January Meal Plan: Healthy Seafood for Every Meal

Happy New Year, Seafoodies!

You can admit it. Did you overindulge during the holiday season? Join the club! As we start a new year, we’re craving lighter dishes that get us back on the road to healthy eating. No worries, our January Meal Plan will motivate you with seafood recipes that are tasty, nutritious and, above all, easy to prepare!

If you’re resolving to eat healthier this year, seafood is a smart choice. It provides essential vitamins, minerals and omega-3s to keep your body strong. And it’s an excellent source of lean protein, which helps boost energy and keep you satisfied. The newly released 2020-2025 USDA Dietary Guidelines for Americans recommends eating  2 to 3 servings of seafood a week during every life stage! Next week we’ll take a deep dive into the new recommendations; but to start the year off the January Meal Plan has fresh ideas to get more fish in your diet!

For starters, we’re showcasing some ways to incorporate protein-packed seafood into traditional breakfasts dishes. How about a breakfast burrito with blackened tilapia and skillet potatoes? Or for busy mornings, try a luscious crab and avocado omelet, which comes together in only 20 minutes. Talk about a power meal!

For lighter midday fare, we’ve got some low-carb options: a rice-free version of your favorite Vietnamese summer rolls or, if you’re looking for a keto-friendly snack, a versatile smoked mackerel pâté that can be served with pita bread or veggie sticks.

It can be tough to bounce back from the holidays and settle into a healthy cooking routine. So, why not start with some basics like soup and salad? Some of our favorites are lobster salad with farro and citrus or mustard-glazed salmon with arugula and olives. And for cold January nights, how about a comforting bowl of fish and vegetable soup? These meals are bursting with flavor and important nutrients.

Whether you’re starting a New Year’s resolution or simply looking for some new kitchen inspiration, these simple recipes will help you stay on track. Here’s to a new year of good health!


Tilapia Breakfast Burrito 

Breakfast burritos go pescatarian! Spice-rubbed tilapia is a kicky alternative to traditional breakfast meat, with much less fat. Filled with fish, scrambled eggs and sautéed vegetables, these burritos are a super-satisfying way to start your day.

Crab Omelet with Avocado and Herbs 

Crab and avocado are one of the ultimate food pairings … California rolls, crab-avocado boats, the list goes on! Getting this fave flavor combo doesn’t get much easier than this quick-cook breakfast that is elegant enough to serve brunch guests. Plus, it offers plenty of protein and healthy fats, so it’s good for you too.


Lobster Farro Salad with Citrus Vinaigrette 

Lobster salad done light! Lobster is an excellent source of protein and low in fat—making it a healthy splurge! This recipe calls for farro, which has a nutty taste that is balanced by a citrusy vinaigrette you’ll want to eat with a spoon!

Vietnamese Shrimp Lettuce Wraps 

These colorful and crunchy wraps dipped in nuoc cham are a taste treat for fans of Vietnamese cuisine. Since shrimp is such a good source of lean protein, selenium and vitamin B-12, these low-calorie wraps are a smart choice if you’re trying to shed a few holiday pounds.


Smoked Mackerel Pâté with Horseradish 

This smoky pâté is the perfect pick-me-up when those afternoon hunger pangs hit. It can be served with crackers, with crisp vegetables or on top of salad greens, depending on your dietary desires! Plus, mackerel is a good source of protein and omega-3s.


Salmon and Chickpea Salad 

Salmon and salad? Healthwise and tastewise, it’s always a YES! This recipe gets an extra protein punch from chickpeas, plus some added zing from the lemon, olive and caper dressing.

Fish Vegetable Soup 

When you’re looking for a healthy meal that really sticks to the ribs, try this lightened-up chowder that’s richly flavored with leeks, potatoes and bacon. It’s comfort in a bowl! If you can’t find pollack, a firm whitefish such as cod or halibut would work equally well.

For more recipe inspiration, download the 2020 Dish on Fish ECookbook today. 

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