Pan-seared mackerel over brown rice with pickled radish, cucumber, and a ginger-soy dressing. High in omega-3s.
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Cook brown rice according to package directions.
Thinly slice radish and quick-pickle in rice vinegar for 10 minutes.
Slice cucumber into thin rounds.
Season mackerel fillets with salt and pepper.
Pan-sear mackerel skin-side down in olive oil for 3 minutes, flip, cook 2 more minutes.
Whisk soy sauce, ginger, and sesame oil for dressing.
Divide rice between bowls, top with mackerel, pickled radish, and cucumber.
Drizzle with dressing and sprinkle sesame seeds.
B12 absorption requires stomach acid + intrinsic factor; taking with a meal stimulates both. Plant-heavy meals also under-supply B12, making supplementation more impactful.
If the meal's omega-3 sources are plant-based (ALA from walnuts, flax), supplementing EPA/DHA captures the marine forms your body uses directly — ALA conversion is poor (~5%).
Vitamin D is fat-soluble — co-consuming with the dietary fats in this meal can roughly double absorption vs taking it on an empty stomach.
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.