Healthy Seafood Bake for Two
A Healthy Seafood Bake for Two is the perfect solution when you want a comforting yet nutritious meal without spending hours in the kitchen. Packed with lean protein, heart-healthy fats, and vibrant vegetables, this oven-baked dish delivers big flavor with minimal effort. Ideal for a cozy dinner date, quick weeknight meal, or special occasion at home.
Why This Seafood Bake Is Healthy
High in protein: Shrimp and fish support muscle health and keep you full longer
Rich in omega-3s: Promotes heart and brain health
Low in carbs & calories: Great for balanced and weight-conscious eating
Minimal oil & baking method: No deep frying or heavy sauces
Ingredients (Serves 2)
200 g white fish fillets (cod, tilapia, or haddock)
150 g raw shrimp, peeled and deveined
1 cup broccoli florets or asparagus
1 small zucchini, sliced
1 tbsp olive oil
2 cloves garlic, minced
Juice of ½ lemon
½ tsp paprika
½ tsp dried oregano or thyme
Salt & black pepper to taste
Fresh parsley or dill for garnish
How to Make a Healthy Seafood Bake
Preheat oven to 200°C (400°F). Lightly grease a small baking dish.
Prepare vegetables: Spread broccoli and zucchini evenly in the dish.
Add seafood: Place fish fillets and shrimp over the vegetables.
Season: Drizzle olive oil and lemon juice, then sprinkle garlic, herbs, paprika, salt, and pepper.
Bake uncovered for 15–18 minutes until fish flakes easily and shrimp turn pink.
Garnish & serve: Finish with fresh herbs and extra lemon wedges if desired.
Serving Suggestions
Pair with quinoa or brown rice for extra fiber
Serve alongside a fresh green salad
Enjoy with steamed greens for a low-carb option
Nutrition Highlights (Approx. per serving)
Calories: ~350
Protein: 35–40 g
Healthy fats: 12 g
Carbs: 15–18 g
Healthy Tips & Variations
Swap vegetables with bell peppers, cherry tomatoes, or spinach
Add chili flakes for a spicy kick
Use salmon for extra omega-3 benefits
Replace olive oil with avocado oil for variety
Comments
Post a Comment