You’re already on a journey to improve your gut health, but are you ready to get wild and explore new territory? Are you relying on the same old protein in all your meals? Are you a pescatarian looking to open your horizons? We have just a few Pure 21-approved seafood recipes that you can try!
There are many benefits to adding more fish into your diet. Just eating fish once or twice a week can reduce your risk of heart-related death by 35%. If you don’t get enough sun or just like to avoid it to save your skin from harmful burns, seafood can be a great dietary source of vitamin D. Eating fish can also increase your brainpower! This source of omega-3 fatty acids is proven to improve your memory. In fact, research shows it can also improve your sleep. Thanks to a six-month study involving 95 middle-aged men, we learned that with three servings of fish a week, you can improve sleep and daily functioning.
Whether you’re looking to mix up meal planning or get some new healthy benefits, there are plenty of Pure 21-approved recipes. Here are just five you can add on your three-week journey and beyond.
Baked Cod Cakes
- 8 oz wild caught cod
- 2 eggs
- 3⁄4 cup almond flour
- 1⁄2 tsp garlic, minced (about 2 small garlic cloves)
- 1⁄2 tsp sea salt
- 1⁄2 tsp black pepper
- 1⁄4 tsp cumin
- 5 basil leaves, chopped with stems removed
- 2 thyme sprigs, stems removed or 1⁄4 tsp dried
Preheat oven to 350°F. Line a baking tray with foil. Ensure your cod is washed, with skin removed, and then cut or shred into small pieces. In a small bowl, lightly beat or whisk eggs. Next, place cod, almond flour, spices, and garlic in a bowl. Add in eggs and mix again. Fold in herbs. After mixing, grab a handful (about 1⁄4 to 1/3 cup) of the mixture, roll into a ball, and place on baking tray. Repeat until you have 6 cakes (each should be about 3 inch wide). Press cakes flat with hand or spoon. Place in oven for 15-20 minutes or until golden brown. Remove and let cool. Season with extra garlic, salt, and pepper, if desired.
Curry Roasted Root Veggies and Tempeh
- 4 cups vegetables, chopped
(cauliflower, broccoli, zucchini, parsnip, carrot, and celery)
- 8 oz boneless skinless chicken breast, chopped into 1⁄2-inch bite-sized pieces
- 1⁄4 cup avocado oil 1 tbsp turmeric
1 tsp dried thyme 1⁄2 tsp garlic powder 1⁄2 tsp salt
Preheat oven to 400°F. In a small bowl, mix oil, turmeric, thyme, garlic powder, and salt. Add vegetables and chicken pieces to a large bowl. Pour oil mixture over veggies and chicken and toss. Place mixture onto a parchment-lined baking sheet. Roast for 35-45 minutes or until chicken is cooked thoroughly, veggies are tender and a bit crispy, stirring 1-2 times throughout.
- 2 tsp paprika
- 1 tsp dried thyme
- 1/2 tsp salt
- 1/4 tsp ground nutmeg
- 1/4 tsp garlic powder
- 1/8 to 1/4 tsp cayenne pepper
- 1 tbsp olive oil
- 1 pound uncooked shrimp, peeled and deveined
In a large nonstick skillet, sauté the paprika, thyme, salt, nutmeg, garlic powder and cayenne in oil for 30 seconds, stirring constantly. Add shrimp; sauté for two-three minutes or until shrimp turn pink, stirring occasionally.
- ½ red onion, thinly sliced
- 1 tsp kosher salt, add more to taste
- ¼ tsp black pepper
- ¾ cup fresh lime juice, freshly squeezed
- 1–2 garlic cloves, finely minced
- 1 fresh serrano or jalapeño chili pepper, finely chopped
- 1 pound fresh, white fish, diced into 1/2 inch cubes
- ¼–½ cup fresh cilantro, chopped
- 1 cup grape or cherry tomatoes, sliced or cut in half
- 1 cup cucumber, diced
- 1 tbsp olive oil (optional)
- optional: 1 semi-firm Avocado, diced
Slice the red onion thinly with the grain and toss in a bowl with 1 teaspoon salt and the lime juice, coating well. Add the fish, garlic, and fresh chilies and gently mix. Add the tomatoes, cucumber, cilantro and olive oil, and give a stir and marinate in the refrigerator for at least 30 minutes before serving (45-60 minutes is ideal). Before serving, taste and adjust the salt and heat. Add more salt or chilies if you like. If adding avocado, gently fold it in right before serving.
Lemony Zucchini Noodles with Halibut
- 8–10 ounces halibut
- 1 garlic clove, smashed
- 1–2 tbsp olive oil
- Salt and pepper to taste
- 1 tbsp olive oil
- 1 shallot, sliced thin
- 3 garlic cloves, chopped
- 12–16 ounces zucchini noodles
- Salt and pepper to taste
- 2 tsp lemon zest
- ½ cup chopped Italian parsley
- 1 tbsp lemon juice
- Optional: chili flakes to taste
Preheat oven to 375F. Heat oil in a medium skillet over medium heat and add smashed garlic clove. Pat fish dry and season with salt and pepper. Sear both sides until golden. Once both sides are golden, place in the warm oven until cooked to your liking, roughly three – six minutes. In a large skillet, heat more oil over medium heat and add shallots and garlic, stirring until softened and fragrant, about three minutes. Add zucchini noodles and season with salt and pepper. Sauté until noodles soften, about four minutes. Toss in lemon zest, fresh parsley and a squeeze of lemon. Top with the halibut, cherry tomatoes, and optional chili flakes.
If you’re looking for more recipes, check out the Pure 21 Wellness Challenge Guidebook! It will have you swimming in amazing options you can add to your meal plan.