SEAFOOD OPTIONS

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Salmon Salad with Avocado

(356 calories)

Tuna Lettuce Wraps

(304 calories)

Spicy Tuna Cucumber Wraps

(345 calories)

Prawn and Vegetable Stir-Fry

(315 calories)

Tuna Salad Bowl

(320 calories)

Smoked Salmon and Avo Roll Ups

(365 calories)

Prawn and Avocado Bowl

(320 calories)

Quinoa and Prawn Bowl

(500 calories)

Salmon and Veg

(550 calories)

Tuna and Avo Salad

(450 calories)

Prawn and Vegetable Skewers

(450 calories)

Salmon and Cucumber Yoghurt

(218 calories)

Grilled Salmon and Zucchini Noodles

(353 calories)

Mediterranean Cod and Salsa

(283 calories)

Baked Tilapia with Garlic Spinach

(260 calories)

Lemon and Herb Salmon

(363 Calories)

RECIPES

Bunless Turkey Burger

Calories: 229

Protein: 30g

Carbs: 5g

Fats: 25g

Ingredients

  • 115g Salmon Fillet

  • Mixed Greens

  • 1/2 Avocado

  • Dash of Olive Oil

Method

  1. Grill salmon

  2. Serve on a bed of mixed greens

  3. Top with avocado and dash of olive oil

Tuna Lettuce Wraps

Calories: 304

Protein: 37g

Carbs: 5g

Fats: 15g

Ingredients

  • 95g Tuna in Springwater

  • 20g 99% Fat Free Mayo

  • 2 Lettuce Leaves

Method

  1. Mix tuna with mayo.

  2. Spoon mixture into lettuce leaves

  3. Enjoy!

Spicy Tuna Cucumber Rolls

Calories: 245

Protein: 31g

Carbs: 10g

Fats: 10g

Ingredients

  • 115g Tuna Steak

  • 200g Cucumber (thinly sliced)

  • 1/4 Avocado

  • 1tsp Sriracha

  • 1tsp Sesame Seeds

  • Toothpicks

Method

  1. Sear tuna steak for 2mins or each side.

  2. Slice tuna and avocado into thin strips.

  3. Roll tuna and avocado in cucumber slices, securing with a toothpick.

  4. Drizzle with sriracha and sprinkle with sesame seeds.

Prawn and Vegetable Stir-Fry

Calories: 315

Protein: 40g

Carbs: 5g

Fats: 15g

Ingredients

  • 200g Prawns

  • 2cups Green Vegetables

  • 1tbsp Coconut Oil

Method

  1. Stir-fry prawns

  2. Once prawns are cooked add in your green vegetables and coconut oil

  3. Cook until veggies are cooked how you like

Tuna Salad Bowl

Calories: 320

Protein: 51g

Carbs: 9g

Fats: 16g

Ingredients

  • 180g Tuna in Springwater

  • 100g Avocado

  • Mixed Greens

Method

  1. Dice avocado

  2. Mix tuna and avo

  3. Serve on bed of greens

Smoked Salmon and Avo Roll Ups

Calories: 365

Protein: 30g

Carbs: 10g

Fats: 24g

Ingredients

  • 150g Smoked Salmon

  • 120g Avocado

Method

  1. Lay smoked salmon slices out

  2. Top with avocado and roll them

Prawn and Avocado Bowl

Calories: 320

Protein: 30g

Carbs: 5g

Fats: 20g

Ingredients

  • 150g prawns

  • 1/2 avocado

  • Fresh coriander (optional)

  • Squeeze of lemon (optional)

Method

  1. Cook prawns

  2. Dice avocado

  3. Combine all ingredients in bowl

Quinoa and Prawn Bowl

Calories: 500

Protein: 32g

Carbs: 45g

Fats: 15g

Ingredients

  • 1cup cooked quinoa

  • 150g prawns

  • 1cup broccoli

  • 2tbsp Lemon garlic dressing

Method

  1. Cook quinoa as per packet instructions

  2. Grill prawns

  3. Steam broccoli

  4. Combine all ingredients together

Salmon and Veg

Calories: 550

Protein: 35g

Carbs: 38g

Fats: 15g

Ingredients

  • 150g salmon

  • 150g sweet potato

  • 1cup green beans

Method

  1. Dice and roast sweet potato

  2. Bake salmon

  3. Steam green beans

  4. Add all ingredients to your plate

Tuna and Avo Salad

Calories: 450

Protein: 35g

Carbs: 20g

Fats: 20g

Ingredients

  • 150g tuna in water

  • Mixed greens

  • Cherry tomatoes

  • Cucumber

  • 1/2 avo

  • 2tbsp balsamic vinegar dressing

Method

  1. Combine all ingredients in bowl

Prawn and Vegetable Skewers

Calories: 450

Protein: 32g

Carbs: 35g

Fats:15g

Ingredients

  • 150g prawns

  • Capsicum chunks

  • Zucchini chunks

  • 2tbsp Olive oil

  • Lemon

Method

  1. Skewer prawns and vegetables

  2. Grill or bake with olive oil and squeeze of lemon

Salmon and Cucumber Yoghurt

Calories: 346

Protein: 31g

Carbs: 6g

Fats: 8g

Ingredients

  • 90g Smoked Salmon (chopped)

  • 120g Chobani Light Greek Yoghurt

  • 30g Cucumber (chopped)

  • 5g Capers

  • 1tsp Fresh Dill (chopped)

    • Lemon Wedge

Method

  1. Spread yoghurt on a plate or bowl.

  2. Top with smoked salmon, diced cucumber and capers.

  3. Garnish with fresh dill and squeeze of lemon.

Grilled Salmon and Zucchini Noodles

Calories: 353

Protein: 30g

Carbs: 10g

Fats: 22g

Ingredients

  • 115g Salmon Fillet

  • 200g Zucchini Noodles

  • 1tbsp Pesto

  • 1tsp Olive Oil

  • 75g Cherry Tomatoes (halved)

Method

  1. Grill salmon until cooked through, about 4-5mins per side.

  2. Sauté zucchini noodles in olive oil about 2-3mins.

  3. Toss zucchini with pesto and tomatoes.

  4. Top with grilled salmon.

Mediterranean Cod and Salsa

Calories: 283

Protein: 37g

Carbs: 9g

Fats: 11g

Ingredients

  • 200g Atlantic Cod Fillet

  • 150g Cherry Tomatoes (halved)

  • 5 Olives (sliced)

  • 1tsp Olive Oil

  • 1clove Garlic (minced)

  • 1tbsp Lemon Juice

Method

  1. Preheat oven to 200C.

  2. Place cod on baking sheet and drizzle with olive oil and lemon juice.

  3. Top with tomatoes, olives and garlic.

  4. Bake for 12-15mins or until cod is cooked through.

Baked Tilapia with Garlic Spinach

Calories: 260

Protein: 43g

Carbs: 6g

Fats: 8g

Ingredients

  • 200g Tilapia Fillet

  • 70g Spinach

  • 2cloves Garlic (minced)

  • 1tsp Olive Oil

  • 1tbsp Lemon Juice

Method

  1. Preheat oven to 190C.

  2. Place tilapia on a baking sheet and drizzle with lemon and bake for 10-12mins.

  3. Sauté spinach with garlic and olive oil until wilted.

  4. Serve tilapia with garlic spinach.

Lemon and Herb Salmon

Calories: 363

Protein: 32g

Carbs: 5g

Fats: 24g

Ingredients

  • 150g Salmon Fillet

  • 1tsp Olive Oil

  • 1tsp Lemon Juice

  • 1/2tsp Dried Thyme

  • 1/2tsp Dried Rosemary

  • 1/4 Avocado

Method

  1. Preheat ocen to 190C.

  2. Place salmon fillet on a baking tray lined with baking paper.

  3. Drizzle over oil and lemon juice and sprinkle with thyme, rosemary, salt and pepper (optional).

  4. Bake for 15-20mins or until the salmon flakes easily with a fork.

  5. Serve with sliced avocado.