We’ve teamed up with Dr Jenna Macchiochi – a Hove-based immunologist, lecturer, fitness instructor and keen home cook – to bring you a collection of healthy recipes you can try this month using our fresh fish and shellfish.

“Forget faddy diets and depriving yourself of delicious food. January is simply about regaining balance in our diets.”

Expert immunologist Dr Jenna Macciochi unravels the science around immunity and how to be well in a modern world. Currently a lecturer at the University of Sussex, she specialises in understanding how nutrition and lifestyle interact with the immune system in health and disease.

Filter by cooking style and preparation time

Easy ● 30 mins or less  Moderate ● take a little longer

Simply click each recipe to see Dr Jenna's nutrition notes...



Phytonutrients (sometimes also known as phytochemicals) is the term for the powerful chemicals found in plants which are believed to be beneficial to human health (Phyto comes from the Greek word for plant). They act as a natural pesticide which helps protect plants from predators.  They have anti-inflammatory, antibacterial and antioxidant properties. Phytonutrients are referred to as non-nutritive – meaning we don’t have a specific recommended daily intake deemed necessary for health unlike vitamins & minerals).  There are well over 20,000 different phytonutrients found in fruit, vegetables, herbs and spices, beans and pulses.  Some you may be familiar with include curcumin (from turmeric), resveratrol (from grapes and wine) and lycopene from tomatoes.  Aside from plants, the rosy-pink colour of salmon and some seafood comes from a phytonutrient called astaxanthin

Micronutrients & Macronutrients

Micronutrients is the collective name for vitamins and minerals that are required in trace amounts, vital for our health. Macronutrients include proteins, fats and carbohydrates which are required in large amounts in our diet.


When we consume food, the nutrients contained are released from the matrix, absorbed into the bloodstream and transported to their respective target parts of the body.  Not all nutrients are able to be released and utilised by our body to the same extent. Bioavailability refers to the degree to which is can be absorbed by your body.

There are lots more recipes for you to try...

Go back to all recipes
Salmon & Trout recipes
Flaky White Fish recipes
Flat Fish recipes
Mackerel & Sardine recipes
Grey Mullet recipes
Shellfish recipes
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