If you asked a fitness expert to name the one food they eat the most, 9 out of 10 would probably say chicken. Not that there aren’t other options out there, like lean beef, eggs, or even fish, it’s just that chicken is a staple. Now, if you asked the same question, but said it needed to be seafood, you’d probably get salmon as the winning answer. Of course, another staple. By the way, you should always be getting the wild, not the farm-raised, but that’s another story.
The great thing about seafood is that it’s high in protein, low in carbs, and has a nice serving of healthy fats. While there are nutritional differences between them, for the most part, all fish, as long as you don’t fry the stuff is perfect in any diet. The following are five great ways to diversify your chefin’ abilities beyond salmon (and chicken).
For helpful advice on how to build your own meal plan and eat the way that works for you, read our story on intuitive eating for lean muscle. Or for a fit-guy/girl’s grocery list, check our lists of the 25 best muscle-building foods. Tired of your current workout plan? Well, we’ve got 30 free plans you can chose from.
Let us know what you think. Hit us on social (@humanfitproject). Want to a share a recipe of your own? Pop some photos and send the details on over. We might just feature you and your masterpiece.
1. You can always build muscle with a pile of mussels
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What you need:
32oz fresh mussels (rinse well)
2 diced garlic cloves
1 diced medium shallot
How to make it happen:
Cook until soft or slightly browned, then add: 1 cup chicken broth and 1/2 cup white wine vinegar
Cook for approximately 6-8min on medium heat with a lid.
Stir, cook for another minute or two.
Remember: mussels should be closed before cooking, if not, tap it. If it closes, all good. If not, chuck it. Mussels should open after cooking, if not, chuck it. Also, don’t forget to debeard them… just pull the stringy stuff.
2. There’s no doubt about the benefits of halibut
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What you need:
6-8oz filet of halibut
1 leek
1/2 red bell pepper
1/2 purple bell pepper
1/2 squeeze lemon
ground pepper
How to make it happen:
Pre-heat oven to 400
Wrap the halibut and the thinly sliced leeks, peppers, and lemon juice in parchment paper. Seal well to trap the heat and moisture.
Bake for approximately 16-18 minutes
3. The gains you get from flounder will be no fluke
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What you need:
4 filets (16oz)
1 large tomato
2 minced garlic cloves
2 tablespoons thinly sliced basil
1 tablespoon extra virgin olive oil
1 tablespoon lemon juice
Black pepper
Salt
How to make it happen:
Preheat oven 425
Bake the mixture, minus the fish for 5 minutes
Season the fish with salt&pepper, layer over the mixture
Bake for additional 10-12 min
Slightly-modified @bonappetitmag recipe.
4. This scallop and shrimp stew will not only bulk you up, but warm you up, too
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What you need:
6-8 oz mushrooms
2 cups finely diced fennel
1 cup finely diced onion
4 garlic cloves, smashed and roughly diced
2 tbsp tomato paste
1 cup dry white wine vinegar
4 cup chicken stock
1 tsp fish sauce
1 can of diced tomatoes and juices
1 pound shrimp
1 scallops
½ tsp chili flakes or cayenne
salt and pepper to taste
½ cup chopped flat leaf parsley
1 lemon
How to make it happen:
In a large heavy bottom deep skillet, brown 6-8 ounces mushroom in a little olive oil. Once browned, set aside.
In same skillet (wipe clean), heat 2 tbsp olive oil on med high heat. Add fennel, stir often for about 3 minutes. Add onion, turn heat down to med and saute both until tender, about 8-10 min.
Add garlic, sauté 3 min, stir occasionally, until garlic starts turn golden. Add tomato paste. Turn heat up to high, constantly stir, until paste darkens, about 3 more min.
Add white wine and turn heat down to medium high, stir until it cooks down by half, about 2 min.
Add chicken stock, tomatoes, browned mushrooms, and fish sauce and bring to a simmer.
Add salt and pepper to taste, and chili flakes. Squeeze with half the lemon.
Add fish and simmer a couple minutes.
Modified recipe from feastingathome.com
5. The cod could be the change you’ve been fishing for
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What you need:
20-25 asparagus spears
2- 8oz cod fillets
1 tbsp extra-virgin olive oil
1 thinly sliced large lemon
Salt and pepper
Fresh dill for garnish
How to make it happen:
Preheat oven to 400.
Put 10-12 asparagus spears in center of parchment paper and place cod on top.
Drizzle a little olive oil over the cod.
Season with salt and pepper
Add 2-3 slices of lemon + dill
Fold the parchment paper up so it’s completely closed.
Bake for 20minutes. Let sit for 5min.