🥗 1. Grilled Salmon with Quinoa and Steamed Vegetables

A balanced plate of omega-3–rich salmon paired with protein-packed quinoa and colorful steamed vegetables like broccoli, carrots, and zucchini. Drizzle with lemon juice and olive oil for extra flavor.

🍋 2. Baked Lemon Herb Tilapia

Light, flaky tilapia baked with fresh herbs (like parsley, thyme, and dill), garlic, and a squeeze of lemon. Serve it with brown rice or a green salad for a wholesome meal.

🥬 3. Pan-Seared Tuna with Avocado Salad

Seared tuna steaks served rare to medium-rare, accompanied by an avocado and cucumber salad tossed in a light sesame or lime dressing — rich in protein and healthy fats.

🍅 4. Mediterranean Baked Cod

Baked cod topped with tomatoes, olives, red onions, and capers in a drizzle of olive oil. This Mediterranean-style dish is low in calories but full of vibrant, heart-healthy flavors.

🥣 5. Fish and Vegetable Soup

A light, comforting broth made with white fish, spinach, celery, carrots, and herbs. Packed with nutrients and perfect for a cozy, low-calorie meal.

🥕 6. Steamed Fish with Ginger and Soy

An Asian-inspired dish where fish fillets are gently steamed with ginger, garlic, scallions, and a light soy sauce — a clean, flavorful option that’s great for digestion.

🌮 7. Fish Tacos with Cabbage Slaw

Use grilled or baked white fish with fresh cabbage slaw, Greek yogurt dressing, and whole-grain tortillas. A lighter twist on a classic favorite.

🍛 8. Curry-Spiced Mackerel with Brown Rice

Mackerel is loaded with omega-3s. Cook it with a mild turmeric and coconut curry sauce, then serve it over brown rice or cauliflower rice for an anti-inflammatory boost.

🧄 9. Garlic-Lime Shrimp and Spinach Bowl

Sautéed shrimp in garlic and lime, served over wilted spinach or kale with a side of quinoa. High in protein and antioxidants.

🧅 10. Sardine Salad on Whole-Grain Toast

A quick, nutrient-dense meal featuring mashed sardines with Greek yogurt, mustard, and herbs served on whole-grain toast — rich in calcium, protein, and omega-3s.