Healthy Pescatarian Recipes

Grilled Salmon with Avocado Salsa

Ingredients:

• 4 salmon fillets
• 1 tablespoon olive oil
• Salt and pepper to taste
• 2 ripe avocados, diced
• 1 small red onion, finely chopped
• 1 cup cherry tomatoes, halved
• 1 jalapeño, seeded and finely chopped
• Juice of 2 limes
• 2 tablespoons fresh cilantro, chopped

Instructions:

1. Preheat the grill to medium-high heat.
2. Brush the salmon fillets with olive oil and season with salt and pepper.
3. Grill the salmon for 4-5 minutes on each side, until fully cooked.
4. In a bowl, combine diced avocado, red onion, cherry tomatoes, jalapeño, lime juice, and cilantro. Mix well.
5. Serve the grilled salmon topped with avocado salsa.

2. Quinoa and Shrimp Stuffed Bell Peppers

Ingredients:

• 4 large bell peppers, halved and seeded
• 1 cup quinoa
• 2 cups vegetable broth
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 200g prawns
• 1 teaspoon paprika
• 1 teaspoon cumin
• Salt and pepper to taste
• 1 cup corn kernels
• 1 cup black beans, drained and rinsed
• 1 cup diced tomatoes
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Cook the quinoa in vegetable broth according to package instructions.
3. Heat olive oil in a pan over medium heat. Sauté onion and garlic until fragrant.
4. Add shrimp, paprika, cumin, salt, and pepper. Cook until shrimp is pink and opaque.
5. In a large bowl, combine cooked quinoa, shrimp mixture, corn, black beans, and diced tomatoes.
6. Stuff the bell pepper halves with the quinoa and shrimp mixture.
7. Place stuffed peppers in a baking dish and cover with foil. Bake for 25-30 minutes.
8. Garnish with fresh parsley before serving.

3. Mediterranean Tuna Salad

Ingredients:

• 2 cans tuna in water, drained
• 1 cup cherry tomatoes, halved
• 1 small cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup feta cheese, crumbled
• 2 tablespoons capers, drained
• 2 tablespoons fresh parsley, chopped
• Juice of 1 lemon
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine tuna, cherry tomatoes, cucumber, red onion, olives, feta cheese, capers, and parsley.
2. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve chilled or at room temperature.

4. Spaghetti with Garlic and Clams

Ingredients:

• 1 pound spaghetti
• 1/4 cup olive oil
• 4 cloves garlic, thinly sliced
• 1/4 teaspoon red pepper flakes
• 2 pounds fresh clams, scrubbed
• 1 cup dry white wine
• 1/4 cup fresh parsley, chopped
• Salt and pepper to taste
• Lemon wedges (for serving)

Instructions:

1. Cook the spaghetti according to package instructions. Drain and set aside.
2. Heat olive oil in a large skillet over medium heat. Add garlic and red pepper flakes, and sauté until fragrant.
3. Add clams and white wine to the skillet. Cover and cook until clams open, about 5-7 minutes. Discard any clams that do not open.
4. Add cooked spaghetti and parsley to the skillet. Toss to coat with the sauce. Season with salt and pepper.
5. Serve with lemon wedges on the side.

5. Miso-Glazed Cod

Ingredients:

• 4 cod fillets
• 1/4 cup white miso paste
• 2 tablespoons mirin
• 2 tablespoons sake
• 1 tablespoon soy sauce
• 1 tablespoon honey
• 1 tablespoon ginger, grated
• 1 tablespoon sesame oil
• 2 green onions, sliced (for garnish)
• Sesame seeds (for garnish)

Instructions:

1. In a small bowl, whisk together miso paste, mirin, sake, soy sauce, honey, ginger, and sesame oil.
2. Place cod fillets in a shallow dish and pour the miso mixture over them. Marinate in the refrigerator for at least 30 minutes.
3. Preheat the oven to 400°F (200°C).
4. Remove the cod from the marinade and place on a baking sheet lined with parchment paper.
5. Bake for 12-15 minutes, until the fish is cooked through and flaky.
6. Garnish with sliced green onions and sesame seeds before serving.

Enjoy these healthy and flavourful pescatarian dishes!