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:
Ingredients:
- 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
Instructions:
- Toss the mixed greens, avocado, cherry tomatoes and red onion in a large bowl.
- Add the cooked shrimp to the salad.
- In a small bowl, whisk the lemon juice, olive oil, salt and pepper together.
- 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:
Ingredients:
- 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
Instructions:
- Season the fish fillets with cumin, salt and pepper.
- Heat the grill to medium-high and brush the fish with olive oil.
- Grill the fish for 3-4 minutes on each side or until it flakes easily with a fork.
- While the fish is grilling, prepare the yoghourt sauce by combining Greek yoghourt, cucumbers and cilantro.
- Warm the tortillas on the grill for about 30 seconds per side.
- 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.
Ingredients:
- 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
Instructions:
- Season the tuna steaks with soy sauce and sesame oil.
- 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.
- In a bowl, combine cooked quinoa, steamed broccoli, edamame beans and shredded carrots.
- Place the seared tuna on top of the quinoa and vegetable mix.
- 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?