Dive into a culinary adventure with our "Weekly Meal Plan Seafood" recipe that promises to tantalize your taste buds and simplify your meal prep! Imagine succulent shrimp, tender salmon, flaky tilapia, and perfectly seared scallops, all harmoniously paired with vibrant seasonal vegetables. In just 40 minutes, you can create a wholesome feast that not only looks stunning on your plate but also nourishes your body. Whether you're a seafood lover or just looking to add some variety to your weekly meals, this recipe is your gateway to deliciousness. Ready to impress your family and friends with a dish that’s as easy to make as it is delightful to eat? Let’s get cooking!
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Cuisine: Various
Serves: 7 servings
Ingredients
- Shrimp
- Salmon
- Tilapia
- Scallops
- Seasonal vegetables
- Olive oil
- Herbs and spices
Instructions
- Begin by gathering all your ingredients: shrimp, salmon, tilapia, scallops, seasonal vegetables (such as zucchini, bell peppers, and asparagus), olive oil, and your choice of herbs and spices (like garlic, lemon, parsley, and paprika).
- Prepare the seasonal vegetables by washing and cutting them into bite-sized pieces. This will ensure they cook evenly and are easy to eat.
- In a large mixing bowl, combine the seasonal vegetables with a drizzle of olive oil, salt, pepper, and any herbs or spices you prefer. Toss well to coat all the vegetables evenly.
- Preheat your oven to 400°F (200°C). While the oven is heating, prepare the seafood.
- For the shrimp, peel and devein them if not already done. Season with olive oil, salt, pepper, and a sprinkle of paprika for added flavor.
- For the salmon and tilapia, place them on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt, pepper, and a squeeze of lemon juice.
- For the scallops, pat them dry with a paper towel, then season with salt, pepper, and a dash of garlic powder. This helps to achieve a nice sear.
- Once the oven is preheated, place the baking sheet with the salmon and tilapia in the oven. Roast for about 15-20 minutes, or until the fish flakes easily with a fork.
- At the same time, heat a skillet over medium-high heat. Add a tablespoon of olive oil. Once hot, add the scallops. Sear for about 2-3 minutes on each side until they are golden brown and cooked through.
- In the last 10 minutes of cooking the fish, add the seasoned vegetables to another baking sheet and place it in the oven. Roast until they are tender and slightly caramelized, about 10-15 minutes.
- Once everything is cooked, remove the seafood and vegetables from the oven. Let them rest for a couple of minutes before serving.
- To serve, plate the salmon, tilapia, shrimp, and scallops alongside the roasted seasonal vegetables. Garnish with fresh herbs, a squeeze of lemon, and any additional seasonings to taste.
- This meal can be stored in airtight containers in the refrigerator for up to 3 days, making it perfect for meal prep throughout the week.
Tips
- Ingredient Prep: To save time, prep your seafood and vegetables ahead of time. You can wash and chop the veggies a day in advance and keep them in the fridge.
- Seasoning Variations: Feel free to experiment with different herbs and spices based on your preference. A sprinkle of dill or a dash of cayenne pepper can add a unique twist to your dish!
- Cooking Times: Keep an eye on your seafood as cooking times may vary slightly based on thickness. Use a fork to check if the fish flakes easily to ensure it's perfectly cooked.
- Skillet Technique: When searing scallops, make sure the skillet is hot enough before adding them. This helps achieve that golden-brown crust while keeping them tender inside.
- Meal Prep Friendly: This recipe is great for meal prep! Store leftovers in airtight containers and enjoy them throughout the week for quick lunches or dinners.
- Garnishing: Elevate your dish by garnishing with fresh herbs and a squeeze of lemon just before serving. It adds a burst of freshness that complements the seafood beautifully.
Nutrition Facts
Calories: kcal
Carbohydrates: g
Protein: g
Fat: g
Saturated Fat: g
Cholesterol: mg
