Clean Eating Diet is a healthy lifestyle that relies on eating more healthy, whole, and unprocessed food, as much as possible. It resembles the Mediterranean diet because it is more of a lifestyle than a temporary diet. I have shared with you a combination of clean eating recipes before, from clean eating chicken recipes, clean eating meat recipes, to clean eating Asian recipes. Today, I would like to share with you 6 clean eating food recipes that I hope you would like. Let's start!
1. Pan-Seared Salmon with Vegetables
One recipe that I absolutely adore, and even now as I'm writing this, I find myself craving it. I assure you are going to love my salmon recipe.
Preparation time: 10 minutes
Cooking time: 20 minutes
Overall time: 30 minutes
Servings: 2
Ingredients:
- 2 salmon fillets
- 1 tbsp olive oil
- 1 chopped small onion
- 1 chopped red bell pepper
- 1 chopped green bell pepper
- 2 diced tomatoes
- 1 sliced small carrot
- 2 minced garlic cloves
- 1 minced garlic clove (for the salmon)
- 1/2 tsp paprika
- ½ a lemon
- Salt and black pepper to taste
- Fresh scallions for garnish
Instructions:
1. Heat the olive oil in a skillet over medium heat.
2. Season salmon fillets with salt, black pepper, 1 minced garlic, and paprika.
3. Sear the salmon fillets with the skin-side down for 3-4 minutes per side or until it is golden brown. Set it aside.
4. In the same skillet, sauté the garlic and onion until it is translucent.
5. Add the bell peppers, tomatoes, and carrots, cook them for 5-7 minutes or until the carrots are tender. Season them with salt and pepper.
6. Return the salmon to the skillet to heat it through.
7. Squeeze the lemon on top
8. Garnish it with fresh scallions and serve!
Nutritional Values (approximately):
- Calories: 380 kcal
- Protein: 34g
- Carbs: 14g
- Fat: 20g
Serving Ideas:
Serve it with brown rice or quinoa for a complete meal.
Meal Prep Ideas:
Store the salmon and vegetables in an airtight separate container for up to 3 days.
2. Grilled Salmon Steak with Fresh Greens
Preparation time: 10 minutes
Cooking time: 15 minutes
Overall time: 25 minutes
Servings: 2
Ingredients:
- 2 salmon steaks
- 1 tbsp of olive oil
- Salt and black pepper to taste
- Fresh dill for garnish
- 2 minced garlic cloves
- 1 lemon cut into wedges
- 2 cups of arugula or mixed greens
- 1 slices avocado
- 1 tbsp balsamic glaze
- Cherry tomatoes for garnish
Instructions:
1. Preheat the grill or grill pan over medium heat.
2. Rub the salmon steaks with olive oil, garlic, salt, and black pepper.
3. Grill the salmon for 4-5 minutes per side until it is cooked through.
4. Place the greens, avocado, and cherry tomatoes on a plate.
5. Top them with the grilled salmon, drizzle the balsamic glaze on the side, and garnish with fresh dill and lemon wedges.
Nutritional Values (approximately):
- Calories: 400 kcal
- Protein: 36g
- Carbs: 10g
- Fat: 24g
Serving Ideas:
You can pair it with quinoa or couscous.
Meal Prep Ideas:
Keep the salad ingredients and salmon in separate containers until you are ready to serve them.
3. Spicy Mussels with Vegetables
Preparation time: 15 minutes
Cooking time: 20 minutes
Overall time: 35 minutes
Servings: 2
Ingredients:
- 500g of cleaned fresh mussels
- 1 tbsp of olive oil
- 1 small chopped onion
- 1 diced red bell pepper
- 1 diced yellow bell pepper
- 2 minced garlic cloves
- 1/2 tsp of chili flakes
- 1/2 tsp of smoked paprika
- Juice of 1 lemon
- Fresh parsley for garnish
- 1/2 cup of vegetable broth
Instructions:
1. Heat the olive oil in a large pan over medium heat. Sauté the garlic and onion until the onion is soft.
2. Add the red and yellow bell peppers, and cook them for 3-4 minutes.
3. Stir in the chili flakes, paprika, and broth. Let them simmer for 2-3 minutes.
4. Add the mussels to the pan, cover them, and cook them for 5-7 minutes until the shells open. Discard any unopened mussels.
5. Squeeze the lemon over the mussels and garnish the dish with fresh parsley.
Nutritional Values (approximately):
- Calories: 350 kcal
- Protein: 30g
- Carbs: 12g
- Fat: 15g
Serving Ideas:
You can serve it with crusty whole-grain bread or brown rice.
Meal Prep Ideas:
Prepare the vegetable base ahead and reheat it with mussels when you are ready to have it.
4. Garlic-Infused Whole Fish with Veggies
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Overall Time: 45 minutes
Servings: 2
Ingredients:
- 1 cleaned and scaled whole fish (snapper, tilapia, or sea bass, I prefer tilapia, especially small ones).
- 2 tablespoons olive oil
- 4 large minced cloves garlic
- 1 diced red bell pepper
- 1 diced yellow bell pepper
- 1 small diced zucchini
- 1 sliced small red onion
- 1 sliced lemon
- 2 cherry tomatoes
- 1 teaspoon sea salt
- ½ teaspoon black pepper
- ½ teaspoon of powdered funnel
- ½ teaspoon of powdered coriander
- Fresh, chopped parsley (for garnish)
Instructions:
1. Preheat the oven to 375°F (190°C).
2. Prepare the fish: Rinse and pat the fish dry. Make diagonal slits on both sides. Season the inside and out with salt, fennel, coriander, black pepper, and half of the minced garlic.
3. Sauté the vegetables: Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the garlic, onion, and bell peppers. Sauté those for 3–4 minutes, then stir in the zucchini and cook them for another 2 minutes.
4. Assemble the dish: Place the fish in a baking dish. Stuff some of the garlic, veggies, and lemon slices inside the cavity. Spread the remaining veggies around the fish and drizzle with olive oil.
5. Bake: Bake for 25–30 minutes until the fish is tender and flakes easily with a fork.
6. Serve: Garnish it with fresh parsley and cherry tomatoes.
Nutritional Values (approximate per serving):
- Calories: 350
- Protein: 40g
- Carbs: 10g
- Fat: 15g
Serving Ideas:
- Pair it with a side of steamed quinoa or cauliflower rice.
- Add fresh greens like arugula or spinach with a drizzle of lemon.
Meal Prep Ideas:
- Prep the veggies and garlic mixture ahead of time.
- Clean and season the fish in advance, then store it in the fridge for up to 12 hours before baking it.
5. Shrimp with Pumpkin Soup
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Overall Time: 30 minutes
Servings: 2
Ingredients:
- 2 cups of pumpkin puree (unsweetened and homemade)
- 1 cup low-sodium vegetable broth (you can use bone broth or chicken broth)
- 1 cup unsweetened coconut milk
- 1 tablespoon olive oil
- 4 minced cloves garlic
- 10–12 peeled and deveined medium shrimp
- 1 teaspoon smoked paprika
- ½ teaspoon ground turmeric
- 1 teaspoon sea salt
- ½ teaspoon black pepper
- Fresh rosemary or parsley, for garnish
Instructions:
1. Prepare the soup: Heat 1 teaspoon olive oil in a pot over medium heat. Add half the minced garlic and sauté for 1 minute. Stir in the pumpkin puree, vegetable broth, and coconut milk. Mix well.
2. Season: Add the turmeric, smoked paprika, sea salt, and black pepper. Let it simmer for 10–15 minutes, and stir it occasionally. Adjust the seasoning to your taste.
3. Cook the shrimp: Heat the remaining olive oil in a skillet. Add the garlic and the shrimp. Sprinkle it with a little sea salt and paprika. Cook it for 2–3 minutes on each side until the shrimp is pink and cooked through.
4. Serve: Ladle the pumpkin soup into bowls, top with the shrimp, and garnish it with rosemary or parsley.
Nutritional Values (approximate per serving):
- Calories: 300
- Protein: 25g
- Carbs: 20g
- Fat: 12g
Serving Ideas:
- Serve it with a side of leafy greens drizzled.
- Add roasted pumpkin seeds for extra crunch.
- Drizzle some lemon juice on top
Meal Prep Ideas:
- Make the soup in advance and store it in the fridge for up to 4 days.
6. Lentil and Shrimp Stew with Crispy Fish
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Overall Time: 40 minutes
Servings: 2
Ingredients:
- 1 cup of rinsed dried green lentils
- 4 of cups vegetable broth
- 1 tablespoon of olive oil
- 5 minced garlic cloves
- 1 small chopped onion
- 2 sliced carrots
- 1 cup of chopped spinach or kale
- 1 teaspoon of sea salt
- ½ teaspoon of cumin
- ½ teaspoon of black pepper
- 150g shrimp, peeled and deveined
- 2 small fish fillets (tilapia, cod, or haddock)
- 1 teaspoon of paprika
- 1 teaspoon of olive oil (for cooking the fish)
Instructions:
1. Cook the lentils: In a pot, heat 1 tablespoon olive oil over medium heat. Add the onion and carrots, sauté for 3–4 minutes until the carrots are softened. Add the garlic and stir for another 2 minutes.
2. Simmer: Add the lentils, vegetable broth, cumin, salt, and pepper. Bring the mixture to a boil, then reduce the heat to a simmer. Cook it for 15 minutes.
3. Add the shrimp and greens: Add the shrimp to the pot and cook it for 4–5 minutes until it is pink and fully cooked. Stir in the spinach or kale and let it wilt for 2 minutes. Adjust the seasoning as you like.
4. Prepare the fish: Season on both sides of the fish fillets with sea salt, black pepper, and paprika. Heat 1 teaspoon olive oil in a skillet over medium-high heat. Pan-sear the fish for 3–4 minutes per side until it is golden and flaky.
5. Serve: Ladle the lentil and shrimp soup into bowls and place the crispy fish fillet on a side dish.
Nutritional Values (approximate per serving):
- Calories: 450
- Protein: 42g
- Carbs: 35g
- Fat: 12g
Serving Ideas:
- Add a squeeze of lemon to the Soup and the fish.
- Serve it with warm crusty bread or roasted vegetables.
Meal Prep Ideas:
- Cook the lentil and shrimp soup in advance and store it in the fridge for up to 4 days.
The Bottomline
Those 6 healthy, clean eating seafood recipes are diverse and quite tasty. You will find these recipes useful whenever you crave seafood, but you want to keep it clean! And do not forget to subscribe for more of this. Have a good day!
Comments