Fish is a fundamental source of protein for approximately 2.5 billion people worldwide. Fish, the natural marvels of the seas and oceans, are extremely important for us. Therefore, every year on November 21st, we celebrate World Fisheries Day to emphasize the importance of healthy aquatic ecosystems and support sustainable fishing.

With the arrival of November, along with the cold weather knocking on our doors, factors such as changes in weather, inadequate exposure to sunlight, staying indoors, and increased risk of infectious diseases affect both our metabolism and immune system.

In the winter months, the best way to prepare for illnesses is through good nutrition. Fish is one of the immune system's weapons. In these times when adequate and balanced nutrition is critically important, consuming fish at least twice a week helps strengthen our natural defense line, the immune system, and increases our body's resistance. Numerous studies show that regular fish consumption helps maintain cardiovascular health, eye and skin health, and reduces the risk of depression.

Fish contains minerals such as potassium, magnesium, zinc, selenium, phosphorus, iodine, iron, as well as vitamins A, B, C, D, E, and B12, along with beneficial fats like omega-3. Thanks to these features, fish provides protective effects against many diseases by supporting the development and defense abilities of immune cells.

The Tastiest Way to a Strong Immune System: Fish

Nutritionist Berrin Yiğit recommends fish consumption for every age group; "Nutrition is one of the most influential factors on the immune system. We know that the immune system weakens in people with inadequate and unbalanced nutrition. In addition to all of this, the most delicious way to get quality protein and healthy fats is to consume fish 2-3 times a week."

Yiğit provides the following information; "When you combine fish with seasonal vegetables such as cauliflower, celery, spinach, leeks, carrots, turnips, onions, cabbage, Brussels sprouts, chard, arugula, and watercress, the body becomes ready to build a wall for immunity. For example, it's great to put tuna on top of a salad made with arugula, watercress, radish, and red onion, drizzled with lemon, olive oil, balsamic vinegar, and thyme sauce; it's a perfect match. Another recipe ready to be a satisfying lunch option as a garnish or sandwich filler; grate celery and carrots, add strained yogurt, tuna, and spices (cumin, paprika), mix. As a great alternative for children who don't eat fish, you can make a hamburger with Fish Fingers. For a very easy breakfast recipe, spread avocado sauce on toasted whole grain bread and add tuna, finally sprinkle with thyme. It's possible to include fish in omelets, pasta, and pizza in every form."

**Make Room for Health on Your Table with Dardanel**

Moreover, with the healthy, reliable, and convenient flavors in Dardanel's product range, it's very easy to strengthen your immune system this winter.

In addition to tuna, you can easily prepare delicious dishes with sardines, anchovies, salmon, whiting, shrimp, and squid. It's also important to protect and entice every member of the family. We're at an ideal time to instill a love for fish and promote fish consumption for children, whose immune systems are much weaker than adults. During school breaks, you can prepare a meal with vegetables to accompany Fish Fingers for children who spend a lot of time in closed environments such as kindergartens and schools. Dardanel, which offers reliable and innovative products, is preferred by families for Fish Fingers because it uses fish from the clean waters of open seas, not farm fish.

For a more blue, cleaner, and more livable world, hand in hand

Supporting sustainable fishing is important when consuming fish. Large producers have significant responsibilities for the conservation of seas, oceans, and the sustainability of fishing. Advocating sustainable fishing, Dardanel has been a voluntary member of Friend of the Sea (FOS) since 2013. As a brand with the Friend of the Sea certificate for sustainable seafood, it offers dolphin-friendly tuna, respectful to Turkey's living species and seas. In addition, it holds the Dolphin Safe certificate, which demonstrates that no harm is done to dolphins during the catching of the tuna used in its products. Taking concrete steps to reduce potential risks for the sustainability of the ecosystem, Dardanel has been running a system called 'Question Your Fish' since 2017. With this system, you can enter the code on the box of the Dardanel product you purchased on Dardanel.com.tr and see all the processes the fish that comes to your table has gone through, from fishing to the table.

Don't forget to include fish on your tables to stay healthy and delicious.

**Delicious and Practical Recipes with Dardanel Products from Nutritionist Berrin Yiğit**

**TUNA AND RED MULLET SALAD**

**Ingredients:**
- 6 leaves of lettuce
- ½ bunch of arugula
- 5 tablespoons boiled red mullet
- 75 grams of tuna
- 1 tablespoon olive oil
- 1 teaspoon balsamic vinegar
- ½ lemon juice

**Instructions:**
Mix all the ingredients in a bowl. Bon appetit.

**SMOKED SALMON ROLL**

**Ingredients:**
- 2 zucchinis
- 1 tablespoon olive oil
- 5 slices of smoked salmon
- 4 sprigs of dill
- 1 clove of garlic
- 3 tablespoons cream cheese
- ½ lemon juice

**Instructions:**
Cut the zucchinis lengthwise. Grill them in a toaster with a little olive oil. Mix cream cheese, finely chopped dill, garlic, and lemon juice in a bowl. Place smoked salmon lengthwise on the zucchini. Spread the cream cheese sauce on top and roll it into a roll. Bon appetit.

**TUNA TANTUNI**

**Ingredients:**
- 140 grams of tuna
- 1 red onion
- 1 clove of garlic
- 1 green onion
- 5-6 sprigs of parsley
- 1 tablespoon olive oil
- 1 flatbread
- Salt, black pepper