Including seafood in specific diets can offer multiple health benefits. This wonderful habit provides an excellent source of protein for our bodies. In addition, these foods are rich in vitamins, minerals and omega-3 fatty acids, and have low levels of saturated fat.
Their versatility in the kitchen, on the other hand, makes them fundamental to a wide variety of specific eating plans, from ketogenic to paleo and beyond.
Fish and seafood in the Paleo diet
The Paleo diet is composed of foods similar to those included during the Paleolithic era. These include lean meats, fish, seafood, fruits, vegetables and nuts.
Therefore, in order for you to integrate fish and/or seafood into specific diets such as Paleo, here is a sample recipe:
Salmon and broccoli fillets
- Cut the broccoli and divide it into 4 parts.
- Season the salmon fillets with salt, pepper and olive oil.
- Preheat the grill to medium heat. Oil the grates well and allow the broccoli to cook through, leaving it to cook for about 18 minutes or until tender enough.
- At the same time, cook the steaks for 5 minutes on each side, or until you notice that they have started to flake.
- Now you can assemble your dish, arranging the salmon and broccoli. Finally, you can add dill and lemon to complement.
Flexitarianism
Flexitarianism or flexitarian eating focuses mostly on the consumption of plant-based foods. However, you can sporadically include fish and meat.
In the face of this, fish and seafood are ideal alternatives for adding a variety of nutrients to this nutritional regime. In fact, one outstanding recipe you can try is fish tacos.
Fish tacos: ingredients
- Fillets of sole, hake or tilapia.
- Cilantro and chopped cabbage.
- Wheat tortillas.
- Greek yoghurt sauce.
- Lime, garlic, salt and pepper to taste.
Cooking
Season the fish pieces to your liking and bake or grill them until just cooked.
Then, heat the tortillas and fill the inside with the fish. Add shredded cabbage, coriander, garlic and yoghurt sauce. Ready, enjoy!
Keto diet
The ketogenic diet, or keto diet, is based on a significant decrease in carbohydrates and an increased intake of healthy fats and protein. This means that fish and seafood are an ideal choice to complement this type of diet. In particular, because they are a valuable source of omega-3 fatty acids, which are key to the health of the nervous and cardiac systems.
A tasty recipe to include in your keto meal plan is as follows:
Grilled cod with avocado sauce and cucumber salad
Sauce: ingredients
- 2 avocados, just ripe.
- 1 large clove of garlic, minced.
- Lemon juice, olive oil, salt and pepper to taste.
Cod: ingredients
- 4 cod fillets.
- Juice and zest of one lemon.
- Olive oil, quantity required.
- Salt and pepper to taste.
Salad: ingredients
- Half a red onion, thinly sliced.
- 2 cucumbers cut into thin slices.
- 2 tablespoons apple cider vinegar.
- Olive oil, salt and pepper to taste.
Preparation
First, start by mixing the red onion and cucumbers (previously chopped) in a large bowl. Next, in a smaller bowl, you will need to stir together the olive oil, apple cider vinegar, salt and pepper. Then, pour this mixture over the salad, and leave it in the refrigerator.
Next, to make the salsa, mash the avocados and integrate them with the chopped garlic clove, olive oil, salt, lemon juice and pepper until you get a puree. Remember that if you have a mini food processor at home, this could make your work much easier.
Finally, season the fish fillets with the grated lemon zest, pepper and salt. Heat a frying pan with a little olive oil and cook the fillets. Once they are cooked and golden brown, remove them and serve with the salad.
Mediterranean Diet
This diet includes fruits, vegetables, fish, whole grains, and olive oil. Fish play a key role in this eating plan, as they are the main source of protein and omega-3 fatty acids.
One of the recipes you can prepare to include fish and/or seafood in specific diets such as this one is garlic prawns. Here are the steps and ingredients:
Garlic Prawns
Ingredients
- Half a kilogram of previously peeled prawns.
- 4 cloves of garlic.
- Juice of half a lemon.
- Chopped fresh parsley.
- 1/4 cup extra virgin olive oil.
- Salt and pepper to taste.
Preparation:
Rinse the prawns with plenty of water and drain them well. Next, find a frying pan and start heating the oil over medium heat. Add the chopped garlic and cook until golden brown. After this, add the prawns and cook them for about 2-3 minutes per side, until they are pink and cooked.
Finally, season the prawns to taste with salt and pepper while they are still in the pan. As for the lemon, you can add the juice right at the end of cooking, before removing the prawns from the heat.
Once served, sprinkle the prawns with fresh chopped parsley and enjoy them while they are hot to fully appreciate their flavour and freshness.
Conclusion
In short, as you have seen, fish and seafood are healthy options that adapt perfectly to different diets. So don't wait any longer and visit our online shop to discover our exquisite products.
