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.
There are actually a lot of different breakfast ideas that dietitians are coming up with besides smoked salmon and lox on a bagel. Although, that is one of their favorite fish dishes. 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 very popular in the UK,” says Melinda Boyd, PhD, RD, who has traveled the world to see how people in other places eat 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. “.
Eating fish for breakfast may sound unusual, but it’s a nutritious way to start your day. Fish provides high-quality protein heart-healthy fats and essential nutrients. While traditional breakfast foods like eggs, bacon, and pancakes are tasty, incorporating fish can add beneficial variety to your morning routine.
So what kinds of fish work well for breakfast? Here are 10 of the best fish options to try at the breakfast table and delicious recipes to inspire you.
1. Salmon
Salmon is one of the most popular fish choices for breakfast. Rich in omega-3 fatty acids EPA and DHA, salmon delivers anti-inflammatory benefits that support brain, heart, and joint health. It’s also a sustainable fish that’s low in mercury and PCBs.
Some easy salmon breakfast recipe ideas include
- Smoked salmon and cream cheese on a bagel
- Poached salmon with eggs
- Salmon hash with potatoes and veggies
- Salmon omelet or frittata
- Lox scrambled with eggs
2. Tuna
Tuna is affordable, shelf-stable, and packed with protein. The omega-3s in tuna promote healthy blood flow and may boost brain function. Water-packed tuna has less mercury than white albacore tuna.
Quick tuna breakfast recipes:
- Tuna salad sandwiches or wraps
- Tuna cakes or croquettes
- Tuna avocado toast
- Tuna omelet
- Tuna fried rice
3. Cod
This white, flaky fish is sustainable, versatile, and mild flavored. Cod provides vitamin B12, selenium, niacin, and protein. Look for Pacific cod, Atlantic cod, or Alaskan cod.
Tasty cod breakfast ideas:
- Cod fishcakes with sautéed spinach
- Cod scrambled with eggs and veggies
- Baked cod with sweet potato hash
- Cod tacos on corn tortillas
- Broiled cod on English muffin with Hollandaise
4. Haddock
Similar to cod, haddock offers a delicate flavor and tender texture. It’s high in protein, low in fat, and rich in vitamin B12, iron, and potassium. Smoked haddock works well in breakfast dishes.
Satisfying haddock breakfast recipes:
- Smoked haddock omelet
- Haddock hash with potatoes and kale
- Poached haddock with scrambled eggs
- Smoked haddock on toast with poached egg
- Baked haddock with salsa and black beans
5. Halibut
This white fish has a sweet, mild taste and firm texture. Halibut is filled with magnesium, potassium, selenium, B vitamins, and omega-3 fatty acids. It has low mercury levels, making it a smart choice.
Healthy halibut breakfast ideas:
- Seared halibut fillet with avocado toast
- Baked halibut with sweet potato hash
- Halibut omelet with spinach and feta
- Halibut cakes with sautéed peppers and onions
- Grilled halibut tacos on whole wheat tortillas
6. Trout
A delicate freshwater fish, trout is one of the best sources of omega-3s EPA and DHA. It provides protein, B vitamins, selenium, and potassium. Trout is sustainable, wild-caught, and low in contaminants.
Satisfying trout breakfast recipes:
- Smoked trout Benedict on English muffins
- Trout cakes with lemon aioli
- Trout hash with sweet potatoes and kale
- Baked trout with salsa and black beans
- Trout scrambled with eggs and veggies
7. Tilapia
This affordable and mild fish is a lean source of protein, niacin, vitamin B12, potassium, and phosphorus. Tilapia is one of the lowest mercury fish. Choose sustainably farmed tilapia.
Quick and easy tilapia breakfast ideas:
- Tilapia tacos on corn tortillas
- Broiled tilapia with avocado toast
- Tilapia hash browns with red pepper and onions
- Baked tilapia with roasted tomatoes and spinach
- Tilapia omelet with cheese and scallions
8. Mahi Mahi
Also called dolphinfish, mahi mahi has a delicate flavor and firm texture. It boasts selenium, niacin, vitamin B12, potassium, and vitamin D. This sustainable fish contains omega-3s and low mercury levels.
Tasty mahi mahi breakfast recipes:
- Seared mahi mahi with mango salsa
- Mahi mahi scrambled with eggs
- Mahi mahi hash with sweet potatoes and kale
- Mahi mahi tacos on whole grain tortillas
- Mahi mahi cake sandwiches with arugula
9. Sardines
These tiny shiny fish are packed with nutrition including vitamin D, vitamin B12, selenium, and heart-healthy omega-3s. Sardines are very low in mercury and one of the most sustainable fish choices.
Quick sardine breakfast ideas:
- Sardines mashed on toast
- Sardine omelet with onions and tomatoes
- Sardine hash with peppers and potatoes
- Sardine tacos with cabbage slaw
- Sardines with eggs and avocado toast
10. Anchovies
While they may be best known on pizza or salads, anchovies make a nutritious breakfast option. They provide protein, calcium, selenium, and omega-3 fatty acids. Just a few add big flavor.
Savory anchovy breakfast recipes:
- Anchovy omelet with olives and feta
- Anchovy toast with poached eggs
- Anchovy baked eggs with tomato
- Anchovy hash with potatoes
- Anchovy scrambled eggs with kale
Tips for Cooking Fish for Breakfast
Follow these tips for successfully preparing fish at breakfast time:
- Rinse fillets and pat dry before cooking.
- Brush flesh lightly with oil or melted butter before broiling or baking.
- Cook fish until it flakes easily with a fork and turns opaque.
- Avoid overcooking, as fish can go from tender to dry quickly.
- Enhance flavor with fresh herbs, spices, citrus, salsa, or sauce.
- Pair fish with traditional breakfast foods like potatoes, eggs, cheese, greens.
- Store leftover fish for 2-3 days to use in another breakfast dish.
The Benefits of Fish for Breakfast
Eating fish in the morning provides many excellent nutritional perks:
- High-quality, muscle-building protein to keep you full and energized.
- Anti-inflammatory omega-3 fatty acids EPA and DHA for brain, eye, heart, and joint health.
- Vitamin B12, selenium, niacin, potassium, iron, and other essential nutrients.
- Low mercury and contaminants compared to other protein sources.
- Cholesterol-free, lean source of protein compared to meat and eggs.
So don’t be afraid to think outside the cereal box! Enjoying fish for breakfast a few times a week provides nutritional variety and health benefits to start your day right.
Seafood Breakfast Recipes You’ll Love
- Calories: 300
- Protein: 22 grams
Salmon for breakfast is not uncommon for Amy Gorin, RD, a registered dietitian in the New York City area.
“Salmon boasts heart-healthy EPA and DHA omega-3s, and the salmon and eggs boast filling protein,” she tells LIVESTRONG. com. Egg Casserole with Salmon and Tomato will fill you up all morning and give you extra food for days.
Salmon is a safe fish for everyone, including children and pregnant women. It is a low-mercury fish and can be safely eaten twice per week. Stay away from fish known to be high in mercury such as tilefish, shark and swordfish.
Get the Egg Casserole With Salmon and Tomato recipe and nutrition info at Amy Gorin.
- Calories: 132
- Protein: 6 grams
Adding a nourishing source of protein and healthy fats at breakfast couldnt be any easier with canned fish,” says Shahzadi Devje, RD, registered dietitian and certified diabetes educator.
You can make these tuna cakes right away or ahead of time and freeze them for a quick breakfast that you can grab on the go.
If youre just starting to jump on the fish for breakfast bandwagon, tuna is a great beginner fish. Tuna in a can or a packet is an easy way to get protein in the morning. Just remember to brush your teeth before you go to work.
Get the Tuna Cakes recipe and nutrition info at Desi-Licious RD.
Easy Salmon Patty Breakfast Sandwich
- Calories: 343
- Protein: 16 grams
In twenty minutes, you can make a hearty breakfast with healthy fats and carbs that give you energy. That’s faster than driving to a fast food place.
“Between the patty, english muffin and avocado, youre treated to a balanced breakfast with carbs, protein and fat — which will help keep you full all morning long,” Chrissy Carroll, RD of Snacking in Sneakers, tells LIVESTRONG.com.
“Plus, the omega-3s in a breakfast that includes fish are good for your health in many ways, from your heart to your brain.” “.
Get the Easy Salmon Patty Breakfast Sandwich recipe and nutrition info at Snacking in Sneakers.