Fish for Breakfast? You Bet! Find Out Why This Should Be Your New Morning Food

By Keri Glassman, MS, RD, CDN

Who doesn’t like to eat breakfast foods at dinnertime?

You’re a grown up. You can eat what you want, when you want it. There are no food-rule police to call you out for unconventional eating. Why not have oatmeal for dinner, a sweet potato as a snack, or dessert before the meal?

Shaking up your nutrition is a good idea. So don’t stop with the occasional pancakes-for-dinner treat. 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!

Kick Off the Day with a Brain Boost

Sure, your morning cup of coffee or tea helps to fire up your little gray cells. After all, caffeine increases energy metabolism throughout the brain. But as you probably know from experience, that coffee kick-start won’t last all day. For a longer-term brain boost, try fish in the morning: It’s a protein- and vitamin-D-rich brain booster. The numerous brain benefits include decreased risk of depression and sharper cognition and memory.

Get Some Omega-3 Goodness

Most fish are full of omega-3 fatty acids, which offer a multitude of benefits. The heart-healthy micronutrient reduces the risk of heart disease; helps prevent cancer; and contributes to glowing skin and healthy hair.

Variety in Your Diet Reduces Body Fat

Not convinced yet? I get why you stick to the breakfast that works for you daily, but this may convince you to break from your norm: Studies find variety reduces body fat.


RELATED: The 5 Healthiest Fish to Eat (and 12 You Should Avoid)

Five Delicious Fish Recipes for Your New Breakfast Habit

Like all good New Yorkers, I enjoy smoked salmon as one of my breakfast options. I tell my clients to stock up on it, too.

Let’s face it, when other healthful fats (ahem, avocados) are rock hard and lacking appeal, you never have to wait for your nova to ripen.
Of course, nobody wants to break their fast with only smoked salmon. I was thinking about this topic recently (yes, that’s what us nutrition peeps do, think about foods and their benefits). I wondered: How could I boost my fish-for-breakfast game?

I’m sharing a few ideas (no fishing pole required). For the easiest morning, you’ll want to do some prep and/or cooking the night before.

Baked Chili-Lime Mahi-Mahi

This delicious preparation includes a delish mango-and-avocado salsa, incorporating both a sweetness and a favorite healthy fat that we associate with breakfast foods. Bonus: Mahi-mahi generally gets high marks for sustainability if you buy wild-caught Atlantic.

Baked Salmon

Want to stick with salmon, but also want to switch out from the smoked variety? This quick recipe is just the thing! It’s so easy to prep—just drizzle with lemon juice and soy sauce (the mustard is optional)—and the fish cooks in a DIY parchment package in about 12 minutes.


It doesn’t quite roll off the tongue! Pronounced tara-MAS-uh-lata, this is fish roe (yes, like caviar) with olive oil, lemon, onions and boiled potatoes, made into a mezze-like spread. You find it near the cream cheese or seafood area at most regular and high-end markets—or make it yourself in a few easy steps. Truth be told, my high school boyfriend first introduced me to this gem of a dip and I was hooked (no fish pun intended) ever since! Yes, it’s full of healthy fats and it’s uber delish. Spread one tablespoon on a high-quality piece of toast, such as Dave’s Killer Blues Bread, and/or top with a few slices of tomato, cuc or radish. Mmmmmmmm.

Tuna Wrap

Whip up a double batch of tuna salad, then make it “morning friendly” by serving it with sliced fruit instead of lunch-ier crudites. Pile ⅓ cup tuna salad in a butter lettuce leaf or two (or seaweed sheets or endive spears) with a pile of shredded carrots on top and serve sliced citrus on the side. This dish is full of protein, which will keep your hunger at bay. (This fishing pun was intended. Sorry, couldn‘t resist!)

Fish Quiche

I get it: Sometimes you want comfort food for breakfast! Modify this delicious quiche recipe by adding your favorite fish. (Curious about which fish is best? Here’s a list of five great choices, including wild-caught Alaskan salmon and Pacific sardines.) Another great thing about this quiche: It’s crustless, so get the great taste and protein boost from eggs, cheese and fish, without the added carbs and fats from a buttery crust.

Now, how about those eggs for dinner?

(Image: Shutterstock)

About Keri Glassman, MS, RD, CDN
Keri Glassman, MS, RD, CDN, is a renowned celebrity nutritionist, healthy cooking expert, and wellness thought-leader. She is the founder and CEO of Nutritious Life and The Nutritious Life Studio, an online certification that provides unparalleled, forward-thinking education to individuals of various backgrounds looking to establish successful careers in the health and wellness industry.

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