The United States Department of Agriculture says twice a week, make seafood the protein on your plate. Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.
Fish in a Flash: Quick Dinner Ideas
With holiday parties, travel and last-minute shopping, it’s no wonder that healthy habits—like eating a nutritious dinner—tend to fall by the wayside. Getting a healthy dinner on the table is challenging enough without adding in holiday activities. But, it doesn’t have to be impossible.
Lean on convenience whole foods, like fruit, ready-to-eat packaged veggies, supermarket salad bars, frozen or quick-cooking whole grains (like brown rice) and frozen or canned lean proteins (such as canned beans, frozen shrimp and canned tuna, salmon or crabmeat).
Here are some ideas for getting a quick, healthy and tasty meal on the dinner table. And, you’ll be one step closer to eating the MyPlate way.
• Simple stir-fry veggies and shrimp. Ready-to-eat packaged veggies (like spinach, broccoli, carrots or a veggie mix) make dinner a snap. They cost a little more, but having those veggies ready to go on a busy night may be worth the extra dough. Sauté veggies and frozen shrimp in a sesame oil and soy sauce. Toss with quick-cooking brown rice or soba noodles.
• Powered up salad greens. Hit the supermarket salad bar. Or, grab a bag of mixed salad greens. Top with tomatoes, cucumbers, crushed tortilla chips, avocado, canned tuna and your favorite salsa.
• Toss a healthy pizza. Top a whole wheat pizza crust with tomatoes, olives, basil leaves, garlic, canned tuna and a little mozzarella cheese. Drizzle with olive oil and balsamic vinegar and bake until cheese melts.
• Make a quick and healthy burger. Mix a can of salmon with chopped onions, parsley, bread crumbs or panko, egg white and red pepper flakes. Sauté in olive oil until cooked and serve with mixed greens or baked sweet potato fries.
For other quick and healthy protein-packed recipes, check out our recipes.
What are some of your busy-weeknight-go-to dinners? We’d love to hear from you! Leave a comment or email me.
Posted by Rima Kleiner, MS, RD
Rima Kleiner, MS, RD
I am passionate about good food, cooking, and helping others prepare healthy and tasty meals. Fish—packed with omega-3 fatty acids and protein—is a staple of those meals. In my role as a registered dietitian with the National Fisheries Institute, I track and translate the latest news on the nutritional benefits of seafood. My background includes degrees in Human Nutrition and Communications. I work with food and beverage groups, as well as individuals, teach nutrition to culinary students and create wellness programs for employers. I also often provide commentary for news media. When I am not cooking a healthy meal or running after my two young children, you can find me running, hiking or practicing yoga.
Jennifer McGuire, MS, RD
I am a registered dietitian with the National Fisheries Institute, so fish is my nutrition forte. I earned my BA in Communication from Southwestern University. During college, one of my very favorite evening outings was a leisurely trip to the grocery market. My passion for food was undeniable, so I combined both of my interests by earning my MS in Nutrition Communication from Tufts University in Boston, MA. As well as my Registered Dietitian (RD) credential through the University of Delaware. I live in Beaufort, SC where my husband serves as a US Marine Corps Judge Advocate. I love to entertain, travel, watch reality TV, grill outdoors, run, and practice yoga.