🦐 7 Flavourful Seafood Lunch Recipes

Cookware

• Large saucepan
• Colander
• Large mixing bowl
• Small bowl
• Knife
• Chopping board
• Spoon

Ingredients

• 300 g (10½ oz) fusilli pasta
• 2 × 145 g (5 oz) cans tuna in spring water, drained
• ½ iceberg lettuce, chopped
• ½ cucumber, diced
• 3 spring onions, thinly sliced
• 150 g (5 oz) sweetcorn, drained
• 3 tbsp light mayonnaise
• Juice of ½ lemon
• Salt, to taste
• Freshly ground black pepper, to taste

Optional Additions

• Fresh parsley, chopped
• Fresh dill
• Chives
• 1 tsp Dijon mustard
• Cherry tomatoes
• Capers

Instructions

1. Cook the fusilli according to the package instructions until al dente. Drain well, then rinse under cold running water until completely cooled. Leave to drain for a few minutes to remove any excess water.
2. In a small bowl, whisk together the light mayonnaise, lemon juice, salt, and black pepper until smooth.
3. Add the cooled fusilli, iceberg lettuce, cucumber, and spring onions to a large serving bowl and gently toss together.
4. Arrange the drained tuna over the top in generous flakes. Spoon over the lemon mayonnaise dressing, then scatter over the sweetcorn and finish with a little extra black pepper. Toss everything together just before serving to keep the lettuce crisp.

💚 Chloe's Tip

For the freshest texture, keep the dressing separate if you're meal prepping and mix everything together just before serving.

Easy Substitutions

• Swap fusilli for penne, farfalle, or rotini.
• Replace part of the mayonnaise with Greek yogurt for a lighter dressing.
• Use romaine lettuce instead of iceberg.
• Add cherry tomatoes or diced bell peppers for extra freshness.

Meal Prep

Store in an airtight container in the refrigerator for up to 2 days. For the best texture, keep the dressing separate until ready to eat.

Approximate Nutrition (Per Serving)

• One Serving: Approximately 350–400 g
• Calories: 405 kcal
• Protein: 27 g
• Carbohydrates: 37 g
• Fat: 11 g
• Fibre: 3 g

Cookware

• Medium saucepan
• Large frying pan
• 3 mixing bowls
• Small whisk
• Knife
• Chopping board

Ingredients

• 300 g (10½ oz) raw peeled shrimp
• 150 g (¾ cup) sushi rice
• 100 g cucumber, diced
• 100 g cherry tomatoes, halved
• 80 g sweetcorn, drained
• 80 g carrots, julienned
• 80 g red cabbage, finely shredded
• 2 tbsp rice vinegar
• 2 tbsp water
• 1 tsp sugar
• ½ tsp salt

Shrimp Marinade

• 2 tsp soy sauce
• 2 tsp lime juice
• 2 tsp olive oil
• 2 garlic cloves, minced
• Black pepper, to taste

Spicy Dressing

• 40 g (2½ tbsp) light mayonnaise
• 2 tsp sriracha
• 2 tsp lime juice
• 1 tsp soy sauce

Optional Toppings

• Sesame seeds
• Spring onions, thinly sliced
• Fresh coriander
• Lime wedges

Instructions

1. Cook the sushi rice according to the package instructions. Once cooked, fluff it gently with a fork and leave it to cool slightly.
2. While the rice cooks, combine the rice vinegar, water, sugar, and salt in a mixing bowl. Add the carrots and red cabbage, toss well, and leave to pickle for at least 15 minutes.
3. In a separate bowl, mix together the soy sauce, lime juice, olive oil, garlic, and black pepper. Add the shrimp, toss until evenly coated, and leave to marinate for 15 minutes.
4. Heat a large frying pan over medium-high heat. Cook the shrimp for 2–3 minutes on each side until pink, lightly golden, and cooked through.
5. Whisk together the light mayonnaise, sriracha, lime juice, and soy sauce until smooth and creamy.
6. Divide the sushi rice between two serving bowls. Arrange the shrimp, cucumber, cherry tomatoes, sweetcorn, pickled carrots, and pickled red cabbage in sections over the rice. Drizzle generously with the spicy dressing and finish with sesame seeds, spring onions, fresh coriander, or a squeeze of fresh lime if desired.

💚 Chloe's Tip

The secret to a great poke bowl is keeping every ingredient fresh and separate until serving. It looks prettier, every bite has a different texture, and nothing becomes soggy.

Easy Substitutions

• Swap the shrimp for salmon or tofu.
• Use brown rice instead of sushi rice.
• Replace sriracha with sweet chilli sauce for a milder dressing.
• Add sliced avocado if you don't mind a few extra calories.

Meal Prep

Store the rice, shrimp, vegetables, pickles, and dressing in separate airtight containers in the refrigerator for up to 3 days. Assemble the bowls just before serving for the freshest flavour and texture.

Approximate Nutrition (Per Serving)

• Calories: 455 kcal
• Protein: 31 g
• Carbohydrates: 43 g
• Fat: 14 g
• Fibre: 4 g

Cookware

• Baking tray
• Baking paper
• Small mixing bowl
• Knife
• Chopping board

Ingredients

• 4 fish fingers
• 2 large wholemeal tortilla wraps
• 100 g 0% Greek yogurt
• 30 g gherkins, finely chopped
• 1 tsp lemon juice
• 1 tsp fresh dill, finely chopped
• ½ tsp Dijon mustard (optional)
• Salt, to taste
• Black pepper, to taste
• 80 g iceberg lettuce, shredded
• 80 g cucumber, sliced into thin strips
• 100 g cherry tomatoes, halved

Optional Toppings

• Fresh chives
• Extra dill
• Lemon wedges

Instructions

1. Preheat the oven according to the fish fingers package instructions. Arrange the fish fingers on a lined baking tray and bake until golden and crispy, turning halfway through cooking.
2. While the fish fingers cook, make the tartare sauce by combining the Greek yogurt, chopped gherkins, lemon juice, dill, Dijon mustard (if using), salt, and black pepper. Stir until smooth and refrigerate until needed.
3. Warm the tortilla wraps for 20–30 seconds in the microwave or a dry frying pan to make them easier to fold.
4. Spread half of the tartare sauce over each wrap. Top with the shredded lettuce, cucumber, cherry tomatoes, and two crispy fish fingers.
5. Fold in the sides, roll the wraps tightly, and slice each one in half before serving.

💚 Chloe's Tip

Bake the fish fingers instead of frying them. They stay wonderfully crispy, use less oil, and pair perfectly with the cool yogurt tartare.

Easy Substitutions

• Swap the wholemeal wraps for high-protein wraps.
• Use Skyr instead of Greek yogurt for an extra protein boost.
• Replace dill with fresh parsley if preferred.
• Add sliced red onion for extra crunch.

Meal Prep

The tartare sauce can be prepared up to 3 days in advance and stored in the refrigerator. For the best texture, assemble the wraps just before eating so the fish fingers stay crispy.

Approximate Nutrition (Per Serving)

One Serving: 1 wrap

Calories: 470 kcal

Protein: 27 g

Carbohydrates: 45 g

Fat: 18 g

Fibre: 7 g

Cookware

• Baking tray
• Baking paper
• Medium mixing bowl
• Fork
• Knife
• Chopping board

Ingredients

• 2 medium baking potatoes (about 250 g each)
• 2 tsp olive oil
• 1 x 145 g can tuna in spring water, drained
• 100 g 0% Greek yogurt
• 20 g light mayonnaise
• 80 g sweetcorn, drained
• 30 g spring onions, finely sliced
• 1 tbsp lemon juice
• 1 tsp lemon zest
• Salt, to taste
• Black pepper, to taste

Optional Toppings

• Fresh chives
• Extra spring onions
• Fresh parsley
• Lemon wedges

Instructions

1. Preheat the oven to 200°C (390°F).
2. Pierce the potatoes several times with a fork, rub them with the olive oil, and place them on a lined baking tray. Bake for 45–50 minutes, or until the skins are crisp and the centres are soft.
3. Meanwhile, combine the tuna, Greek yogurt, light mayonnaise, sweetcorn, spring onions, lemon juice, lemon zest, salt, and black pepper in a bowl. Mix until everything is evenly coated.
4. Cut each baked potato down the centre and gently fluff the inside with a fork.
5. Spoon the tuna mixture generously into each potato and finish with your favourite toppings before serving.

💚 Chloe's Tip

If you're short on time, microwave the potatoes for 8–10 minutes first, then finish them in the oven for 15–20 minutes. You'll still get a crispy skin with much less waiting.

Easy Substitutions

• Swap the Greek yogurt for Skyr.
• Use canned salmon instead of tuna.
• Add finely diced cucumber or celery for extra crunch.
• Replace sweetcorn with peas if preferred.

Meal Prep

Bake the potatoes and prepare the tuna filling separately. Store both in the refrigerator for up to 3 days and assemble just before serving for the best texture.

Approximate Nutrition (Per Serving)

• Calories: 438 kcal
• Protein: 31 g
• Carbohydrates: 42 g
• Fat: 14 g
• Fibre: 6 g

Cookware

• Baking tray
• Baking paper
• Small mixing bowl
• Knife
• Chopping board

Ingredients

• 2 wholemeal pita breads
• 2 salmon fillets (120 g each)
• 1 tsp olive oil
• ½ tsp garlic powder
• ½ tsp dried oregano
• ½ tsp paprika
• Salt, to taste
• Black pepper, to taste
• 80 g cucumber, diced
• 120 g cherry tomatoes, halved
• 40 g red onion, thinly sliced
• 30 g baby spinach
• 30 g reduced-fat feta, crumbled

Sauce

• 120 g 0% Greek yogurt
• 1 tbsp lemon juice
• 1 tsp fresh dill, finely chopped
• ½ tsp garlic powder
• Salt, to taste
• Black pepper, to taste

Optional Toppings

• Fresh parsley
• Extra dill
• Lemon wedges

Instructions

1. Preheat the oven to 200°C (390°F).
2. Brush the salmon with the olive oil and season with the garlic powder, oregano, paprika, salt, and black pepper. Place it on a lined baking tray and bake for 16–20 minutes, depending on the thickness of the fillets, until the salmon flakes easily with a fork.
3. Meanwhile, combine the Greek yogurt, lemon juice, dill, garlic powder, salt, and black pepper in a small bowl and stir until smooth.
4. Warm the pita breads in the oven for 2–3 minutes or toast them lightly.
5. Slice each pita open and layer in the baby spinach, cucumber, cherry tomatoes, red onion, and crumbled feta.
6. Flake the cooked salmon into large pieces and divide it between the pitas. Spoon over the yogurt sauce and serve immediately.

💚 Chloe's Tip

Don't overcook the salmon. As soon as it flakes easily with a fork, remove it from the oven—it will stay juicy and tender inside the pita.

Easy Substitutions

• Swap the salmon for trout.
• Use lettuce instead of baby spinach.
• Replace the reduced-fat feta with reduced-fat mozzarella.
• Add sliced olives or roasted red peppers for an extra Mediterranean touch.

Meal Prep

Bake the salmon and prepare the vegetables up to 3 days in advance. Store each component separately in the refrigerator and assemble the pitas just before serving for the best texture.

Approximate Nutrition (Per Serving)

One Serving: 1 stuffed pita

• Calories: 495 kcal
• Protein: 37 g
• Carbohydrates: 33 g
• Fat: 23 g
• Fibre: 6 g

Cookware

• Large saucepan
• Large frying pan
• Colander
• Wooden spoon
• Knife
• Chopping board

Ingredients

• 160 g wholewheat spaghetti
• 250 g seafood mix (prawns, squid, and mussels), thawed if frozen
• 1 tbsp olive oil
• 1 small onion, finely diced (about 70 g)
• 3 garlic cloves, minced
• 250 g passata
• 100 g cherry tomatoes, halved
• 1 tbsp tomato purée
• ½ tsp dried oregano
• ½ tsp dried basil
• ¼ tsp chilli flakes (optional)
• 1 tbsp lemon juice
• 15 g fresh parsley, chopped
• Salt, to taste
• Black pepper, to taste

Optional Toppings

• Fresh basil
• Grated Parmesan
• Extra parsley
• Lemon wedges

Instructions

1. Cook the spaghetti according to the package instructions until al dente. Before draining, reserve about 60 ml (¼ cup) of the pasta water.
2. Meanwhile, heat the olive oil in a large frying pan over medium heat. Add the onion and cook for 4–5 minutes until softened. Stir in the garlic and cook for 30 seconds until fragrant.
3. Add the tomato purée and cook for 1 minute, then pour in the passata. Season with the oregano, basil, chilli flakes (if using), salt, and black pepper. Simmer gently for 8–10 minutes.
4. Stir in the seafood mix and cook for 4–5 minutes, just until the prawns are pink, the mussels are heated through, and the squid is tender.
5. Add the cherry tomatoes, lemon juice, and parsley, then stir to combine.
6. Add the cooked spaghetti to the pan and toss everything together. If the sauce becomes too thick, add a splash of the reserved pasta water until it lightly coats the pasta.
7. Serve immediately with your favourite toppings.

💚 Chloe's Tip

Seafood cooks quickly, so add it at the very end. Leaving it in the pan for too long can make the squid chewy and the prawns dry.

Easy Substitutions

• Swap the wholewheat spaghetti for regular spaghetti.
• Use only prawns if you can't find a seafood mix.
• Replace parsley with fresh basil.
• Add a handful of baby spinach during the last minute of cooking for extra vegetables.

Meal Prep

Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a frying pan with a splash of water to loosen the sauce.

Approximate Nutrition (Per Serving)

• Calories: 505 kcal
• Protein: 34 g
• Carbohydrates: 51 g
• Fat: 17 g
• Fibre: 8 g

Cookware

• Large mixing bowl
• Small mixing bowl
• Knife
• Chopping board

Ingredients

• 200 g crab sticks, sliced
• 120 g cucumber, diced
• 120 g cherry tomatoes, halved
• 60 g sweetcorn, drained
• 40 g red onion, thinly sliced
• 40 g lettuce, chopped
• 1 tbsp fresh chives, chopped

Dressing

• 120 g 0% Greek yogurt
• 1 tsp Dijon mustard
• 1 tbsp lemon juice
• ½ tsp garlic powder
• Salt, to taste
• Black pepper, to taste

Optional Toppings

• Fresh dill
• Extra chives
• Cracked black pepper
• Lemon wedges

Instructions

1. In a large bowl, combine the crab sticks, cucumber, cherry tomatoes, sweetcorn, red onion, lettuce, and chives.
2. In a separate bowl, whisk together the Greek yogurt, Dijon mustard, lemon juice, garlic powder, salt, and black pepper until smooth.
3. Pour the dressing over the salad and gently toss until everything is evenly coated.
4. Serve immediately with your favourite toppings.

💚 Chloe's Tip

Pat the cucumber dry with kitchen paper before adding it to the salad. It helps keep the dressing creamy instead of becoming watery.

Easy Substitutions

• Swap the crab sticks for cooked prawns.
• Use Greek yogurt with a little fresh dill instead of mustard for a milder dressing.
• Replace lettuce with baby spinach or mixed salad leaves.
• Add diced avocado for extra healthy fats.

Meal Prep

Prepare all the ingredients up to 2 days in advance and store them separately in the refrigerator. Mix with the dressing just before serving to keep the vegetables crisp.

Approximate Nutrition (Per Serving)

One Serving: Approximately 300 g

• Calories: 255 kcal
• Protein: 25 g
• Carbohydrates: 19 g
• Fat: 7 g
• Fibre: 3 g