What Fish is Good for You When You're Sick?

November 19, 2025 •

2 min read

According to the Food and Drug Administration (FDA), fish provides key nutrients like omega-3s, vitamin D, and zinc that support the immune system. Knowing what fish is good for you when you're sick can be a game-changer for your recovery, offering easily digestible protein and powerful anti-inflammatory benefits.

Quick Summary

This guide details the specific types of fish that are beneficial when feeling unwell, focusing on those rich in omega-3s and other immune-boosting nutrients. It explains why certain fish are easier to digest and provides simple preparation methods for faster recovery.

Key Points

Oily Fish for Anti-Inflammation: Salmon, sardines, and mackerel are rich in omega-3 fatty acids that help reduce inflammation associated with sickness.
Lean Fish for Easy Digestion: Cod, haddock, and tilapia are mild and low in fat, making them ideal for an upset stomach or nausea.
Gentle Cooking Methods are Best: Avoid frying and instead opt for baking, poaching, or steaming to make fish easier to digest when you're sick.
Immune-Boosting Vitamins: Fish contains essential nutrients like vitamins D, B12, and the minerals selenium and zinc, which are all critical for a healthy immune system.
High-Quality Protein for Recovery: The easily digestible protein in fish provides the building blocks your body needs to repair and recover from illness.

Boosting Your Immune System with the Right Fish

When you're under the weather, your body's nutritional needs change to support recovery. Fish can be a nourishing food source, packed with omega-3 fatty acids, high-quality protein, and essential vitamins that can reduce inflammation and strengthen your immune response. Choosing the right varieties is key.

Omega-3 Powerhouses for Combating Inflammation

Omega-3 fatty acids, particularly EPA and DHA found in oily fish, offer anti-inflammatory benefits that can help during illness. Salmon and sardines are good sources.

Easily Digestible Lean Fish

Lean white fish is a good choice for sensitive stomachs due to its lower fat content, providing easily digestible protein and minerals. Examples include cod and haddock.

The Importance of Cooking Method

Avoid heavy or fried preparations. Gentle methods are best when sick, such as baking, broiling, poaching, or steaming.

Comparing Healing Fish: Oily vs. Lean


Feature	Oily Fish (e.g., Salmon, Sardines)	Lean White Fish (e.g., Cod, Haddock)
Primary Benefit	High in anti-inflammatory omega-3s	Very easy to digest and gentle on the stomach
Fat Content	Higher	Lower
Digestion	Can take slightly longer to digest due to fat	Faster and easier, ideal for nausea
Key Nutrients	Omega-3s, Vitamin D, Selenium	Lean protein, B vitamins, Selenium, Iodine
Best For	Reducing inflammation and boosting immunity	Upset stomach, nausea, or loss of appetite
Flavor Profile	Richer, more pronounced	Mild, delicate

Essential Nutrients in Fish for Recovery

Fish provides several nutrients important for immune health, including Vitamin D, Selenium, Zinc, B Vitamins, and high-quality protein.

Conclusion

Choosing the right fish and preparing it simply can provide targeted nutrition to aid recovery. Oily fish like salmon offer anti-inflammatory omega-3s, while lean fish such as cod are gentle on the stomach. Baking, poaching, or steaming are recommended cooking methods. Including nutrient-rich fish in your diet can help support your immune system when you're feeling unwell.

Frequently Asked Questions

Yes, fish soup can be very beneficial when you're sick. Broth-based soups with mild, flaky fish like cod or haddock are hydrating, easy to digest, and deliver nourishing protein and minerals to support your recovery.

For an upset stomach, you should prepare fish using gentle cooking methods. Poaching, baking, or steaming with minimal seasoning, such as a squeeze of lemon and fresh herbs, is the best approach to ensure it is easy to digest.

Yes, the omega-3 fatty acids (EPA and DHA) found in oily fish like salmon and mackerel have powerful anti-inflammatory properties that can help reduce inflammation caused by the flu and other illnesses.

Lean white fish such as cod, haddock, and tilapia are among the easiest types of fish to digest. Their low fat content and flaky texture make them ideal for sensitive digestive systems.

Pairing fish with other easy-to-digest foods can aid recovery. Consider serving it with plain white rice, steamed vegetables like carrots or asparagus, or in a clear broth.

Yes, canned sardines are an excellent and convenient option. They are a rich source of omega-3s and are easy to prepare. Ensure you choose low-sodium versions packed in water or olive oil for the healthiest choice.

Yes, eating fish regularly can help support your immune system. Fish is packed with key nutrients like omega-3 fatty acids, vitamin D, selenium, and zinc, all of which play a role in immune function.