Quick and Easy Seafood Delights: 21 Recipes Cooked in 20 Minutes or Less
In the quest for a nutritious and delicious meal, these 21 seafood recipes offer a tantalizing fusion of flavours and a host of health benefits. Developed by the organization Change M, these recipes not only promote sustainable seafood but also provide a wealth of options for a balanced diet.
1. Thai Coconut Soup
A nondairy alternative to chowder, this soup is a delightful blend of coconut milk, fish sauce, and cilantro. It's a quick and easy way to enjoy a taste of Thailand in your own kitchen.
2. Blackened Mahi-Mahi Sandwich
Cook the mahi-mahi in just 8 minutes, and assemble the sandwich for a simple yet satisfying meal. This dish is a great option for those who love the taste of the sea with minimal effort.
3. USDA Recommendation
The United States Department of Agriculture (USDA) recommends two servings (or 8 ounces) of seafood per week. Incorporating these recipes into your diet can help you meet this recommendation.
4. Crusty Baguette With Seafood Spread
An appetizer that takes just 15 minutes from start to finish, this dish consists of seared shrimp, toasted bread, and a cheese spread. It's a perfect starter for any meal.
5. 20-Minute Shrimp and Spinach Curry
This fusion of Thai and Indian flavors is a quick and easy dish that offers a burst of exotic taste.
6. Better-Than-Takeout Shrimp Fried Rice
This dish uses quick-cooking rice, low-sodium soy sauce, and less oil than the take-out kind. Enjoy a healthier version of a classic favourite at home.
7. Warm Bay Scallop Salad With Zucchini and Asparagus
Cooked in heart-healthy ghee, this salad is a delicious and nutritious option. The combination of scallops, zucchini, and asparagus provides a variety of textures and flavours.
8. Clean-Eating Tuna Salmon Salad Sandwich
This sandwich uses cottage cheese, salmon, and tuna, offering a healthier alternative to traditional sandwiches.
9. Superfood Salmon Salad With Coconut Orange Vinaigrette
This salad includes salmon, spinach, avocado, kale, pomegranate, and a coconut orange vinaigrette. It's a nutrient-rich meal that's easy to prepare.
10. Quick, Easy Fish Stew
This stew takes 20 minutes to prepare and includes a good splash of sauvignon blanc, adding a touch of sophistication to the dish.
11. 21 Quick and Healthy Seafood Recipes
These recipes were all developed by Change M, an organization that promotes sustainable seafood and provides recipes on its campaign website.
12. One-Pan Herb-Roasted Arctic Char With Asparagus and Tomatoes
This 15-minute fish and veggie dish is a simple and flavourful option for a quick meal.
13. Cilantro Lime Shrimp With Mango Avocado Salsa
This vibrant appetizer pairs sweet mango, creamy avocado, herby cilantro, and fresh lime with shrimp, creating a delightful combination of flavours and textures.
14. Avocado Shrimp Flatbread Sandwich
This sandwich contains seared shrimp, creamy avocado, and salty feta, offering a delicious and nutritious meal option.
15. Seafood Contains Heart-Healthy Nutrients
Seafood is a rich source of heart-healthy omega-3 fatty acids, vitamin D for bone health, and vitamin B6 for better immune function.
16. Tuna Spinach Salad
This salad contains a generous serving of baby spinach, plus tomato, and Greek yogurt and mozzarella cheese replace mayo, creating a rich and creamy texture.
17. Tuna Pita Pockets
This dish lightens up classic tuna salad by swapping out some of the mayo for Greek yogurt and adding red grapes for a refreshing, slightly sweet crunch.
18. Miso Ginger-Glazed Salmon
This salmon dish uses soy, miso paste, and sesame oil for its glaze, adding an oriental twist to the dish.
19. Spicy Crab Bites
This affordable, easier, and healthier version of traditional crab cakes uses imitation meat, herbs, breadcrumbs, and binding agents.
20. Honey-Lime Shrimp and Avocado Salad
This salad has a short ingredient list and prep time, where the dressing doubles as the marinade for the shrimp.
21. Healthy Lemon Parmesan Sardine Pasta
This dish uses high concentrations of inflammation-reducing fatty acids from sardines. The pasta is a quick and easy meal that's packed with flavour.
22. Easy Quinoa Fish Taco Bowls
These bowls swap in quinoa for tortillas, making the dish gluten-free and free-form.
23. Americans Consume Less Seafood Than Recommended
On average, Americans consume 2.7 ounces of seafood per week, which is less than the USDA's recommended 8 ounces per week. Incorporating these recipes into your diet can help bridge this gap.
24. Seafood Paella
This dish uses 10 ingredients and 20 minutes to prepare, offering a quick and easy way to enjoy a taste of Spain.
25. Creamy Seafood Chowder
This soup is a 20-minute dish without any butter, made with potatoes, flour, and milk. It's a healthier alternative to traditional chowders.
