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If you want to diversify your animal protein intake and plan toinclude more fish protein, there are plenty of functional ways of doing it. Fish are a powerhouse of nutrition and are rich in vitamins, omega 3s and some other essential nutrients. The most challenging part about cooking with fish is the prepping. However, you can always prep your weekly portions in advance. Clean and prep the fish and freeze it so you can take it out whenever you want.
Go for varieties that are easy to cook, such as bhetki, snapper, rohu, surmai, pompfret etc. It also helps if you opt for fish that isn’t too tender so it doesn’t fall apart when you use it in curries or other preparations. Here are some easy ways of including more fish in your diet.
Meal Prep for Convenience
Streamline your meal preparation by including fish in your weekly meal prep routine. Marinate, season, and portion fish fillets in advance, then grill, bake, or pan-sear them to perfection. Store the cooked fish in the refrigerator, making it easy to add to salads, wraps, or stir-fries throughout the week.
Make Fish Wraps Or Tacos
Embrace the versatility of fish tacos as a fun and flavorful option for lunch or dinner. Start with grilled or baked fish fillets seasoned with your favorite spices, then assemble tacos with whole grain tortillas, crunchy cabbage slaw, avocado slices, and a squeeze of lime. Experiment with different toppings and sauces every week.
You can also fill whole grain tortillas with cooked fish, rice or quinoa, black beans, salsa, and sliced avocado. Roll them up for a satisfying meal on the go that's packed with protein, fiber, and essential nutrients.
Salads with a Protein Boost
Elevate your salads by adding flaked or grilled fish for a protein-packed meal. Combine mixed greens with colorful vegetables, nuts, seeds, and a light vinaigrette dressing. Top the salad with grilled salmon, tuna, or shrimp to add heart-healthy omega-3s and a satisfying crunch.
Stir-Fries for Quick Meals
Whip up nutritious and flavorful stir-fries by incorporating fish into your favorite recipes. Use firm fish varieties like bhetki or boneless snapper and stir-fry them with an array of vibrant vegetables such as bell peppers, broccoli, and snap peas. Season with soy sauce, ginger, and garlic for a delicious meal served over brown rice or quinoa.
Make Soups and Stews
Warm up with hearty soups and stews featuring tender fish and flavorful broth. Also get a fish sauce to amp up the flavour. Incorporate flaky white fish like tilapia or cod into fish soup, seafood broth, or bouillabaisse. Combine fish with vegetables, herbs, and spices for a comforting and nourishing dish that's perfect for cooler days.
Fish Cakes or Patties
Add variety to your meals with homemade fish cakes or patties made from mashed potatoes, breadcrumbs, herbs, and flaked fish. Shape the mixture into patties and pan-fry until golden brown and crispy. Serve the fish cakes with a side of tartar sauce or aioli for dipping, along with a fresh salad or steamed vegetables.
