Get more seafood into your diet with this easy meal plan

THIS week, we want to challenge you to ‘bring on better living’ and add more seafood to your diet with our five-day meal plan.

Many varieties of seafood, especially oily fish, are high in omega-3 fats, which help to keep the heart functioning normally.

Most seafood is also high in protein and provides a wide range of vitamins and minerals, too, making it an excellent addition to a balanced diet.

For example, most species are rich in selenium, oily fish are packed with vitamin D, and shellfish provide zinc – all nutrients that help to support the normal function of our immune system.

Why not give this meal plan a go and challenge yourself to five days of mouthwatering seafood dinners?

You’ll get the chance to add some new recipes to your repertoire, and you’ll reap all the health benefits.

Want to get involved? First of all, check out the shopping list below which will let you know what you need to buy for the week, and then view our delicious recipes.

Shopping list

Fresh

  • 1 avocado
  • 1 red onion
  • 1 lettuce
  • cherry tomatoes
  • 2 limes
  • 420g chopped Mediterranean vegetables
  • 125g grated cheese
  • garlic
  • broccoli
  • 1 chilli
  • 400g boneless and skinless cod loins
  • 1 bag of gnocchi
  • 1 bag of kale
  • crusty bread
  • brioche buns
  • mixed salad
  • Frozen

  • 400g cooked and peeled prawns
  • 8 chunky fish fingers
  • french fries
  • onion rings
  • Cupboard

  • 250g packet of ready-to-heat Mexican rice
  • 1 tin of mackeral in a spicy tomato or chilli sauce
  • 1 can of black beans
  • 2 cans of tuna
  • 200g penne pasta
  • 485g jar of tuna pasta bake sauce
  • vegetable stock cubes
  • sesame oil
  • medium egg noodles
  • soy sauce
  • kimchi
  • 500ml passata with garlic
  • 1 can chopped tomatoes

Monday – Mackerel burrito bowls

Looking for a lunch that will leave you feeling satisfied? These delicious burrito bowls are ready in no time and packed full of goodness including omega-3-rich mackerel, beans and lots of veggies.

Ingredients:

  • 250g pack of ready-to-heat Mexican-style rice
  • 1 tin of mackerel in a spicy tomato or chilli sauce
  • 1 avocado, stone removed and sliced
  • ½ red onion, finely diced
  • ½ can black beans, rinsed and drained
  • Handful of lettuce leaves
  • Handful of cherry tomatoes, quartered
  • 1 lime, cut into quarters

Method:

  1. Prepare the rice according to the pack instructions, then divide between two bowls.
  2. Arrange all the ingredients in the bowls according to your preference. Give everything a good squeeze of lime juice – and remember to spoon over any tasty sauce that’s left in the tin!

Tuesday – Tuna pasta bake

Make dinner a doddle with a family-friendly classic. Taking just five mins to prepare, this fuss-free pasta bake is a great crowd-pleaser for all the family.

Ingredients:

  • 2 cans tuna in spring water, drained and broken into chunks
  • 200g uncooked penne pasta
  • 420g bag of pre-chopped chunky Mediterranean vegetables
  • 485g jar of tuna pasta bake sauce
  • 125g grated cheese e.g. cheddar, mozzarella

Method:

  1. Preheat the oven to 200°C/fan 180°C/gas mark 6.
  2. Put the pasta and vegetables into a large ovenproof dish. Empty the jar of sauce over the top, then fill the empty jar with water (give it a shake to get all the sauce out of it) and add to the dish. Stir well to coat all the pasta and veg, then add the tuna to the dish and stir to combine all the ingredients.
  3. Place the bake in the oven and cook for 25 minutes.
  4. After 25 minutes, remove the dish from the oven and scatter over the cheese. Return to the oven for a further 20 minutes until the cheese is melted and golden and the pasta is cooked through.

Wednesday – Prawn ramen with spicy kimchi

Raise your ramen game by using prawns instead of chicken in this delicious noodle dish. Budget friendly and able to feed 4 for a tenner, this delicious dinner is ready in 20 minutes.

Ingredients:

  • 2 reduced-salt vegetable stock cubes
  • 1 tbsp sesame oil
  • 2 garlic cloves, minced
  • 8cm piece of ginger, peeled and finely grated
  • 4 nests medium egg noodles
  • 1 head broccoli, cut into small florets
  • 350-400g cooked and peeled prawns
  • 2 tbsp reduced-salt soy sauce
  • 215g jar Korean kimchi, drained
  • 1 chilli pepper, sliced (optional)
  • 1 lime, quartered

Method:

  1. Dissolve the stock cubes in a little boiling water and set aside.
  2. Gently heat the oil in a large pan, then add the garlic and ginger, and cook on a low heat for a few minutes. Add 750ml boiling water, bring up to the boil then add the dissolved stock cubes, noodles and broccoli. Cook for 2- 3 minutes.
  3. Add the prawns and cook until they are piping hot and the noodles and broccoli are cooked through.
  4. Season the broth to taste with a little soy sauce if needed, divide into four bowls and garnish your ramen with a good spoonful of kimchi, fresh chilli (if using) and a squeeze of lime.

Thursday – Italian-style fish stew

If you’re craving comfort food this January, then our Italian-inspired fish stew is the perfect choice for an easy and warming dinner. This hearty dish takes no time to prepare thanks to a few store-cupboard heroes, and leftovers can easily be reheated for lunch the next day – it’s a win-win!

Ingredients:

  • 400g boneless, skinless cod loin or fillets (cod loin tends to be a little firmer and will hold together better than cod fillets, but either option will taste delicious)
  • 1 reduced-salt vegetable stock cube
  • 500ml passata with garlic
  • 400g can chopped tomatoes
  • 2 tsp dried oregano or mixed Italian herbs
  • 500g pack gnocchi
  • 1 bag chopped kale, stalks removed
  • Crusty bread, to serve (optional)

Method:

  1. Prepare the fish by patting it dry with kitchen roll, then cut it into 5cm chunks. Cover and set aside.
  2. Dissolve the stock cube in 500ml boiling water.
  3. Put the stock, passata, chopped tomatoes and herbs into a large pan. Bring to the boil, then reduce to a simmer for 10 minutes, allowing the liquid to reduce by one third.
  4. Add the gnocchi and kale and bring back to a simmer to allow the gnocchi and kale to cook through.
  5. Gently drop the cod chunks into the stew and cook for a further 3-4 minutes, or until the cod is cooked through and flakes easily.
  6. Serve the stew in large bowls, with fresh crusty bread, if desired.

Friday – Fish finger burgers

Nothing says Friday quite like a treat meal – and boy do we have delicious seafood option for you. Easy to cook at home, these ultimate fish finger burgers served with onion rings and fries are the perfect way to enter the weekend.

Ingredients:

  • 8 chunky fish fingers
  • 400g frozen French fries
  • 300g frozen onion rings
  • 4 fresh or frozen mini corn-on-the-cob / cobbettes
  • 4 brioche buns, cut in half
  • Mixed salad, to serve
  • Your favourite sauces, to serve (optional)

Method: 

  1. Cook the fish fingers, French fries, onion rings and corn according to the pack instructions.
  2. Fill the brioche rolls with the fish fingers and serve with the French fries, onion rings, corn, salad and favourite sauces, if desired.

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