November 06, 2023
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Here are my go-to meals when I want something quick, easy, and beneficial for my depression.
We all have to eat — at least two or three times a day! And maybe more if you like to snack like I do.
But when I’m depressed, I’m easily overwhelmed, so cooking feels like a massive hurdle. I usually love cooking, but when I’m super depressed, I barely have the motivation to brush my teeth, let alone cook three meals every day and clean up afterward.
That means I’ve had to get creative about the meals I prepare during a depressive episode.
I love seafood, so I like to cook fish as much as possible. Plus, it doesn’t hurt knowing fish is one of the best things to eat to improve my mental health.
Many fish are rich in omega-3 fatty acids, which have many health benefits. Research has shown that consuming omega-3 fatty acids may help manage depression.
Here are three quick and easy fish recipes I love to make when struggling with my depression. They don’t have many ingredients, they don’t take long to make, the cleanup is minimal, and they’re all delicious.
I make this simple and delectable salmon dish at least once a week, and it takes less than 30 minutes to prepare. Plus, you only need to chop up one thing for this recipe. Otherwise, it’s mostly mixing, applying a glaze, and waiting for the salmon to cook.
I typically pair this meal with an easy-baked veggie like broccolini or Brussels sprouts and rice.
Serving size: 4
This Asian-inspired fish dish works well with any white fish like cod, flounder, tilapia, sole, grouper, or haddock.
It’s another recipe that, when paired with rice and a simple veggie, makes a scrumptious meal that doesn’t take too much time or energy to prepare.
You can sear the fish like in this recipe, but I prefer to make it in the oven. It tastes almost identical and makes the cooking process less stressful.
Serving size: 4
One of the best meals my dad made for me as a kid was toaster oven tuna melts paired with whole artichokes and butter.
Now that I’m an adult, I’ve taken over the family recipe and realized how easy it is to make this mouth-watering meal.
I love making tuna melts in my toaster oven because it’s simpler than watching them on the stove. Plus, this means fewer dishes to clean after you cook.
Serving size: 4
Cooking while depressed can feel overwhelming, so finding simple recipes can be a game changer.
Research even suggests eating fish may help with depression, and it’s also scrumptious!
These three easy fish recipes help me feed myself on days when cooking feels like too much.
Medically reviewed on November 06, 2023
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