Simple Fish and Seafood Dishes

Fish and seafood are excellent sources of lean protein, omega-3 fatty acids, and essential nutrients that support muscle growth, heart health, and overall well-being. Here are some simple and quick recipes perfect for athletes and anyone who wants healthy meals without spending hours in the kitchen.

1. Lemon Garlic Baked Salmon

Ingredients: Salmon fillet, lemon juice, garlic, olive oil, salt & pepper.
Instructions: Preheat oven to 200°C (400°F). Place salmon on a baking sheet, drizzle with olive oil and lemon juice, sprinkle minced garlic, salt, and pepper. Bake for 12–15 minutes until cooked through.
Why It Works: Salmon is packed with protein and omega-3s, which help reduce inflammation and support recovery after exercise.

2. Quick Shrimp Stir-Fry

Ingredients: Shrimp (peeled and deveined), bell peppers, broccoli, garlic, soy sauce, olive oil.
Instructions: Heat oil in a pan, sauté garlic, add shrimp and vegetables, stir-fry for 5–7 minutes. Serve over brown rice or quinoa.
Why It Works: Shrimp is low-fat and high in protein, while vegetables provide vitamins and antioxidants for muscle repair.

3. Tuna & Avocado Salad

Ingredients: Canned tuna, diced avocado, cherry tomatoes, cucumber, olive oil, lemon juice, salt & pepper.
Instructions: Mix all ingredients in a bowl. Serve chilled or with whole-grain crackers.
Why It Works: Quick, no-cook meal packed with protein and healthy fats for sustained energy.

4. Cod with Herb & Lemon

Ingredients: Cod fillets, olive oil, fresh herbs (parsley, dill, or thyme), lemon slices, salt & pepper.
Instructions: Preheat oven to 200°C (400°F). Place cod in a baking dish, drizzle with olive oil, season with herbs, and bake for 12–15 minutes.
Why It Works: Cod is lean, high in protein, and easy to digest, making it perfect for post-workout recovery.

5. Garlic Butter Mussels

Ingredients: Fresh mussels, garlic, olive oil or butter, parsley, lemon juice.
Instructions: Sauté garlic in oil or butter, add mussels, cover and cook for 5–7 minutes until they open. Sprinkle with parsley and lemon juice before serving.
Why It Works: Mussels are rich in protein, iron, and omega-3s, supporting energy and muscle repair.