It’s time for a gut check, Seafoodies!
If your holidays were filled with booze and brownies, you might be feeling bloated and bla. What’s going on? The problem may be in your gut—specifically, the gut bacteria known as the microbiome. The microbiome can get thrown way out of balance by holiday indulgences, such as too much fat, sugar, dairy or alcohol, especially when you add less sleep and more stress to the mix. This imbalance can affect digestion and cause inflammation, making even the healthiest Seafoodies feel less than their best!
Want to eat your way back to a healthier gut? Diversifying your diet is key. And studies have shown that the Mediterranean diet—which emphasizes fruits and vegetables, legumes, whole grains, olive oil and fish—can help boost healthy gut bacteria. Eating fish 2 to 3 times a week, as recommended in the Dietary Guidelines for Americans, provides omega-3s, which have anti-inflammatory effects and have been linked to greater microbial diversity in the gut.
This month is a good time to focus on clean eating and find some delicious new ways to get healthy seafood in your diet. Here are some recipes that are sure to leave you with a good gut feeling!
Colorful blood oranges make this dish a real showstopper! Salmon is rich in omega-3s and pairs impeccably with a peppery citrus salsa. Serve with your favorite leafy green—we love it with wilted kale—for added vitamins, minerals and fiber.
Scallops and avocado are a dynamic superfood duo! With a kicky corn salsa and a drizzle of honey-lime vinaigrette, this omega-3-rich dish will warm you up with sublime Southwestern flavors. If it’s too cold to fire up the grill, you can sear the scallops and corn in a cast iron skillet.
Bounce back with this Thai-inspired stir-fry spiked with ginger, garlic and fish sauce, which all help fight inflammation. In addition to providing lean protein, shrimp is a source of omega-3s. Serve this shrimp with brown rice to up the nutritional value!
This recipe is a shout-out to all the sushi fans out there! The dish features strips of rare, sesame-crusted tuna with rice, crunchy vegetables and a tangy teriyaki sauce. Ahi (yellowfin) tuna is a good source of omega-3s and offers plenty of lean protein, selenium and other nutrients too.
When you are craving a splurge that won’t upset your gut, try this simply prepared sea bass that can be on your table in less than 15 minutes. Low-fat sea bass is an excellent source of omega-3s as well as vitamin B-6. With just a handful of ingredients, you can be eating your way back to good health in no time!
For more recipe inspiration, download the 2020 Dish on Fish ECookbook today.