Researchers tracked 73,308 people across five dietary patterns for nearly six years. The fish-and-plant eaters had the lowest death rate of all five groups: lower than vegan, lower than vegetarian, lower than omnivore.
The finding anchors a collection built on five fish proteins: tuna (33 recipes), cod (22), smoked salmon (20), shrimp (18), and salmon (17). The mechanism stories run through what the fish itself does on the plate.
Cod protein doubled iron absorption from the plant foods beside it, measured at 9.2% with fish versus 4.2% without. Smoked salmon retained 92.6% of its omega-3 through smoking. And omega-3 capsules showed zero measurable effect on muscle protein synthesis across 15 testing conditions, while the fish delivers 35g of protein alongside the fatty acids the capsule strips out.
84% of the 119 recipes hit 25g+ protein per serving. Median prep time: 15 minutes. 56% dairy-free, 52% gluten-free. A 2023 tracer study found no per-meal protein ceiling at 100g, so the 35g median here is not approaching any limit.