healthy fish recipes

November Challenge: Eat Fish Once or Twice a Week

While it’s true that a hearty portion of meat-based proteins, fruits and vegetables are an essential part of our daily diet, it’s even more important to eat foods that can help prevent certain diseases and chronic illnesses. Studies have shown that eating fish once or twice a week can help prevent asthma in children, increase brain health, lessen the chance of depression and so much more.

In November, I’m challenging you to introduce fish into your family’s diet to help stave off weight problems such as obesity, and reap the lifelong health benefits.

According to an Elsevier report, “Omega-3 fatty acids, more commonly known as fish oil, have a long list of health benefits, including lowering the risk of heart disease and reducing triglyceride levels. These nutritional compounds are also known to have antidepressant and anti-inflammatory properties.” [1] That’s definitely a morale booster for your family’s health!

“Our study shows that people who ate a diet that included baked or broiled, but not fried, fish have larger brain volumes in regions associated with memory and cognition,” Dr. James Becker, professor of psychiatry at the University of Pittsburgh School of Medicine said. “We did not find a relationship between omega-3 levels and these brain changes, which surprised us a little. It led us to conclude that we were tapping into a more general set of lifestyle factors that were affecting brain health of which diet is just one part.” [2]

If you’re ready to introduce this mind-boosting super food into your family’s weekly diet, try incorporating this delicious recipe for starters.

Easy Baked Talapia*

Ingredients, makes 4 servings

  • 4 (4 ounce) fillets tilapia
  • 2 teaspoons unsalted butter
  • 1/4 teaspoon season salt
  • 1/2 teaspoon garlic powder
  • 1 lemon, sliced
  • 1 (16 ounce) package frozen cauliflower with broccoli and red pepper


  1. Preheat the oven to 375 degrees F (190 degrees F). Grease a 9×13 inch baking dish.
  2. Place the tilapia fillets in the bottom of the baking dish and dot with butter. Season with Old Bay seasoning and garlic salt. Top each one with a slice or two of lemon. Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper.
  3. Cover the dish and bake for 25 to 30 minutes in the preheated oven, until vegetables are tender and fish flakes easily with a fork.

*recipe from


Note: Keep in mind that the preparation of your family’s fish must be considered. We never recommend eating fried foods, and that includes fried fish. To reap the most benefit from introducing fish into your family’s diet once or twice a week, it is best to serve baked or grilled fish and seafood.

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