Plant-forward Pecatarian Cooking

Plant-forward pescatarian cooking emphasizes plant-based ingredients.

Incorporating seafood for additional protein and flavour. Here are some delicious and nutritious recipes that highlight vegetables, grains, and seafood:

1. Mediterranean Quinoa Salad with Grilled Shrimp

Ingredients:

• Quinoa
• Shrimp
• Olive oil
• Lemon juice
• Cherry tomatoes
• Cucumber
• Red onion
• Kalamata olives
• Feta cheese
• Fresh parsley
• Salt and pepper

Instructions:

1. Cook quinoa according to package instructions, let it cool.
2. Marinate shrimp in olive oil, lemon juice, salt, and pepper.
3. Grill shrimp until pink and cooked through.
4. In a large bowl, combine cooked quinoa, halved cherry tomatoes, diced cucumber, sliced red onion, olives, crumbled feta, and chopped parsley.
5. Toss with olive oil and lemon juice dressing.
6. Top with grilled shrimp and serve.

2. Vegetable Stir-Fry with Teriyaki Salmon

Ingredients:

• Salmon fillets
• Teriyaki sauce
• Broccoli
• Bell peppers
• Snap peas
• Carrots
• Baby corn
• Sesame oil
• Soy sauce
• Garlic
• Ginger
• Cooked brown rice

Instructions:

1. Marinate salmon in teriyaki sauce for at least 30 minutes.
2. Bake or grill salmon until cooked through.
3. In a wok, heat sesame oil over high heat.
4. Add minced garlic and ginger, stir-fry until fragrant.
5. Add broccoli, bell peppers, snap peas, carrots, and baby corn, stir-fry until tender-crisp.
6. Add soy sauce to taste.
7. Serve vegetable stir-fry over brown rice, topped with teriyaki salmon.

3. Chickpea and Spinach Curry with Cod

Ingredients:

• Cod fillets
• Olive oil
• Onion
• Garlic
• Ginger
• Chickpeas
• Spinach
• Coconut milk
• Curry powder
• Turmeric
• Cumin
• Coriander
• Lime

Instructions:

1. Sauté chopped onion, minced garlic, and ginger in olive oil until softened.
2. Add curry powder, turmeric, and cumin, cook until fragrant.
3. Add chickpeas and coconut milk, bring to a simmer.
4. Add cod fillets, cover, and cook until fish is opaque and flakes easily.
5. Stir in fresh spinach until wilted.
6. Garnish with chopped coriander and a squeeze of lime juice before serving.

4. Roasted Vegetable and Tuna Nicoise Salad

Ingredients:

• Tuna steak
• Olive oil
• Dijon mustard
• Green beans
• Cherry tomatoes
• Baby potatoes
• Kalamata olives
• Hard-boiled eggs
• Mixed greens
• Lemon juice
• Fresh basil

Instructions:

1. Roast baby potatoes with olive oil, salt, and pepper until tender.
2. Blanch green beans until crisp-tender.
3. Grill or sear tuna steak, seasoned with olive oil, salt, and pepper.
4. In a large bowl, combine mixed greens, halved cherry tomatoes, kalamata olives, hard-boiled eggs, roasted potatoes, and green beans.
5. Top with sliced tuna steak.
6. Whisk together olive oil, lemon juice, Dijon mustard, and chopped fresh basil for dressing.
7. Drizzle dressing over the salad before serving.

5. Zucchini Noodles with Pesto and Scallops

Ingredients:

• Courgette
• Scallops
• Basil pesto
• Cherry tomatoes
• Pine nuts
• Olive oil
• Garlic
• Parmesan cheese
• Salt and pepper

Instructions:

1. Spiralize zucchini into noodles.
2. Sear scallops in olive oil until golden brown on each side, set aside.
3. In the same pan, sauté minced garlic until fragrant.
4. Add zucchini noodles and cook until slightly tender.
5. Toss zucchini noodles with basil pesto.
6. Add halved cherry tomatoes and toasted pine nuts.
7. Top with seared scallops and grated Parmesan cheese.

These plant-forward pescatarian recipes provide a variety of flavors and nutrients, ensuring balanced and satisfying meals.