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Nutrient collection · every recipe serves 2

Iodine-Rich Recipes

Iodine is a nutrient the thyroid depends on, and in pregnancy it is studied for its part in the baby's brain development. Needs rise in pregnancy and rise again while breastfeeding - the lifetime peak.

Sources our recipes credit: dairy, white fish, and eggs. Seaweed is high in iodine but variable enough that guidance treats it with caution, and so do we.

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Garlic Butter Cod with Crushed Potatoes & Greens - Pan-fried cod basted in lemony garlic butter over crushed potatoes and buttered greens Dinner Garlic Butter Cod with Crushed Potatoes & Greens Pan-fried cod basted in lemony garlic butter over crushed potatoes and buttered greens - a bistro dinner in half an hour. 35 min Easy Pescatarian Ginger-Lime Salmon Burgers with Slaw - Hand-chopped salmon burgers bright with ginger and lime, in buns with a crunchy slaw Lunch Ginger-Lime Salmon Burgers with Slaw Hand-chopped salmon burgers bright with ginger and lime, in buns with a crunchy slaw - the omega-3 answer to burger night. 30 min Medium Pescatarian Hot-Smoked Salmon, Avocado & Egg Plate - Flaked hot-smoked salmon with fully-boiled eggs, avocado and lemon Breakfast Hot-Smoked Salmon, Avocado & Egg Plate Flaked hot-smoked salmon with fully-boiled eggs, avocado and lemon - a cold assembly plate stacked with DHA and choline. 15 min Easy Pescatarian Hot-Smoked Trout Kedgeree-Style Rice - A gently curried rice with flaked hot-smoked trout, peas and boiled eggs Breakfast Hot-Smoked Trout Kedgeree-Style Rice A gently curried rice with flaked hot-smoked trout, peas and boiled eggs - the Anglo-Indian breakfast that eats like brunch and stocks like a supplement. 35 min Medium Pescatarian Baked Cod Puttanesca with Polenta - Cod baked in a punchy tomato, olive and caper sauce over soft Parmesan polenta Dinner Members Baked Cod Puttanesca with Polenta Cod baked in a punchy tomato, olive and caper sauce over soft Parmesan polenta - big Italian flavors, gentle white fish. 35 min Medium Pescatarian Baked Cod with Crushed Potatoes & Peas - Flaky white fish, buttery crushed potatoes and sweet peas Dinner Members Baked Cod with Crushed Potatoes & Peas Flaky white fish, buttery crushed potatoes and sweet peas - comfort-food levels of iodine for the baby's brain. 35 min Easy Pescatarian Baked Fish & Chips with Mushy Peas - Crisp oven chips, panko-crusted cod and proper minted mushy peas Dinner Members Baked Fish & Chips with Mushy Peas Crisp oven chips, panko-crusted cod and proper minted mushy peas - Friday chippy joy, rebuilt in a home oven. 50 min Medium Pescatarian Baked Sea Bass with Fennel, Tomato & Olives - Whole sea bass fillets roasted over melting fennel, tomatoes and olives with lemon Dinner Members Baked Sea Bass with Fennel, Tomato & Olives Whole sea bass fillets roasted over melting fennel, tomatoes and olives with lemon - Mediterranean restraint, maximum reward. 35 min Medium Pescatarian Cod & Chorizo-Free Bean Stew - Flaky cod poached on top of a smoky tomato and butter bean stew Lunch Members Cod & Chorizo-Free Bean Stew Flaky cod poached on top of a smoky tomato and butter bean stew - all the depth of the Spanish classic, none of the cured meat. 35 min Medium Pescatarian Cod, Chorizo-Spice & Butterbean Sheet-pan Bake - Cod roasted over paprika-spiced butter beans, tomatoes and lemon Dinner Members Cod, Chorizo-Spice & Butterbean Sheet-pan Bake Cod roasted over paprika-spiced butter beans, tomatoes and lemon - the smoky sheet-pan bake that needs no cured meat to earn the name. 35 min Easy Pescatarian Comforting Fish Pie with Root Mash - Salmon and white fish under carrot-potato mash Dinner Members Comforting Fish Pie with Root Mash Salmon and white fish under carrot-potato mash - the weekend project that stocks the freezer with omega-3 comfort. 60 min Involved Pescatarian Everything-Bagel Deviled Eggs - Fully-cooked deviled eggs with Greek yogurt filling and an everything-bagel seed crust Snack Members Everything-Bagel Deviled Eggs Fully-cooked deviled eggs with Greek yogurt filling and an everything-bagel seed crust - retro, portable, choline-dense. 20 min Easy Vegetarian Garlic Shrimp & Broccoli Stir-Fry with Cashews - Shrimp bring zinc and selenium Lunch Members Garlic Shrimp & Broccoli Stir-Fry with Cashews Shrimp bring zinc and selenium - two minerals studied for sperm quality - plus iodine, with folate-rich broccoli alongside. 15 min Easy Pescatarian Ginger & Scallion Steamed Fish with Rice - Cantonese-style steamed white fish showered with hot ginger-scallion oil Dinner Members Ginger & Scallion Steamed Fish with Rice Cantonese-style steamed white fish showered with hot ginger-scallion oil - delicate, fast and quietly one of the healthiest dinners going. 30 min Medium Pescatarian Harissa Shrimp with Giant Couscous & Zucchini - Harissa-butter shrimp over pearl couscous with charred zucchini and lemon yogurt Dinner Members Harissa Shrimp with Giant Couscous & Zucchini Harissa-butter shrimp over pearl couscous with charred zucchini and lemon yogurt - big flavors on a soft landing. 30 min Medium Pescatarian Whipped Smoked Trout Spread on Rye - Whipped hot-smoked trout with lemon and Dijon on dark rye with cucumber Lunch Members Whipped Smoked Trout Spread on Rye Whipped hot-smoked trout with lemon and Dijon on dark rye with cucumber - Scandinavian lunch in ten minutes. 15 min Easy Pescatarian Hot-Smoked Salmon & Dill Frittata - An open-faced oven frittata with flakes of hot-smoked salmon, dill and peas Breakfast Members Hot-Smoked Salmon & Dill Frittata An open-faced oven frittata with flakes of hot-smoked salmon, dill and peas - elegant enough for the weekend, easy enough for a Tuesday. 25 min Easy Pescatarian Kedgeree-Style Salmon & Egg Rice - Gently curried rice with roast salmon, peas and boiled eggs Dinner Members Kedgeree-Style Salmon & Egg Rice Gently curried rice with roast salmon, peas and boiled eggs - the breakfast classic promoted to dinner, nutrient list intact. 35 min Medium Pescatarian Mediterranean Baked Cod with Olives & Chickpeas - A one-tray Mediterranean meal Dinner Members Mediterranean Baked Cod with Olives & Chickpeas A one-tray Mediterranean meal - the eating pattern most consistently linked with better fertility in both partners. 35 min Easy Pescatarian Miso & Seaweed Rice Crackers with Edamame Dip - A vivid green edamame and miso dip with crisp seaweed rice crackers Snack Members Miso & Seaweed Rice Crackers with Edamame Dip A vivid green edamame and miso dip with crisp seaweed rice crackers - the snack that quietly covers iodine, a nutrient most plans forget. 15 min Easy Vegan Miso Ramen-Style Noodle Bowls with Fully-Set Eggs - A quick miso broth over ramen noodles with corn, greens, nori and fully-cooked halved eggs Dinner Members Miso Ramen-Style Noodle Bowls with Fully-Set Eggs A quick miso broth over ramen noodles with corn, greens, nori and fully-cooked halved eggs - the ramen shop experience, adjusted for now. 35 min Medium Vegetarian Mussels in Tomato & Fennel Broth - A big pot of mussels steamed in a garlicky tomato-fennel broth Dinner Members Mussels in Tomato & Fennel Broth A big pot of mussels steamed in a garlicky tomato-fennel broth - dramatic to serve, faster than pasta, and a mineral goldmine. 30 min Medium Pescatarian Rainbow Rice Paper Rolls with Cooked Shrimp - Cool rice paper rolls of cooked shrimp, mango, herbs and crunchy veg with peanut-lime dip Lunch Bonus Rainbow Rice Paper Rolls with Cooked Shrimp Cool rice paper rolls of cooked shrimp, mango, herbs and crunchy veg with peanut-lime dip - light, cold, and kind to uneasy appetites. 35 min Medium Pescatarian Salmon & Broccoli Pasta Bake - A creamy pasta bake with flaked salmon and broccoli under a golden cheddar crust Dinner Members Salmon & Broccoli Pasta Bake A creamy pasta bake with flaked salmon and broccoli under a golden cheddar crust - the family-format answer to oily fish twice a week. 45 min Medium Pescatarian Sardine & Lemon Butter Toast Plates - Hot toast with lemon-butter mashed sardines, quick pickled onion and parsley Breakfast Members Sardine & Lemon Butter Toast Plates Hot toast with lemon-butter mashed sardines, quick pickled onion and parsley - the two-tin breakfast that covers four prenatal nutrients at once. 10 min Easy Pescatarian Sardine, Fennel & Orange Salad - Shaved fennel and orange segments with sardines, olives and mint Lunch Members Sardine, Fennel & Orange Salad Shaved fennel and orange segments with sardines, olives and mint - a Sicilian-leaning plate that makes tinned fish feel elegant. 15 min Easy Pescatarian Sardines on Toast with Tomato & Lemon - Canned sardines mashed with lemon and piled on hot toast with juicy tomatoes Breakfast Members Sardines on Toast with Tomato & Lemon Canned sardines mashed with lemon and piled on hot toast with juicy tomatoes - one of the cheapest omega-3 and vitamin D breakfasts there is. 10 min Easy Pescatarian Savory Miso Oats with Fully-Set Egg & Greens - Silky savory oats stirred with miso, topped with wilted greens, a fully-cooked egg and sesame Breakfast Members Savory Miso Oats with Fully-Set Egg & Greens Silky savory oats stirred with miso, topped with wilted greens, a fully-cooked egg and sesame - congee's weeknight cousin. 15 min Easy Vegetarian Scrambled Eggs with Hot-Smoked Salmon & Greens - Fully cooked salmon and firm scrambled eggs Breakfast Members Scrambled Eggs with Hot-Smoked Salmon & Greens Fully cooked salmon and firm scrambled eggs - the pregnancy-safe version of the classic DHA breakfast. 15 min Easy Pescatarian Shrimp & Mango Noodle Salad with Lime - Rice noodles, cooked shrimp and mango in a lime-chili dressing with a mountain of herbs Lunch Members Shrimp & Mango Noodle Salad with Lime Rice noodles, cooked shrimp and mango in a lime-chili dressing with a mountain of herbs - bright, cold and faintly celebratory. 20 min Easy Pescatarian Shrimp & Mango Rice Paper Rolls - Fresh rice paper rolls of cooked shrimp, mango, carrot and mint with a lime-peanut dip Snack Members Shrimp & Mango Rice Paper Rolls Fresh rice paper rolls of cooked shrimp, mango, carrot and mint with a lime-peanut dip - light, bright and better than takeout. 30 min Medium Pescatarian Shrimp & Scallion Omelet - A Cantonese-style omelet with juicy shrimp and scallions Breakfast Members Shrimp & Scallion Omelet A Cantonese-style omelet with juicy shrimp and scallions - fast, low-carb, and rich in the minerals most linked to fertility. 15 min Medium Pescatarian Shrimp & Tomato Zucchini Noodles with Whole-wheat Spaghetti - Garlicky shrimp in a quick cherry tomato sauce over half spaghetti, half zucchini ribbons Dinner Members Shrimp & Tomato Zucchini Noodles with Whole-wheat Spaghetti Garlicky shrimp in a quick cherry tomato sauce over half spaghetti, half zucchini ribbons - lighter pasta that still twirls properly. 25 min Easy Pescatarian Shrimp, Avocado & Quinoa Salad with Lime - Cooked shrimp over herby quinoa with avocado, cucumber and a punchy lime dressing Lunch Members Shrimp, Avocado & Quinoa Salad with Lime Cooked shrimp over herby quinoa with avocado, cucumber and a punchy lime dressing - light, cold and mineral-dense. 25 min Easy Pescatarian Shrimp, Chorizo-Free Paella-Style Rice - A smoky one-pan paella-style rice with shrimp, peppers and peas Dinner Members Shrimp, Chorizo-Free Paella-Style Rice A smoky one-pan paella-style rice with shrimp, peppers and peas - saffron optional, socarrat crust encouraged, cured meat unnecessary. 50 min Medium Pescatarian Shrimp, Mango & Avocado Rice Paper Bowls - A deconstructed summer roll: cooked shrimp, mango, avocado and herbs over rice noodles with a lime-tamari dressing. Lunch Members Shrimp, Mango & Avocado Rice Paper Bowls A deconstructed summer roll: cooked shrimp, mango, avocado and herbs over rice noodles with a lime-tamari dressing. 25 min Medium Pescatarian Shrimp, Pea & Lemon Risotto - A classic lemony shrimp and pea risotto stirred to silk Dinner Members Shrimp, Pea & Lemon Risotto A classic lemony shrimp and pea risotto stirred to silk - the slow, meditative dinner for evenings when stirring is the therapy. 45 min Medium Pescatarian Smoked Salmon & Soft Scrambled Eggs - Omega-3 DHA, vitamin D, iodine and choline on one plate Breakfast Members Smoked Salmon & Soft Scrambled Eggs Omega-3 DHA, vitamin D, iodine and choline on one plate - the hardest-to-get nutrients for egg and sperm quality. 15 min Easy Pescatarian Thai-Style Green Curry with Shrimp & Green Beans - A fragrant coconut green curry with shrimp, green beans and Thai basil Dinner Bonus Thai-Style Green Curry with Shrimp & Green Beans A fragrant coconut green curry with shrimp, green beans and Thai basil - takeaway night, but the shrimp are properly cooked and the sodium is yours to control. 30 min Medium Pescatarian Trout & Chive Scramble on Wholegrain Toast - Soft-set scrambled eggs folded with flakes of cooked trout and chives Breakfast Members Trout & Chive Scramble on Wholegrain Toast Soft-set scrambled eggs folded with flakes of cooked trout and chives - a five-ingredient breakfast with serious nutrient credentials. 15 min Easy Pescatarian Tuna-Free Niçoise with Hot-Smoked Trout - All the Niçoise pleasures Lunch Members Tuna-Free Niçoise with Hot-Smoked Trout All the Niçoise pleasures - potatoes, green beans, olives, eggs - with hot-smoked trout standing in for the tuna. 30 min Medium Pescatarian

This is general information, not medical advice - always check with your doctor or midwife. See our sources and standards.

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