July Monthly Meal Plan - Dish on Fish
Monthly Meal Plans

July Monthly Meal Plan

The US Dietary Guidelines for Americans suggest eating seafood at least twice a week as part of a healthy diet. To get you kick-started on this healthy habit, here are my suggestions on shifting to seafood for the back half of July.

July Meal Plan

 

Grilled spinach and tuna mini pizzas – dinner/easy
These grilled mini tuna pizzas make the perfect light summer meal, BBQ appetizer or kid-friendly hand food. Serve with mixed greens for a light summer meal.

Ingredients:

  • Whole wheat pizza dough (refrigerated or ready to use)
  • 1 Tbsp. olive oil
  • ¾-1 cup marinara or pizza sauce
  • 6 ounces of shredded mozzarella cheese
  • 1 (5 oz.) can tuna in oil
  • 2 cups fresh spinach, chopped or cut into strips
  • ¼ cup pitted Kalamata olives, cut in halves
  • 1 Tbsp. freshly grated Parmesan cheese
  • Crushed red pepper, to taste

Instructions:

Preheat grill. Cut or separate dough into 12 pieces and roll into a thin circle (about 1/4- to 1/2-inch thick). Spray or rub with light coating of olive oil. Put pizza dough circles onto grill until almost cooked, about 4-5 minutes. Turn pizza crusts over (so side with grill marks is face-down) and put on toppings. Spread sauce evenly on top of all crusts, then top with mozzarella cheese, tuna, spinach and olives. Sprinkle Parmesan cheese on top and crushed red pepper, as desired. Return to grill and cook until cheese melts, about 3-4 minutes. Makes 12 mini pizzas.

Smoked Salmon Deviled Eggs – appetizer/easy

A twist on the traditional, these smoked salmon deviled eggs are the perfect protein-rich snacks or appetizers. You can also try mixing in canned/pouched tuna or smoked trout for a different taste.

Ingredients:

  • 8 large eggs
  • ¼ cup nonfat plain Greek yogurt
  • 2 Tbsp. mayonnaise
  • 1 Tbsp. Dijon mustard
  • 1 Tbsp. fresh chives, chopped
  • 3 tsp. fresh dill, minced
  • 1 tsp. lemon juice
  • ¼ tsp. ground black pepper
  • ¼ tsp. sea or kosher salt
  • 3-4 oz. smoked salmon, finely chopped
  • Fresh dill and/or chives for garnish

Instructions:

To hard-boil eggs: Place eggs in a saucepan. Cover with water and bring to a boil. Remove from heat; cover and let stand 12 minutes. Drain and rinse with cold water. Peel eggs and cut lengthwise. Place egg yolks in a medium bowl; mash with a fork. Add remaining ingredients (through smoked salmon); beat with a mixer or by hand until smooth and creamy. Pipe or spoon mixture into egg white halves (about 1 Tbsp. per egg half). Garnish with dill, chives or a sprinkle of coarse sea salt.
 

Salmon, Goat Cheese and Red Pepper Breakfast Strata – breakfast/easy
Think of seafood beyond dinner. This make-ahead frittata-style egg bake pairs perfectly with a slice of whole grain bread.

Recipe: http://www.myrecipes.com/recipe/salmon-brie-breakfast-strata\

 

Grilled Fish & Avocado Tacos – lunch/easy

The grilled fish and avocados take these tacos up a notch. Easy to make AND delicious – that’s a win-win!

Ingredients:

  • 1 lb. cod (mahi-mahi and tilapia also work well)
  • 2½ Tbsp. olive oil, divided
  • 2½ Tbsp. lime juice, divided
  • 1 garlic clove, minced
  • 1 tsp. chili powder
  • 1 tsp. ground cumin
  • 1 large avocado, cut in half with pit removed
  • 6 Tbsp. nonfat plain Greek yogurt
  • 3-4 cups ready-to-eat broccoli slaw
  • ½ jalapeno pepper, finely chopped
  • ¼ cup cilantro, finely chopped
  • 8 corn tortillas

Instructions:

Preheat grill. In a large plastic baggie, mix 1 Tbsp. olive oil, 1 Tbsp. lime juice, garlic, chili powder and cumin. Add cod and mix until fish is coated. Grill fish about 3 minutes per side, or until cooked thoroughly. Mix ½ Tbsp. olive oil and ½ Tbsp. lemon juice in a small bowl. Rub onto avocado halves and place face down on grill. Grill for about 2-3 minutes. Remove and cut in slices. In a medium bowl, combine remaining oil, lime juice and yogurt. Mix well. Add broccoli slaw, jalapeno and cilantro and combine until coated with yogurt-lime sauce. Top corn tortillas with grilled fish, slaw mixture and avocado slices.

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