Fish and breakfast are not usually tied together in the same sentence. But having seafood as your first meal of the day is not as strange as you think.
In fact, many dietitians are thinking out of the breakfast box and going far beyond smoked salmon and lox on a bagel — although, that is definitely a favorite fish of choice for the a.m.
With nutrition, there is no specific time of day for food. If you like it and its good for you, eat it morning, noon or night. Rules of when to eat particular foods are thrown out the window.
“Smoked haddock for breakfast is really popular in the United Kingdom,” says Melinda Boyd, PhD, RD, whos traveled the world experiencing how other cultures enjoy fish for breakfast.
“Fish for breakfast has always been popular in my household, too. Bagels with lox or whitefish salad was very common in my house growing up.”
You can eat any fish you want for breakfast. Smoked fish—whitefish, salmon (lox), sable, etc. —was/is a common Sunday breakfast meal for many Jewish families. We’d have the fish, served cold, with bagels, cream cheese, and sliced tomatoes and cucumbers.
Tuna Piccata Toast
Omega-3s in tuna may help protect your brain.
- Calories: 149
- Protein: 12 grams
“Start the day with an easy breakfast recipe with the benefits of fish,” says registered dietitian Judy Barbe of LiveBest.
Whipping up a quick light and refreshing tuna salad in the morning might be just what you need. Top this Tuna Piccata with a fried egg or add a bowl of berries and you have yourself a hearty breakfast.
Eating just one fish dish per week may improve brain health over the long term. The anti-inflammatory benefits of omega-3 fatty acids are tied to slowing down the deterioration of the brain and helping improve the health of brain cells, according to Harvard Health Publishing.
Most of the current research is seeing results with improved brain and cognitive health in people who actually eat the seafood rather than taking supplements.
Get the Tuna Piccata Toast recipe and nutrition info at LiveBest.
- Calories: 70
- Protein: 10 grams
Yes, you read that right — salmon bacon. Youve had pork bacon and certainly tried turkey bacon once or twice, but theres a whole new contender coming from the fish counter.
“We all love bacon, and heres a way to enjoy it thats good for your heart health,” Amy Gorin, RD, tells us. “Make salmon bacon out of lox! Its super easy, delicious and you get the heart-healthy omega-3s DHA and EPA.”
Omega-3 fatty acids are a bit finicky. You see, the body likes DHA and EPA directly from the source. Our bodies can convert ALA — the kind of omega-3s found in plant foods — but that process is limited, according to Harvard T.H. Chan School of Public Health.
So, its best to get EPA and DHA straight from seafood.
Get the Salmon Bacon recipe and nutrition info at Amy Gorin.
A Run Down on Omega-3 Fatty Acids
You keep hearing that omega-3s are good for you and that you get them from fish and other foods such as walnuts.
Whats the deal? Heres the run-down on the types of omega-3 fatty acids.
Omega-3 fatty acids are named because of their chemical structure (please excuse the geek-out). Fatty acids are carbon chains that are either saturated with hydrogen (saturated fats) or not completely saturated with hydrogens (unsaturated fats).
Omega-3 fatty acids are named because of where the first double bond exists in the carbon chain — at the third carbon. Likewise, omega-6 fatty acids have the first double bond at the sixth carbon.
Omega-3 fatty acids are further broken down into three different types:
- EPA (Eicosapentaenoic Acid) is found in fish
- DHA (Docosahexaenoic Acid) is found in fish
- ALA (α-Linolenic Acid)-is found in plant foods, such as canola oil and walnuts
Now, here are some delicious and nutritious fish-for-breakfast recipes to break your fast in the morning.
5 of The Healthiest Fish to Eat and 5 to Avoid
FAQ
Is fish good to eat in the morning?
Is it normal to have fish for breakfast?
Should you eat seafood for breakfast?
Should you eat fish for breakfast?
Flip the script and try the inverse: Eat fish for breakfast! This choice will hook your cells up with nutrients you might not get from eating the same bowl of cereal every morning. It also prevents boredom and, let’s face it, your usual breakfast probably has gotten a little stale. Three Reasons to Eat Fish for Breakfast!
What is the best food for breakfast and dinner?
For breakfast, I recommend an avocado toast with egg and fruit to go with it, it’s a very complete meal and full of nutrients. For dinner, something lighter is recommended, such as cooked vegetables, purees or soups, accompanied by a lighter protein as well, such as fish or chicken.
What is a good seafood breakfast?
Of course, the classic fish breakfast is a simple lox and bagel sandwich and these recipes take seafood breakfasts to the next level. From eggs to tacos or wraps and from quiche to stir-fry to breakfast bowls, explore the variety of seafood options that will liven up your morning cuisine.
What is the healthiest fish to eat?
“Think SMASH—sardines, mackerel, anchovies, salmon and herring—when choosing the healthiest fish to eat,” says Amanda Sauceda, a registered dietitian and founder of The Mindful Gut, a nutritional guidance company in Long Beach, California. To help you choose, below are seven of the healthiest fish to eat, according to experts. 1. Sardines