Get more seafood into your diet with this easy meal plan

THIS week, we need to problem you to ‘deliver on higher residing’ and add extra seafood to your food plan with our five-day meal plan.

Many types of seafood, particularly oily fish, are excessive in omega-3 fat, which assist to maintain the center functioning usually.

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Most seafood can be excessive in protein and offers a variety of nutritional vitamins and minerals, too, making it a wonderful addition to a balanced food plan.

For instance, most species are wealthy in selenium, oily fish are filled with vitamin D, and shellfish present zinc – all vitamins that assist to assist the conventional perform of our immune system.

Why not give this meal plan a go and problem your self to 5 days of mouthwatering seafood dinners?

You’ll get the possibility so as to add some new recipes to your repertoire, and also you’ll reap all of the well being advantages.

Need to get entangled? Initially, try the buying checklist beneath which can let you already know what that you must purchase for the week, after which view our scrumptious recipes.

Monday – Mackerel burrito bowls

Searching for a lunch that can go away you feeling glad? These scrumptious burrito bowls are prepared very quickly and packed stuffed with goodness together with omega-3-rich mackerel, beans and plenty of veggies.

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Components:

• 250g pack of ready-to-heat Mexican-style rice
• 1 tin of mackerel in a spicy tomato or chilli sauce
• 1 avocado, stone eliminated and sliced
• ½ crimson onion, finely diced
• ½ can black beans, rinsed and drained
• Handful of lettuce leaves
• Handful of cherry tomatoes, quartered
• 1 lime, minimize into quarters
  

Technique:

1. Put together the rice in keeping with the pack directions, then divide between two bowls.
2. Organize all of the elements within the bowls in keeping with your desire. Give all the things a superb squeeze of lime juice – and bear in mind to spoon over any tasty sauce that’s left within the tin!

Tuesday – Tuna pasta bake

Make dinner a doddle with a family-friendly basic. Taking simply 5 minutes to arrange, this fuss-free pasta bake is a good crowd-pleaser for all of the household.

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Components:

• 2 cans tuna in spring water, drained and damaged into chunks
• 200g raw penne pasta
• 420g bag of pre-chopped chunky Mediterranean greens
• 485g jar of tuna pasta bake sauce
• 125g grated cheese e.g. cheddar, mozzarella
  

Technique:

1. Preheat the oven to 200°C/fan 180°C/gasoline mark 6.
2. Put the pasta and greens into a big ovenproof dish. Empty the jar of sauce excessive, then fill the empty jar with water (give it a shake to get all of the sauce out of it) and add to the dish. Stir properly to coat all of the pasta and veg, then add the tuna to the dish and stir to mix all of the elements.
3. Place the bake within the oven and cook dinner for 25 minutes.
4. After 25 minutes, take away the dish from the oven and scatter over the cheese. Return to the oven for an extra 20 minutes till the cheese is melted and golden and the pasta is cooked by.

Wednesday – Prawn ramen with spicy kimchi

Increase your ramen recreation by utilizing prawns as a substitute of hen on this scrumptious noodle dish. Funds pleasant and in a position to feed 4 for a tenner, this scrumptious dinner is prepared in 20 minutes.

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Components:

• 2 reduced-salt vegetable inventory cubes
• 1 tbsp sesame oil
• 2 garlic cloves, minced
• 8cm piece of ginger, peeled and finely grated
• 4 nests medium egg noodles
• 1 head broccoli, minimize into small florets
• 350-400g cooked and peeled prawns
• 2 tbsp reduced-salt soy sauce
• 215g jar Korean kimchi, drained
• 1 chilli pepper, sliced (non-compulsory)
• 1 lime, quartered

Technique:

1. Dissolve the inventory cubes in just a little boiling water and put aside.
2. Gently warmth the oil in a big pan, then add the garlic and ginger, and cook dinner on a low warmth for a couple of minutes. Add 750ml boiling water, deliver as much as the boil then add the dissolved inventory cubes, noodles and broccoli. Cook dinner for 2- 3 minutes.
3. Add the prawns and cook dinner till they’re piping scorching and the noodles and broccoli are cooked by.
4. Season the broth to style with just a little soy sauce if wanted, divide into 4 bowls and garnish your ramen with a superb spoonful of kimchi, recent chilli (if utilizing) and a squeeze of lime.

Thursday – Italian-style fish stew

In the event you’re craving consolation meals this January, then our Italian-inspired fish stew is the proper selection for a straightforward and warming dinner. This hearty dish takes no time to arrange thanks to a couple store-cupboard heroes, and leftovers can simply be reheated for lunch the subsequent day – it’s a win-win!

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Components:

• 400g boneless, skinless cod loin or fillets (cod loin tends to be just a little firmer and can maintain collectively higher than cod fillets, however both choice will style scrumptious)
• 1 reduced-salt vegetable inventory dice
• 500ml passata with garlic
• 400g can chopped tomatoes
• 2 tsp dried oregano or combined Italian herbs
• 500g pack gnocchi
• 1 bag chopped kale, stalks eliminated
• Crusty bread, to serve (non-compulsory)

Technique:

1. Put together the fish by patting it dry with kitchen roll, then minimize it into 5cm chunks. Cowl and put aside.
2. Dissolve the inventory dice in 500ml boiling water.
3. Put the inventory, passata, chopped tomatoes and herbs into a big pan. Deliver to the boil, then cut back to a simmer for 10 minutes, permitting the liquid to cut back by one third.
4. Add the gnocchi and kale and produce again to a simmer to permit the gnocchi and kale to cook dinner by.
5. Gently drop the cod chunks into the stew and cook dinner for an extra 3-4 minutes, or till the cod is cooked by and flakes simply.
6. Serve the stew in giant bowls, with recent crusty bread, if desired.

Friday – Fish finger burgers

Nothing says Friday fairly like a deal with meal – and boy do we have now scrumptious seafood choice for you. Simple to cook dinner at house, these final fish finger burgers served with onion rings and fries are the proper technique to enter the weekend.

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Components:

• 8 chunky fish fingers
• 400g frozen French fries
• 300g frozen onion rings
• 4 recent or frozen mini corn-on-the-cob / cobbettes
• 4 brioche buns, minimize in half
• Blended salad, to serve
• Your favorite sauces, to serve (non-compulsory)

Technique: 

1. Cook dinner the fish fingers, French fries, onion rings and corn in keeping with the pack directions.
2. Fill the brioche rolls with the fish fingers and serve with the French fries, onion rings, corn, salad and favorite sauces, if desired.

For extra recipes and inspiration, visit the Love Seafood website.