Incorporating seafood into your weekly meals is not only a delicious choice but also a healthy one. These three recipes are perfect for those busy weeknights when you want something nutritious yet quick to prepare. Each dish brings its unique flavor while keeping the concept of healthy eating at the forefront. You’ll love how effortless it is to whip up these meals, and they’re sure to impress anyone around your dinner table.
Recipe 1: Cod Tomato Olive Tray Bake
Ingredients
- 4 cod fillets (about 1 lb or 450 g)
- 2 cups (300 g) cherry tomatoes, halved
- 1 medium zucchini, sliced
- 1/2 cup (75 g) olives, pitted and sliced
- 1 tablespoon (15 ml) olive oil
- Lemon slices
- 1 teaspoon dried oregano
- Salt and pepper, to taste
Instructions
- Preheat your oven to 400°F (200°C).
- On a large sheet pan, arrange the cod fillets in the center. Surround them with the halved cherry tomatoes, zucchini slices, and olives.
- Drizzle everything with olive oil, then sprinkle oregano, salt, and pepper over the top. Add a few lemon slices on the cod for extra flavor.
- Bake for 12–15 minutes, or until the cod flakes easily with a fork and the vegetables are tender.
- Serve warm, drizzling some of the pan juices over each portion for added flavor.
Tips
- Ensure the cod is evenly spaced on the pan for even cooking.
- If you like a crispy top, switch to broil for the last 2 minutes of cooking time. Keep a close eye to prevent burning!
Recipe 2: Tuna Avocado Patties
Ingredients
- 2 cans (about 12 oz or 340 g) tuna, drained
- 1 ripe avocado, mashed
- 1 egg
- 1/2 cup (50 g) oats or breadcrumbs
- 1 tablespoon (15 g) Dijon mustard
- 1 tablespoon (15 ml) lemon juice
- Salad greens, for serving
- Salt and pepper, to taste
Instructions
- In a large bowl, combine the drained tuna, mashed avocado, egg, oats or breadcrumbs, Dijon mustard, and lemon juice. Season with salt and pepper.
- Mix well until everything is thoroughly combined.
- Form the mixture into patties, about 1/2 inch thick.
- Heat a non-stick skillet over medium heat. Add a splash of olive oil, then cook the patties for 4–5 minutes on each side, until they are golden brown.
- Serve on a bed of salad greens for a fresh and tasty meal.
Tips
- You can add chopped herbs like parsley or dill to the mixture for extra flavor.
- Make sure the pan isn’t too hot; a medium heat allows the patties to cook through without burning.
Recipe 3: Shrimp Cauliflower Fried Rice
Ingredients
- 1 lb (450 g) shrimp, peeled and deveined
- 4 cups (600 g) cauliflower rice
- 1 cup (150 g) peas and carrots, frozen or fresh
- 2 eggs
- 2 tablespoons (30 ml) soy sauce
- 2 cloves garlic, minced
- 2 green onions, sliced
- Salt and pepper, to taste
- Olive oil for cooking
Instructions
- In a large skillet or wok, scramble the eggs over medium heat until fully cooked. Set aside.
- In the same skillet, add a bit of olive oil and sauté the garlic until fragrant, about 30 seconds.
- Toss in the shrimp and cook for 2–3 minutes until they turn pink.
- Add cauliflower rice and peas and carrots to the skillet, stirring to combine. Cook for another 3–4 minutes until everything is heated through.
- Stir in the soy sauce and scrambled eggs, mixing well. Top with green onions before serving.
Tips
- Using pre-riced cauliflower saves time; you can often find it in the frozen section.
- Adjust the soy sauce based on your salt preference; you can also use a low-sodium version if desired.
These three healthy seafood dinners are sure to become staples in your kitchen. With their ease of preparation and delightful flavors, you won’t just feel good about what you’re eating—you’ll love how easy it is to bring them to the table. Enjoy the freshness of the sea and the vibrant colors of vegetables with each delicious bite!
Cod Tomato Olive Tray Bake
A flavorful cod dish baked with cherry tomatoes, zucchini, and olives for a nutritious weeknight meal.
For the Cod Bake
- 4 fillets cod fillets (about 1 lb or 450 g)
- 2 cups cherry tomatoes, halved (300 g)
- 1 medium zucchini, sliced
- 1/2 cup olives, pitted and sliced (75 g)
- 1 tablespoon olive oil (15 ml)
- 1 slices Lemon slices (For added flavor)
- 1 teaspoon dried oregano
- to taste Salt and pepper
Preparation and Baking
- Preheat your oven to 400°F (200°C).
- On a large sheet pan, arrange the cod fillets in the center. Surround them with the halved cherry tomatoes, zucchini slices, and olives.
- Drizzle everything with olive oil, then sprinkle oregano, salt, and pepper over the top. Add a few lemon slices on the cod for extra flavor.
- Bake for 12–15 minutes, or until the cod flakes easily with a fork and the vegetables are tender.
- Serve warm, drizzling some of the pan juices over each portion for added flavor.
Ensure the cod is evenly spaced on the pan for even cooking. If you like a crispy top, switch to broil for the last 2 minutes of cooking time. Keep a close eye to prevent burning!
