Fish is a tasty and nutritious addition to any diet, but it can be daunting to prepare if you’re not used to cooking with it. When incorporating seafood into your diet, there are many considerations to make, including choosing the best fish or shellfish, to selecting the ideal cooking technique. But rest assured, it’s not as difficult as it seems!
Fish is an excellent source of high-quality protein, omega-3 fatty acids, vitamins, and minerals that can benefit your overall health. Here are some tips and tricks for including fish in your diet, and some simple yet nutritious recipe ideas to get you started.
10 Ways to Include Seafood in Your Meal Planning
1. Eating various types of fish and seafood can help to ensure that your body is receiving a wide range of nutrients, so make fish and seafood a regular part of your meal rotation. We recommend eating 2-3 servings of fish or seafood per week to reach your recommended intake of nutrients; these include providing lean protein, omega-3 fatty acids, and a variety of vitamins and minerals.
2. Each type of fish and seafood has its unique flavour and texture, so try to experiment with different types of fish and seafood. Salmon, tuna, shrimp, scallops, and mussels are a few popular healthy seafood options. To keep things interesting and ensure that you’re receiving a variety of nutrients, we suggest that you make an effort to change the kinds of fish and seafood that you consume weekly.
Pro Tip: Shrimp and salmon are both excellent sources of protein and omega-3 fatty acids.
3. Fish and seafood can have their flavour and texture changed by using various meal preparations, so why not try grilling, baking, sautéing, and steaming as cooking techniques? For example, baking fish can keep the meat moist and flaky whilst grilling fish imparts a smokey flavour. Other excellent alternatives include sautéing and steaming, which are both healthful and simple to prepare.
Pro Tip: Steaming fish and other seafood can help to retain a variety of nutrients.
4. A balanced meal should include a source of protein, whole grains, and healthy fats. To include fish in your meal rotation, create a balanced meal with fish products or seafood by pairing them with whole grains like brown rice and healthy fats like olive oil. Fish and other seafood are excellent sources of protein, and serving them with a whole grain (another great option is quinoa) can boost the meal’s fibre content and other vital elements. Olive oil can also be drizzled over your food to enhance the flavour and good fats.
5. Take your meal preparation to the next level – use herbs and spices to add flavour to your fish and seafood dishes. Some great options include dill, lemon, garlic, and ginger. Using additional herbs and spices can add a ton of flavour to your meal but they can also help to mask the smell if you’re sensitive to fishy aromas. We recommend dill and lemon for fish dishes and garlic or ginger for an added kick to shrimp and other seafood dishes.
Pro Tip: If you’re keen to get started on experimenting with various flavours, check out our Complimentary Products at the link here to get shopping!
6. If you’re tired of eating fish and seafood whole, and if you struggle to finish the lot in one sitting, fish- or seafood-based soups and stews are great ways to get experimental. The best thing about this method is that any leftover fish or seafood can be used in soups and stews like cioppino or bouillabaisse, and they can also make for warm and hearty suppers. Both cioppino, a substantial seafood stew that originated in San Francisco, and bouillabaisse, a traditional Provencal fish stew, are excellent choices.
7. This one’s certainly not for everyone, but for those who are adventurous enough to try – and of course, those who already enjoy – eating raw fish, sushi and sashimi are both healthy and delicious options to consider. Sushi is considered a balanced meal because it often includes cooked rice and a variety of veggies. Sashimi, however, is simply slices of raw fish that are typically accompanied by soy sauce and wasabi.
Pro Tip: Whichever you choose, both are low-calorie and healthy seafood meal options.
8. Delectable seafood dishes from all over the world can help you to expand your meal rotation. We suggest that you explore various seafood recipes from other cultures, such as ceviche, fish curries, and fish tacos. A fantastic choice is ceviche, a South American dish prepared with raw fish marinated in lime juice and herbs. Fish tacos are a terrific alternative as well – they’re a fun and tasty way to consume fish – and fish curry is another excellent way to bring spice and flavour to fish meals.
Pro Tip: For more meal prep ideas and inspiration, browse through our wide collection of fish and seafood recipes!
9. For a fast and wholesome lunch or dinner, use canned fish, such as tuna or salmon, in salads, sandwiches, or pasta dishes. This is an easy and affordable way to include seafood in your diet, especially if you’re just getting started. Salmon and tuna are both excellent choices that can be incorporated to prepare a variety of recipes, and one of the best examples of a quick and easy food to prepare is a tuna salad sandwich or tuna pasta.
10. Knowing where your seafood comes from will help you to pick alternatives that are harvested sustainably; we urge you to be mindful of your seafood purchase selections and support only sustainable seafood. By doing this, you can contribute to the preservation of wild fish populations and guarantee that the seafood you consume is good for both the environment and your body. As a general guideline, we recommend selecting seafood that is rich in omega-3 fatty acids and low in mercury, such as wild salmon and sardines.
Pro Tip: To confirm that the seafood was produced responsibly, you can check for certificates from organizations such as the Marine Stewardship Council (MSC) or the Aquaculture Stewardship Council (ASC).
Now that the fundamentals of including seafood in your diet are covered, let’s talk about some delectable and nourishing ways to make sure that you’re incorporating fish and seafood into your daily meal routine in the tastiest way possible.
10 Ways to Cook with Fish at Home
1. Grilled Fish
Fish can be prepared in a variety of ways, but one of the most popular and simple ways is on the grill. Start with a firm fish like salmon or tuna. The fish can either be seasoned with salt and pepper or marinated in your favourite herbs and spices. Depending on the thickness of the fish, place it on a hot grill and cook for 4 to 6 minutes on each side. Serve with a side of salad or roasted veggies, and you’re good to go.
Our Favourite Grilled Fish Recipe: Braaied (Grilled) Yellowtail
2. Baked Fish
Another quick and wholesome way to include fish in your diet is by baking it. Season the fish with your preferred herbs and spices while your oven is preheated to 190°C. For added flavour, you can also add some lemon or lime juice. Depending on the thickness of the fish, put it in a baking dish and bake for 15 to 20 minutes. For a one-pan supper, we suggest adding some veggies to the mix.
Our Favourite Baked Fish Recipe: Parmesan Baked Salmon
3. Fish Tacos
Fish tacos are a tasty and enjoyable way to eat fish, and they make for the perfect quick and simple (yet tasty) mid-week meal. Choose a firm fish, such as tuna, and season it with your favourite herbs and spices. The fish as the main filling should be thoroughly grilled or baked, and once ready, you can add it to your warmed tortillas with a range of fresh ingredients like avocado, salsa, shredded lettuce, cheese, sour cream and more.
Our Favourite Fish Tacos Recipe: Beer Battered Fish Tacos with Spicy Slaw
4. Fish Soup
Fish soup is a delicious and hearty way to include fish in your meal planning. All you need is a saucepan, sautéed onions and garlic, a few chopped veggies and the type of fish you are most in the mood for, such as salmon. With a little bit of chicken or veggie stock, boil the fish until it is fully done and voilà – you’ve got yourself a comfort meal that’s packed with nutrients. It’s as simple as that!
Our Favourite Fish Soup Recipe: Prawn Soup
5. Fish Curry
Fish curry is a flavourful and healthy way to incorporate fish into your diet. Start by sautéing some onions and garlic in a pot, add some curry powder and your fish or seafood of choice (like salmon or prawns), and simmer with a cup of broth until the fish is cooked through. To enjoy the health benefits of fish curry with enhanced flavour, we recommend adding a generous splash of coconut milk to your broth and adding some veggies for extra nutrients.
Our Favourite Fish Curry Recipe: Simple Thai Fish Curry
6. Fish Cakes
Fish cakes are a wonderful way to eat fish because they require little effort, they’re super tasty, and they’re perfect for lunch or dinner. It’s easy – all you need is some cooked fish, mashed potatoes, breadcrumbs, and egg in a bowl to begin. Simply form patties from the ingredients, and then pan-fry them until golden brown. Pat with a paper towel to remove any excess oil and serve them with a side of salad or veggies. Looking for a delicious sauce to go with your creation? Check out the recipe linked below.
Our Favourite Fish Curry Recipe: Crab Cakes with Spicy Rémoulade
7. Fish & Chips
You can never go wrong with fish and chips! This one’s a classic dish that’s easy to make at home, and this variation of fish pairs beautifully with just about any side dish. Start by seasoning some hake or haddock with salt and pepper. Dip the fish in some flour, then in some beaten egg, and finally in some breadcrumbs. Deep fry the fish until golden brown, and serve with some French fries or sweet potato fries. We love fried fish with a side of coleslaw, but even just a simple sauce will do!
Our Favourite Fried Fish Recipe: Crispy Parmesan Swordfish with Creamy Aioli Sauce
8. Fish Pasta
Unquestionably, this is one of the greatest ways to include fish in your diet. Fish pasta recipes are an excellent way to include a lean protein and healthy fats into your favourite comfort food. To make a spicy seafood pasta, we suggest mixing cooked shrimp or scallops with olive oil, garlic, and red pepper flakes. Otherwise, you can also simply add flaked tuna or salmon to your favourite marinara sauce. It’s hard to go wrong when it comes to pasta dishes, and we have the ideal recipe to get you started.
Our Favourite Fish Pasta Recipe: Creamy Seafood Pasta
9. Fish Stew
Incorporating fish into your stews is not only a delicious way to add variety to your meals, but it can also provide numerous health benefits. Try adding chunks of white fish like hake to a tomato-based stew with vegetables or make a seafood chowder with shrimp, clams, and mussels. Keep in mind that when cooking fish, it is important to avoid overcooking it to maintain its delicate texture and flavour. Also, be sure to choose sustainable seafood.
Our Favourite Fish Stew Recipe: Tomato Seafood Stew
10. Fish Pie
Fish pie is a versatile and practical dish to include in your diet because it can be eaten as a main course or as a leftover lunch option. Salmon, hake, and haddock are all excellent sources of protein and omega-3 fatty acids, and for additional vitamins and minerals, you can also incorporate a variety of vegetables, such as peas, carrots, and sweetcorn. To enhance flavour without adding more salt, we recommend including herbs and spices like paprika or parsley. Y