Stop Those Sniffles with These Immune-Boosting Seafood Recipes | Dish on Fish
#SeafoodSunday/ Cod/ Lobster/ Salmon/ Tuna

Stop Those Sniffles with These Immune-Boosting Seafood Recipes

We hope you’re staying warm, Seafoodies!

A chill in the air, the crackle of leaves underfoot, more time indoors. Yep, it’s the start of cold and flu season! This time of year is when we usually get our flu shots and stock up on vitamin C, and health experts advise we should take added precautions this year to prevent the spread of COVID-19. Face masks, frequent hand washing and sanitizer already have become a part of our daily routines, so what more can we do? Experts agree that a healthy diet can promote your immune system, and we’ve put together some of the best seafood recipes to help!

The immune system is complex and always on-call 24/7. Composed of various cells, chemicals and organs, the immune system identifies foreign invaders and acts on threats as they arise. While a healthy immune system works like a well-oiled machine, multiple stressors to the system can eventually take their toll. The good news is that there are some steps you can take to help keep your immune system in fighting shape! Good hydration, regular exercise, adequate sleep, stress management and hand-washing all help keep your immune system strong. And perhaps most importantly, a diet rich in vitamins, minerals and antioxidants will help support a healthy immune system. Lucky for us, that’s where seafood comes in!

With its impressive nutrient profile, seafood is the ultimate wintertime food. Whether you enjoy it in a spicy curry, satisfying stew or sheet-pan meal, seafood is one of the best ways to get the nutrients you need to help strengthen your immune system. 

  • Vitamin D: Your vitamin D levels can drop in the winter, compromising your immune response. Seafood—especially salmon, halibut, oysters and shrimp—is one of the few food natural sources of vitamin D.
  • B complex vitamins: Salmon and tuna offer plenty of immunity-supporting vitamin B-6. And fish such as salmon, oysters and trout are an excellent source of vitamin B-12, which protects your body’s blood cells.  
  • Omega-3s: Fatty fish such as salmon, cod and mackerel contain high levels of omega-3 fatty acids, which have been shown to strengthen your immune system (as well your heart!).
  • Selenium: Antioxidants such as selenium can reduce inflammation and enhance immune response. Selenium can be found in many fish including yellowfin tuna, oysters and shrimp.

Maybe you’re going pescatarian this winter to strengthen your immunity, or you might just want to get more seafood in your diet. Either way, we know you’ll love these nourishing recipes. Let us know what you think!

Thai Red Curry with Salmon

Stay warm and healthy during flu season with this flavor-forward salmon curry. Bold with turmeric and loaded with nutrient-rich salmon, it’s an immunity-booster in a bowl!

Cod and Corn Chowder

To ward off the chill in a hurry, whip up this lightened-up New England-style chowder that’s chock-full of cod, a great source of omega-3s. In just 15 minutes, you could be enjoying this soothing soup!

Salmon Avocado Boats

If you’ve got some canned or pouched salmon on hand, these tangy boats come together in a jiffy. Salmon and avocado each bring their share of omega-3s, vitamins and minerals to the table. But together? They’re a nutritional powerhouse!

Sheet-Pan Lemon Herb Tuna Steak and Potatoes

This one-pan wonder of a weeknight recipe features spice-rubbed tuna roasted with crispy parmesan potatoes. We love tuna because it’s so simple to prepare and is loaded with immunity boosters like omega-3s and B vitamins.

Instant Pot Lobster Bisque

When you want a luxurious immunity boost, grab a bag of frozen lobster and your trusty Instant Pot! Lobster is so delicious that its dietary benefits are sometimes overlooked. But it’s loaded with selenium, vitamin B-12 and omega-3s, so it’s good for you too!

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