Seafood | Daily Dish

Honey Mustard Baked Cod & Vegetables

This sheet pan meal is a nutritious combination of lean protein and vegetables. Cod is low in calories but high in protein and omega-3 fatty acids, supporting heart and brain health. The colorful variety of vegetables provides different vitamins, minerals, and fiber. Green beans offer vitamin C and folate, while tomatoes provide lycopene. To make it even healthier, use less honey or substitute with a sugar-free alternative. The mustard adds flavor without significant calories. This meal is naturally gluten-free and can be made dairy-free by using olive oil alone. Consider adding more non-starchy vegetables like Brussels sprouts or asparagus for extra nutrients while keeping calories low.

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November 14, 2024

Stuffing-Crusted Fish

This Stuffing-Crusted Fish offers a good balance of protein and nutrients. White fish is low in calories and high in protein, while also providing omega-3 fatty acids and vitamin B12. To make it healthier, consider using whole grain stuffing mix for added fiber and nutrients. You can reduce the amount of butter and mayonnaise or substitute with Greek yogurt for a lighter option. Adding more fresh herbs increases antioxidant content. The capers in the sauce provide beneficial compounds and add flavor without many calories. For an even healthier meal, serve with roasted vegetables or a large salad. While the breading adds carbohydrates, this dish can be part of a balanced diet when portion sizes are monitored.

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November 2, 2024

Seared Scallops With Quinoa and Apple Salad

This dish offers a balance of lean protein, complex carbohydrates, and healthy fats. Scallops are an excellent source of protein and omega-3 fatty acids, which support heart and brain health. They’re also rich in vitamin B12 and selenium. Quinoa provides complete protein and fiber, promoting satiety and digestive health. Apples add fiber and antioxidants, while walnuts contribute heart-healthy omega-3s. To make the dish even healthier, you could use less honey in the dressing or replace it with a natural sweetener. Consider adding more vegetables like spinach or roasted bell peppers to increase the nutrient content. While generally nutritious, be mindful of portion sizes, especially with the dressing and nuts, to keep the calorie count in check.

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October 27, 2024

Fettuccine With Shrimp Sauce

Fettuccine With Shrimp Sauce is a rich dish that provides protein from the shrimp and calcium from the Parmesan cheese. Shrimp is low in calories and a good source of selenium and vitamin B12. To make this dish healthier, consider using whole wheat fettuccine for added fiber. You can also reduce the amount of heavy cream and substitute part of it with low-fat milk or seafood stock. Adding vegetables like spinach or cherry tomatoes can increase the nutrient content. While delicious, this dish is high in calories and saturated fat, so it’s best enjoyed in moderation. Consider serving smaller portions alongside a large salad or steamed vegetables to balance the meal. Remember, portion control is key when enjoying rich pasta dishes as part of a balanced diet.

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October 21, 2024

One Pan Baked Cod & Veggies

This One Pan Baked Cod & Veggies is a nutritious, well-balanced meal. Cod is an excellent source of lean protein and omega-3 fatty acids, which support heart and brain health. The variety of vegetables provides a range of vitamins, minerals, and antioxidants. Bell peppers are rich in vitamin C, while tomatoes offer lycopene. Zucchini adds fiber and vitamins A and C. This dish is naturally low in calories and carbohydrates, making it suitable for various dietary needs. The use of olive oil provides healthy monounsaturated fats. To make it even healthier, you could add more vegetables or serve it over a bed of quinoa or brown rice for added fiber and nutrients. This meal is an excellent example of a Mediterranean-style diet, which is associated with numerous health benefits.

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October 17, 2024

Homemade Crispy Baked Fish Sticks

These Homemade Crispy Baked Fish Sticks are a healthier alternative to their deep-fried counterparts. White fish is an excellent source of lean protein and contains omega-3 fatty acids, which are beneficial for heart and brain health. By baking instead of frying, you significantly reduce the amount of added fats and calories. The panko breadcrumb coating provides a satisfying crunch without the need for excessive oil. Additionally, fish is a good source of vitamin D and several B vitamins. This dish allows you to control the ingredients, avoiding preservatives and excess sodium often found in store-bought versions, making it a more nutritious option for both kids and adults.

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September 17, 2024

Butter-Poached Lobster Tails

While indulgent, lobster is a good source of lean protein and contains essential nutrients like vitamin B12, zinc, and selenium. It’s also relatively low in calories compared to many other protein sources. The omega-3 fatty acids in lobster may contribute to heart health and reduce inflammation. However, due to the high butter content, this dish is best enjoyed in moderation as part of a balanced diet.

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August 30, 2024

Salmon Burgers With Pickled Cucumbers

Salmon is an excellent source of omega-3 fatty acids, which are beneficial for heart and brain health. It’s also rich in high-quality protein and vitamin D. By making burgers from scratch, you can control the ingredients and avoid additives often found in pre-made patties. The pickled cucumbers add a probiotic element, which may support digestive health.

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August 27, 2024

Aromatic Spiced-Tomato-Braised Fish

This dish is rich in lean protein from the fish, which is essential for muscle maintenance and overall health. The tomato-based sauce provides lycopene, a powerful antioxidant linked to heart health and cancer prevention. Additionally, the blend of spices not only enhances flavor but also offers anti-inflammatory properties, making this a nutritious and flavorful meal option.

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August 21, 2024

Baja-Style Fish Tacos

Fish tacos are believed to have originated in Baja California, Mexico, where they were popularized by surfers and fishermen in the 1950s. For a healthier version, try grilling or baking the fish instead of frying.

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August 5, 2024