January Meal Plan: Seafood Meals You Can Make in 20 Minutes or Less | Dish on Fish
Monthly Meal Plans

January Meal Plan: Seafood Meals You Can Make in 20 Minutes or Less

Happy New Year, Seafoodies!

Do your New Year’s resolutions include tackling your to-do list? According to productivity experts, even the busiest people can fit more in their day if they can set aside just 20 minutes for a given task. That got us thinking … what we could accomplish in a third of an hour? Make a dent in our inbox? Take a walk around the block? Read approximately 1/98th of War and Peace? All are worthy endeavors, for sure, but seeing as this is a cooking blog, we feel compelled to add an edible suggestion to the mix: Rustle up some super-quick seafood! Yes, shrimp, salmon, scallops, cod or tuna (or any seafood, really) can take you from start to table in record speed. Our January Meal Plan is devoted to seafood meals that can be whipped up in 20 minutes or less, guaranteed! This makes it a breeze to squeeze some much-needed nutrition and deliciousness into your week, no matter how hectic your schedule.

The key to 20-minute cooking is simple preparation. This Meal Plan delivers the Three S’s of quick-cook seafood—soups, sandwiches and stir-fries—as well as some scrumptious bowls, bakes and sautés! Bookmark these recipes, and you’ll always have a can’t-miss dish that’s ready to eat when you are.

Let’s start with some ideas for warming up a cold January morning. A fast-food take on shrimp and grits starts with oat bran—which has more fiber and fewer calories than oatmeal—and offers plenty of plump, sautéed shrimp, shredded cheddar and crisp bits of pancetta, all in a flavorful mix that really sticks to the ribs. If you’re serving brunch, try the smoked-salmon-stuffed buttermilk pancakes with a creamy horseradish dipping sauce. This delish dish is sure to please even the pickiest gourmets in your group!

For lunch, we love grilled cobia fillets infused with a kicky mustard marinade. They make superb sliders—just add mini rolls, cheese, crisp lettuce and red onion. Scallops aren’t just for dinner anymore: They fry up fast (and beautifully) for the ultimate, N’awlins-style lunch, a spicy po’ boy. And you just can’t go wrong with a piping-hot cup (or even better, a large bowl) of satisfying chowder that’s chock-full of cod, potatoes and corn.

Sunset comes early these days, but you can brighten up your evening with a simple stovetop dinner like stir-fried shrimp with asparagus or meaty ahi tuna that’s marinated in soy and sesame oil, then seared to perfection. Or, tuck into some cozy baked Alaska cod, which offers a taste of fresh herbs, Parmesan and crunchy panko breadcrumbs in every forkful.

Along with convenience and great taste, these dishes put you straight on the express lane to good nutrition! They’re loaded with muscle-building protein, heart-healthy omega-3s and a boatload of energy-boosters like vitamin B-12. Recipes such as these show that getting a yummy and healthy meal on the table doesn’t have to be a heavy lift. Save your muscle power for the gym—you’ll have time now!—and let our Meal Plan do all the work.

See how fast that was, Seafoodies? Now, to catch up on those emails …


Easy Shrimp Breakfast Bowl 

These bodacious bowls are brimming with Low Country flavor! If you’ve craving shrimp and grits but are short on time, this superfast version is sure to satisfy.

Smoked Salmon and Dill Mini Pancakes with Horseradish Dip 

Elegant and easy on your wallet, this impressive dish is proof positive that a little smoked salmon can go a long way. Pop open some bubbly, and you’ve got a festive brunch!


Bay Scallop Po’ Boy with Spicy Mayo 

Of all the po’ boy variations out there, we’re partial to this minimalist version: golden-brown bay scallops on a roll with some spicy mayo and a bright squeeze of citrus.

Grilled Cobia Seafood Sliders 

Cobia is prized for its mild, buttery flavor and firm texture, which makes it the ideal choice for these tasty mini-burgers.

Cod and Corn Chowder 

Sometimes you just need some comfort food, pronto! This feel-good soup packed with lean protein makes a quick and satisfying meal, and you can customize the seasonings to your liking.


Mini Ahi Tuna Poke Bowls 

If you love a good poke bowl—and who doesn’t?—try this bite-sized version. This fresh and eye-catching app will bowl you over with its savory tuna-avo filling and edible wonton wrapper.


Shrimp and Asparagus Stir Fry 

Pro tip: Combine fast-cooking shrimp with a veggie that just needs a quick char, like asparagus. Toss with a savory sauce, and dinner is served!

Marinated Seared Ahi Tuna 

Tender, sushi-grade ahi is always a treat, and now you can get the perfect sear right at home! Just let your fish soak up some tangy marinade overnight and give it a couple of minutes in a superhot skillet.                                                             

Lemon, Garlic and Herb Baked Cod 

We love using Greek yogurt for seafood cooking! In this healthy dish, it acts as a binder for the Parmesan-panko crust that’s spiked with lemon, garlic, paprika and a smattering of fresh herbs.

Lemon Butter Scallops 

When time is really short, here’s a 10-minute recipe (yes, you read that right!) that can be enjoyed over pasta, or with a green vegetable and brown rice to soak up the delectable sauce.

You Might Also Like

No Comments

Leave a Reply