfect after-school, after-work or anytime light meal. What’s more, it has 20 grams of protein to help restore your energy.
This recipe features an uplifting superfood, salmon, which is bursting with omega-3s and vitamin D. It’s quick-cooking and tasty, too. The tangy-sweet pecan crust really ups the “wow” factor!
Trout with Garlic Lemon Butter Herb Sauce
Delicate trout benefits from a quick skillet sauté and restrained seasonings. This gluten-free, high-protein dish is sure to satisfy the pickiest palates.
Another of our favorite crusted fish recipes, this lemony cod is packed with plenty of protein and B vitamins to power you through the winter weather. It also delivers a double dose of omega-3s with the addition of chopped walnuts.
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