Healthy Seafood Lunch Ideas for a Balanced Diet

Photo by Askar Abayev

Finding it hard to craft a wholesome and nutritious meal? Seafood should be a top choice. The natural richness of seafood in essential nutrients, lean protein and omega-3 fatty acids makes it an excellent option for a midday meal that nourishes your body.

Let’s explore delightful seafood lunch ideas that not only tantalise your taste buds but also contribute to a balanced and healthy diet.

Exploring the Nutritional Bounty of Seafood

Seafood offers a ton of health benefits—that’s a fact. It’s not only delicious but also a source of key nutrients that can boost your well-being. Here’s a glimpse of what seafood brings to your plate:

  • Omega-3 fatty acids – Seafood is rich in omega-3s, which are heart-healthy and contribute to cognitive function. That’s apart from helping reduce inflammation in the body.
  • Lean protein – Seafood is a superb source of lean, low-fat protein, ideal for muscle growth and repair.
  • Vitamins and minerals – Seafood provides essential vitamins and minerals, including Vitamin D, Vitamin B12, iodine and selenium.
  • Low calories – Many seafood options are low in calories, making them perfect for those looking to manage their weight.

Satisfying Seafood Salad

A seafood salad is a delightful and light lunch option that can keep you energised throughout the day. Here’s a simple and nutritious recipe to get you started:


  • 200g cooked shrimp or prawns
  • 150g mixed greens (e.g., spinach, arugula)
  • 1/2 avocado, sliced
  • 1/4 cup cherry tomatoes, halved
  • 1/4 red onion, thinly sliced
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • salt and pepper to taste


  1. Toss the mixed greens, avocado, cherry tomatoes and red onion in a large bowl.
  2. Add the cooked shrimp to the salad.
  3. In a small bowl, whisk the lemon juice, olive oil, salt and pepper together.
  4. Drizzle the dressing over the salad, and then gently toss to combine.

Grilled Seafood Wraps

For a warm and filling lunch, try grilled seafood wraps. This recipe is a perfect blend of flavours and textures:


  • 2 white fish fillets (e.g., snapper or cod)
  • 4 whole-grain tortillas
  • 1/2 cup Greek yoghourt
  • 1/4 cup chopped cucumbers
  • 1/4 cup cherry tomatoes, quartered
  • 1/4 cup fresh cilantro, chopped
  • 1 teaspoon cumin
  • salt and pepper to taste
  • olive oil for grilling


  1. Season the fish fillets with cumin, salt and pepper.
  2. Heat the grill to medium-high and brush the fish with olive oil.
  3. Grill the fish for 3-4 minutes on each side or until it flakes easily with a fork.
  4. While the fish is grilling, prepare the yoghourt sauce by combining Greek yoghourt, cucumbers and cilantro.
  5. Warm the tortillas on the grill for about 30 seconds per side.
  6. Assemble the wraps by placing the grilled fish, cherry tomatoes and yoghourt sauce in each tortilla. Fold and enjoy.

Seared Tuna and Quinoa Bowl

For a heartier and more substantial lunch, a seared tuna and quinoa bowl is a nourishing choice that’s also brimming with flavour.


  • 2 tuna steaks
  • 1 cup cooked quinoa
  • 1 cup steamed broccoli florets
  • 1/2 cup edamame beans
  • 1/4 cup shredded carrots
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon sesame seeds
  • 1 green onion, thinly sliced


  1. Season the tuna steaks with soy sauce and sesame oil.
  2. Heat a skillet over medium-high heat and sear the tuna for 1-2 minutes on each side or to your desired level of doneness.
  3. In a bowl, combine cooked quinoa, steamed broccoli, edamame beans and shredded carrots.
  4. Place the seared tuna on top of the quinoa and vegetable mix.
  5. Sprinkle with sesame seeds and then garnish with green onions.

A Seafood Feast for Lunch?

Apart from being a great addition to your lunch, seafood is also a gateway to a healthier, more balanced diet. Whether you choose a seafood salad, grilled wraps or a tuna and quinoa bowl, these lunch ideas offer a delightful array of flavours while supplying your body with essential nutrients.

How about treating yourself and your family to a satisfying seafood lunch that keeps your taste buds and your health in harmony?