Pescatarian Family Meals

1. Fish Tacos

• Ingredients: Fresh white fish (like tilapia or cod), tortillas, cabbage slaw, avocado, lime, cilantro, and a tangy yogurt or sour cream sauce.
• Preparation: Grill or bake the fish with a spice rub, prepare the slaw with shredded cabbage and a simple dressing, and assemble the tacos with your favorite toppings.

2. Salmon and Veggie Foil Packets

• Ingredients: Salmon fillets, assorted vegetables (zucchini, bell peppers, cherry tomatoes, red onions), olive oil, lemon, garlic, and herbs.
• Preparation: Place salmon and veggies on a sheet of foil, drizzle with olive oil and lemon juice, sprinkle with garlic and herbs, then seal the packets and bake or grill.

3. Prawn Stir-Fry

• Ingredients: Prawns, mixed vegetables (broccoli, carrots, snap peas, bell peppers), soy sauce, ginger, garlic, and rice or noodles.
• Preparation: Sauté garlic and ginger, add prawn and cook until pink, then add vegetables and stir-fry until tender. Serve over rice or noodles.

4. Mediterranean Quinoa Salad with Grilled Tuna

• Ingredients: Grilled tuna steaks, quinoa, cherry tomatoes, cucumbers, red onions, olives, feta cheese, and a lemon-oregano vinaigrette.
• Preparation: Cook the quinoa, grill the tuna, and mix all ingredients together with the vinaigrette for a fresh and healthy salad.

5. Fish Pie

• Ingredients: White fish (like cod or haddock), smoked fish (like smoked haddock), prawns, potatoes, milk, butter, flour, leeks, peas, and cheese.
• Preparation: Make a creamy sauce with milk, butter, and flour, mix with fish and vegetables, top with mashed potatoes, and bake until golden.

6. Seafood Paella

• Ingredients: Mixed seafood (mussels, prawns, and squid), rice, saffron, tomatoes, bell peppers, peas, and garlic.
• Preparation: Sauté garlic and bell peppers, add rice and saffron, then mix in tomatoes and stock. Add seafood and cook until rice is done and seafood is tender.

7. Miso-Glazed Cod

• Ingredients: Cod fillets, miso paste, soy sauce, mirin, sugar, and green onions.
• Preparation: Marinate the cod in a mixture of miso, soy sauce, mirin, and sugar, then bake or broil until caramelized and serve with steamed rice and sautéed greens.

8. Coconut Curry Shrimp

• Ingredients: Shrimp, coconut milk, curry paste, bell peppers, onions, snap peas, and cilantro.
• Preparation: Sauté onions and curry paste, add coconut milk and vegetables, then add shrimp and cook until done. Serve over rice.

9. Lentil and Tuna Salad

• Ingredients: Canned tuna, cooked lentils, cherry tomatoes, red onions, parsley, olive oil, lemon juice, and Dijon mustard.
• Preparation: Mix all ingredients together for a protein-packed, easy-to-make salad.

10. Sushi Bowls

• Ingredients: Sushi rice, assorted seafood (like tuna, shrimp, or sashimi-grade fish), avocado, cucumber, seaweed, soy sauce, and pickled ginger.
• Preparation: Cook the rice and let it cool, then assemble bowls with seafood and toppings, and serve with soy sauce and pickled ginger.

Tips for Pescatarian Family Meals:

• Variety: Incorporate different types of seafood and cooking methods to keep meals interesting.
• Balance: Pair seafood with a variety of vegetables, grains, and legumes to ensure a well-rounded diet.
• Kid-Friendly Options: Create fun and interactive meals like build-your-own tacos or sushi bowls to engage children.
• Seasonal Ingredients: Use fresh, seasonal ingredients for the best flavour and nutrition.