Easy and Delicious Seafood-Based Diet Recipes for Busy Weeknights

Benefits of a seafood-based diet

Many health experts recommend eating seafood often or occasionally. We try to eat seafood like tuna, salmon, or shrimp at least twice per week in our household.

Seafood is packed with essential nutrients like omega-3 fatty acids, which benefit heart health and brain function. Additionally, seafood is a great source of protein, vitamins, and minerals important for overall well-being. The low saturated fat content in seafood makes it a healthy choice for those looking concerned about heart health.

BUT, we know that seafood can be intimidating to cook! It certainly was for us when we first started cooking it.

We have included several delicious, easy seafood recipes and meal ideas throughout this article to make the journey to eating more fish easy. Read on!

Please note, this article includes affiliate links. As an Amazon Associate, we earn from qualifying purchases, at no cost to you. 

Appetizing healthy rice noodles and salmon salad

Importance of seafood in a balanced diet

Seafood is a nutrient-rich food that provides essential nutrients like omega-3 fatty acids, protein, vitamins, and minerals. Including seafood in your diet supports heart health, brain function, and overall well-being.

Omega-3 fatty acids in seafood are crucial for brain development and reducing the risk of heart disease. Omega-3 fatty acids can be challenging to find in our Western Diets. Fish and other forms of seafood are a great way to eat it.

Regularly consuming seafood can also improve eye health and lower the risk of certain chronic diseases. Other health benefits include reducing the risk of heart disease, lowering blood pressure, and aiding in weight management. Including a variety of seafood in your diet can provide a delicious way to boost your health without sacrificing flavor.

Nutritional value of seafood-based dishes

Seafood-based dishes are packed with essential nutrients like omega-3 fatty acids, protein, vitamins, and minerals that are beneficial for your overall health. Omega-3 fatty acids, found in fish like salmon and mackerel, are known to support heart health and brain function. Seafood is also a great source of lean protein, important for muscle growth and repair.

Additionally, seafood dishes provide vitamins such as vitamin D and B vitamins, along with minerals like iodine and selenium, which are crucial for a well-balanced diet. Incorporating seafood into your meals can be a flavorful way to boost your nutritional intake.

Convenience of seafood for busy weeknights

Seafood is a quick and easy option for busy weeknights as it cooks faster than many other meats.

Salmon, for example, can be baked in just 15-20 minutes, while shrimp typically cooks in under 5 minutes.

Seafood is also versatile. It can be cooked in lots of different ways. Some of the ways we love to cook seafood include: grilled, baked, roasted, or pan-seared to bring out its natural taste. Many white fishes have a mild flavor and can thus be paired with lots of different ingredients, vegetables, and sauces to make incredible meals.

You can try dishes like lemon garlic butter shrimp, grilled salmon with avocado salsa, or fish tacos for a delicious meal in no time.

Quick and easy seafood recipes

Here’s one of our favorite Easy Seafood Recipes that includes mostly pantry & freezer staples! Mediterranean Tuna Pasta

Don’t miss Shrimp in Skillet: 20 Minute Dinner either!

Try our Oven Baked Salmon Recipe Here.

Or this Lemon Dill Salmon Bake Here.

Shrimp Pasta with Burst Tomatoes Here.

Want MORE Seafood recipes? Check out our very favorite New York Times Bestseller Seafood Cookbook. The definitive seafood guide from a three-Michelin-starred chef that makes cooking fish feel totally doable! Plus, it features gorgeous photography and step-by-step techniques.

Your weeknight dinners are calling for more fish! More Shrimp! More seafood!

Simple seafood meal prep ideas

If you are a person that prefers meal ideas, rather than following a specific recipe, we have you covered.

You can simplify your meal prep with some seafood-based dishes.

Try these straightforward meal ideas for a delicious and easy weeknight dinner:

  • Salmon and asparagus foil packs: Season salmon and asparagus with lemon, garlic, and herbs. Wrap them in foil and bake for a quick and flavorful meal.
  • Shrimp stir-fry: Saute shrimp with mixed vegetables in a stir-fry sauce. Serve over rice for a simple and tasty dish.
  • Tuna pasta salad: Mix cooked pasta with canned tuna, cherry tomatoes, cucumbers, and a lemon vinaigrette (or Greek yogurt) for a light and refreshing meal.

These meals are quick to prepare and packed with flavor, making them perfect for busy nights when you want a healthy meal without the hassle. Plus you can customize them however you’d like.

Time-saving tips for seafood cooking

To save time when cooking seafood, opt for quick-cooking seafood options like shrimp, fish fillets, or scallops. Prep ingredients beforehand by washing and chopping vegetables to have them ready to go. (Pro tip: we like to buy prewashed and prechopped veggies. They are more expensive and won’t last as long in your fridge, but they are perfect for nights when we need convenience.)

We also recommend that you keep frozen seafood in your freezer at all times. Some seafood like shrimp can cook directly from frozen. Other options like salmon and tilapia thaw quickly & will be ready to use without too much time. You will find that most frozen seafood is just as flavorful as fresh seafood.

Invest in a good quality seafood cookbook or bookmark our website for easy and delicious seafood recipes. (See some of our recipes above!)

Consider one-pan meals where you can cook the seafood alongside vegetables or grains for a complete dish in less time. (Roasted Fish with Veggies is a winner, and most of the time is hands-off!)

Making seafood a staple in your weekly meal plan

Seafood is a versatile and nutritious food choice that can easily be incorporated into your weekly meal plan. It’s rich in omega-3 fatty acids, which are beneficial for heart health. Additionally, it’s a great source of protein and essential nutrients.

By including seafood in your diet, you can enjoy a variety of flavors and textures while improving your overall health.

Fish, shrimp, salmon, and tuna are popular options that can be cooked quickly for busy weeknights. Including seafood in your meals regularly can boost your intake of essential nutrients and add a delicious twist to your dinner routine.

For more about Fish and the Mediterranean Diet, including what to do if you CAN’T eat fish, check out this article.

Want MORE Seafood recipes? Check out our very favorite Seafood Cookbook. The definitive seafood guide from a three-Michelin-starred chef that makes cooking fish feel totally doable! Plus, it features gorgeous photography and step-by-step techniques.

And SUBSCRIBE to our emails for all this amazing content straight to your inbox!

Leave a comment