• Maggie @ The Guest Bungalow

Arctic Char Sandwiches & Omega-3 Fatty Acids

Updated: Jan 28

* SPOKEN WORD added 12.13.21 *

To my eternal friend, Maureen. My inspiration in creating this masterpiece. I miss my Thursdays with you and our long, deep, profound conversations.

Personal chef turned blogger! One of my favorite recipes is now yours!

I figured with all the turkey you've been eating, a fish dish might be exactly what the doctor ordered!

Research shows that diseases arise from the presence of inflammation within the body. Omega-3 fatty acids help to decrease and reverse the occurrence of inflammation, thus combating disease states.

It is recommended that we consume two servings; around 3.5 ounces per serving, of fish per week, to increase our intake of omega-3s. Fatty fish, such as, salmon, mackerel, herring, trout, sardines, anchovies, oysters, mussels, and arctic char are rich sources to consider weekly.

It is important to be mindful of mercury content of seafood when selecting sources. Being sure to limit large predatory fish to avoid exposure to toxic levels of mercury; tuna, shark, swordfish, marlin, orange roughy, escolar, king mackerel, and tilefish.

If your favorite seafood is noted on the high mercury content list be sure to limit intake:

-Children 1-4 years of age: max intake of 2.5 ounces per month

-Children 5-11 years of age: max intake of 4 ounces per month

-General Population: max intake of 5 ounces per month

When choosing to consume fish caught by friends and family, it becomes essential to research the safety of local lakes, rivers, and coastal areas.

If you live within commuting distance or enjoy a good adventure as I do, then Lombardi's Seafood in Winter Park, Florida is a must experience!

Being that I am not regularly in Winter Park, I primarily purchase my seafood from Whole Foods Upper Arlington! I prefer smaller groceries and staff that make me feel like family. They seem to always have my favorite, arctic char, in stock whether fresh or frozen but I do call ahead. Without fail, staffing makes a point to set aside what I desire to purchase. I also deeply respect the quality, health, and environmental standards that Whole Foods sets for what is and is not allowed for sale in their stores.

Turkey Sandwiches?!


Make today your seafood day!

Your omega day!

Choose Arctic Char Sandwiches!

It should be noted that arctic char tastes to me like an atlantic salmon and a rainbow trout had sex! Mmmmmmm delicious!

(1) You will need to collect my favorite bread to date! BFree, which I currently purchase at Meijer. I prefer their brown seeded, which I have linked above but I have yet to be disappointed by any of their varieties! I still religiously follow a gluten-free way of life. This bread tastes just as good, if not better than any gluten containing bread I experienced prior to my gluten elimination. Also vegan friendly for my followers who are more mindful than I!

(2) Other essential ingredients for our masterpiece include arctic char, vegan & European style buttery spread, minced onion and garlic, dill weed, honey, and mayonnaise! Honestly, I have been missing Just Mayo but found Sir Kensington's Classic Mayonnaise to be an appropriate substitution! As I can no longer find Just Mayo locally and the Amazon pricing is too high for quantity by my standards.

(3) Set oven to 375 degrees. Place 4 ounce servings of arctic char in your smallest oven friendly dish. Make sure each fish fillet has enough space to breath but no excess. Place 1 tablespoon of buttery spread on top of each fillet and bake for 20 minutes.

(4) In a separate bowl place the warm butter and cooked arctic char and mix together. Discarding the skin of the fish.

(5) Per 4 ounces of cooked arctic char add:

-1 tablespoon of mayonnaise

-1 teaspoon of honey

-1 teaspoon of dill weed

-1/4 teaspoon of minced onion

-1/4 teaspoon of minced garlic

Mix all ingredients together!

(6) Smear butter on slices of bread as if you were making a grilled cheese sandwich and toast bread in pan on stove!

(7) Assemble masterpiece(s) and enjoy!

*Happy belated Thanksgiving!

*Hoping you find yourself grateful for countless blessings!

*Hoping you're opting out of Black Friday! Enjoying peace and relaxation in solitude or in the company of friends and family! Rather than giving in to our consumer driven culture. As the Friday after Thanksgiving does not have to be the day we trample people for things we don’t need; the day after being thankful for what we have.

(abbreviated quote from Steven, The Minimalists Twitter follower)

*Did this expression add value to your life? Please consider donating to support in buying a symbolic cup of coffee! Thank you in advance for your contribution & generosity!

Peace, Love, & Everlasting Protection!


Maggie Fekete, E-RYT, CHC, BCHHP


Experienced-Registered Yoga Teacher

Certified Health Coach

Board Certified Holistic Health Practitioner

*Learn more about my background and offerings!


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