Meal time blues? Cheer up! There are plenty of fish in the sea!
Fish is a healthy, lean protein full of nutrition and light on calories. Research suggests that seafood can improve your memory by providing an excellent source of DHA, an omega-3 fatty acid, and this might not be the only benefit. Low levels of DHA have been associated with a higher risk of Alzheimer’s.
Fish is also a heart healthy food, so the American Heart Association recommends eating fish to help lower blood pressure and reduce your heart attack risk. Additionally, lean protein in your diet, like the kind that fish provides will keep you in tip top shape.
All of these benefits are probably why the most recent Dietary Guidelines encourage adults to consume eight ounces or more of seafood per week. This is great news for fish lovers… especially since this delicious lean protein comes in many types, flavors and textures. Your menu options will skyrocket just by incorporating fish into your plan.
Time to get cooking! Not sure where to start? Nutrisystem has a large library of simple and flavor-packed recipes to get you started.
12 seafood recipes that are “catch”-ing on:
Helpful hint: Just click on the name, image or link in the caption to unlock the full recipe!
Cooking fish can be intimidating, but it is as simple as one pan and 20 minutes in the oven. Mahi-mahi is an excellent source of protein and brain-happy omega-3 fatty acids. Keep your heart healthy with an easy recipe inspired by the flavors of the Mediterranean. Fresh cherry tomatoes, onions, chickpeas and black olives add flavor and depth to the meal. No more than one tablespoon of olive oil is used keeping this recipe well within your plan, and it counts as one SmartCarb, two PowerFuels, one Vegetable and two Extras. Get the full recipe >
Bring sushi takeout to your kitchen with this recipe for a Spicy Smoked Salmon Roll. Brown rice delivers the whole grains your body craves (and requires). Cucumber and scallions perfectly compliment the salty flavor of the smoked salmon. This guilt-free version of your favorite Japanese delight counts as a SmartCarb, one PowerFuel, and one Extra. Diets have never been so fishin’ delicious. Get the full recipe >
Tuna is the chicken of the sea, and for good reason. Its white, lean and oh-so-versatile! This healthy take on the Nutrisystem Tuna Salad is ready in under five minutes. Perfect on-the-go or for a lunch spent in, you will check one serving of heart healthy fish off your list for the week. Like most fish, tuna is rich in heart healthy and waist friendly omega-3 fats. Each bite is a source of protein. This recipe adds some extra nutrition and counts as a Nutrisystem Lunch, one PowerFuel, one Vegetable, and one Extra. Get the full recipe >
Shrimp Scampi is often the highlight of your favorite Italian Restaurant, right? This simple recipe brings it into your kitchen, no chef required. Shrimp are versatile, easy to cook, and tasty! Shrimp are a source of lean protein with a fairly low calorie count. Add extra nutrition to this guilt-free recipe with zucchini noodles as your base and mix in some whole wheat spaghetti for the satisfaction of whole grains. All you need to count it as is a SmartCarb, two PowerFuels and a Vegetable. Get the full recipe >
Grilling season welcomes a hearty piece of flavorful fish like mahi-mahi! This simple recipe will be a family favorite. Feeding yourself a diet rich in seafood is recommended by the Academy of Nutrition and the American Heart Association, as we’ve mentioned before, so flavor up that fish! Delicious spices, tangy lime and satisfying flour tortillas are the perfect complement to your mahi-mahi. Do Cinco de Mayo every day of the week, the guilt-free way! Get the full recipe >
One dish meals are simple to throw together, and will wow the skinny jeans off your friends and family! Flex meals aren’t restricting, they are freeing. Protein-containing shrimp and mussels swim in a sea of smoky spices, vegetables and brown rice. Here, you’ll get a well-balanced meal that makes four servings (under 311 calories each). Every serving provides a SmartCarb, a PowerFuel, a Vegetable and an Extra. And, there’s only one pot to clean! Get the full recipe >
Mahi-Mahi is a hearty fish that pairs well with light refreshing flavors. A simple orange of your choice, avocado, red jalapeno and fresh lime juice add amazing flavor and nutrition. Pairing fish with citrus can even help boost your iron absorption. Create your own nutritional powerhouse of a meal with this perfect combination full protein and sensational fruit. Get the full recipe >
Fat was demonized decades ago. Now, we know eating healthy fats is the key to a healthy heart and achieving our weight loss goals. Salmon is often recommended for its high amounts of omega-3 fats and lean protein. It’s also a great source of B vitamins and potassium. What an excellent option for your flex meal! Brown rice serves up some fiber, while salmon, lemon and green beans create a restaurant-worthy dish. Options like this seafood recipe make dieting wonderful. This meal counts as a PowerFuel, a SmartCarb, a Vegetable and an Extra. Get the full recipe >
Add some crunchy nutrition to your already super nutritious salmon! Pistachios provide satisfying flavor, as well as antioxidants and healthy fats. Did you know asparagus is a member of the lily family? This delightful plant is a source of iron, potassium, folate, vitamin A and vitamin C, that tastes way better with nuts and fish. This flex meal provides a SmartCarb, two PowerFuels, an Extra and one Vegetable for those following the Nutrisystem plan. Get the full recipe >
Skip the Chinese takeout and create an even better, waist-friendly meal. We know we should eat fish at least twice a week. And, we know that salmon is an excellent choice. Good thing because this seafood staple fits into this Asian inspired meal perfectly! Cauliflower rice is a great carb swap, delivering fiber, vitamins and minerals while satisfying your starchy cravings. This dish also includes sprouts, onions, cucumber and carrots to really help you ace your veggie intake for the day. Each serving counts as two PowerFuels, two Vegetables and an Extra on the Nutrisystem program. Get the full recipe >
Fish cake favorites get a makeover that fits into your diet plan and busy lifestyle. Smart swaps like Greek yogurt and whole wheat breadcrumbs deliver excellent flavor and nutrition. Using canned salmon can make this meal easy to prep and crazy affordable. Full of protein, fiber, healthy fats and veggies, you’ll want to have a cake or two waiting for you when you get home from a long day. Two cakes count as half of a SmartCarb, one PowerFuel, and half of a Vegetable. Get the full recipe >
This easy, make-ahead meal can satisfy your hunger on-the-go. Tuna, chopped red onion, olives, sun-dried tomatoes and feta create a taste of the Mediterranean and offer up a nice dose of protein. Served in a whole wheat pita to provide fiber and whole grains, this awesome sandwich counts as two PowerFuels, a SmartCarb and two Extras. Get the full recipe >