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Welcome to another scrumptious Seafood Sunday, fellow Seafoodies!
We know the drill—time is of the essence, and a satisfying lunch break seems like a distant dream amidst looming deadlines and busy lives. But who says lunch in a brown bag has to be dull? We’ve got your back with our ultimate tried-and-true collection of easy, delectable seafood lunches that you can prepare and pack in mere minutes.
Incorporating seafood into your midday meal is not just about meeting the recommended 2-3 servings of seafood per week (LINK HERE to the American Dietary Recommendations). It’s also a simple and delicious way to fuel up on essential omega-3 fatty acids and protein. Omega-3s, like DHA and EPA, found abundantly in seafood, play a crucial role in enhancing brain health and focus. Plus, seafood offers complete protein, ensuring sustained energy throughout the day to help banish that notorious post-lunch slump!
If you’re anything like the Dish On Fish team, your busy schedule may often make lunchtime feel rushed. However, practicing mindfulness when it comes to healthy meals doesn’t have to be complicated.
Here are some quick ways to make on-the-go meal prepping easier!
1) Prepare for the week ahead by batch cooking and freezing.
Portioning out your lunch ahead of time into easy homemade frozen meals is a great way to always have something healthy on hand. Once cooked, let your meal cool, then wrap, label and freeze for a hassle-free lunch later on.
2) Get creative with leftovers.
Transform your seafood leftovers into new meals. You could add last night’s smoked salmon to rice for a tasty lunch. Leftover shrimp can quickly become the protein base for today’s tacos or a savory pasta dish.
3) Use canned or pouched seafood.
Canned or pouched tuna, salmon and sardines are a convenient protein source to keep in your pantry, ready to boost the nutrients and staying power of your lunch. Building meals around shelf-stable seafood also offers an easy and affordable way to enjoy the incredible health perks of Mediterranean and Pescatarian diets, as well!
4) Shop smart by buying in bulk or during sales.
Opt for larger cartons of pantry essentials and portion them into reusable jars for convenience. And don’t forget to grab canned or frozen seafood during sales, ensuring you always have a quick protein option at home.
These tips, along with our recipes, will help you spend less time in the kitchen and more time feeling nourished and energized to take on the day!
So say farewell to lunchtime monotony. Our hand-picked array of outstanding seafood lunch options will transform your lunchbox routine into an epicurean adventure, leaving you excited for each and every mealtime.
Kale Caesar with Shrimp or Salmon
Banish boring lunches! Try this Kale Caesar Salad with shrimp or salmon for a nutritious and speedy meal that delivers maximum flavors with minimal hassle.
Savor a comforting bowl of cod and corn chowder, a hearty and effortless seafood soup that brings warmth to your lunch break in no time at all.
Indulge in the creamy goodness of our classic clam chowder, an easy-to-make, nutrient-packed bowl that’s perfect to prep ahead for those hectic days.
Revamp your salad routine with a zesty, protein-rich delight that can be whipped up in a flash using items you probably already have in your pantry!
Seared Scallop Salad with Blueberries
We always love the sweet-and-savory combination of seafood and fruit—and this salad is no exception! All you need is 15 minutes to make fresh greens, scallops and a simple homemade balsamic dressing come together in a wonderful meal.
This rich and velvety lobster bisque will satisfy your seafood cravings, whether enjoyed fresh or portioned out and reheated!
Delight in a fusion of flavors with seared ahi tuna on Asian slaw, a vibrant, zingy dish that’s as quick to make as it is to enjoy.
Your sushi dreams have finally come true with an easy-to-transport take on salmon sushi that’ll please both your taste buds and your pocketbook.
For a work break snack or a full lunch, this recipe is your quick fix for some crispy, crunchy seafood goodness that tastes just like takeout but is better for your waist and your wallet!
Our Lobster Reuben is a fuss-free and flavorful sandwich that comes together in only 20 minutes—just enough time to make day-of or meal-prep!
Elevate your fish taco game with an explosion of fresh, zesty flavor that is also a great way to reuse last night’s leftovers!
Grilled Mediterranean Cedar Plank Salmon Gyros
Cedar plank grilled salmon works especially well with this Greek-inspired combination of veggies, briny olives, and tangy yogurt. Trust us and make extras—you’re going to want to pack seconds!
For an easy-to-assemble, flavorful meal—look no further than our favorite shrimp tacos! This recipe alone is one reason why we always have a bag of frozen shrimp on hand.
Let the sweetness of coconut and shrimp, plus a subtle hint of jalapeno get you into the vacation state of mind. This Thai-inspired recipe is healthy and also easy to make, thanks to the Air Fryer!
Keep it simple, Seafoodie! Our lemon-pepper salmon burgers are a swift and scrumptious option for a hearty lunchtime treat.
The combination of flaky, grilled fish and creamy, smoky avocado is simply unbeatable! Amp up your average lunch with a light yet satisfying recipe that not only works well with cod but tilapia or mahi-mahi too.
Gluten-Free Acorn Squash and Crab
Dig into this dish for plenty of lean protein and vitamin B-12—courtesy of crab. Then up the ante with dietary fiber, potassium and beta carotene, all thanks to the acorn squash.
Instant Pot Crab Mac ‘n’ Cheese
Savor the creaminess with a comforting bowl of this upgraded mac ‘n’ cheese—that’s speedy to prepare and incredibly tasty—with a little help from your trusty Instant Pot.
Morning hack: Set aside just 30 minutes on Sunday to meal prep these protein-packed egg and crab muffins and you’ll be able to enjoy an easy, filling breakfast—even on the busiest of days!
This speedy yet indulgent sandwich is a rich, creamy delight—packed with jumbo lump crab. And the best part? It’s ready in under 10 minutes.
Seared Tuna with Soy and Red Chiles
A symphony of flavors—soy sauce, sesame oil, scallions, garlic, and fiery dried chilies—mingle in a savory chicken stock sauce, effortlessly complementing this pan-seared tuna.
Use leftover salmon and portion out this pasta bake ahead of time for a week’s worth of nourishing lunch options.
Unwind after a busy morning with an effortless avocado crab roll—a light and fresh meal that lends well to a stress-free lunch break.
Coastal flavors are just a lunchtime away with this clever (and tasty) twist on a classic Cobb Salad. Crab or shrimp would also make an excellent substitution if you don’t have lobster on hand.
Try a takeout favorite at home with a customized poke bowl! This recipe is just the beginning as there are so many ways to modify it to fit your exact taste!
Grilled Halibut with Tomato Avocado Salsa
If you can follow three simple steps, then you can make this ultra-easy prepable lunch. Whether you choose to fire up your grill, bake or poach your halibut—the results will be delish!
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