Get more fish into your family’s diet with this easy and affordable meal plan

THIS week, we want to challenge you to add more seafood to your diet with our five-day meal plan, perfect for weekdays.

We all know seafood is a tasty option for a mid-week meal, but the recipes in our plan will show you just how versatile it is too. From classic pasta bakes to delicious Mexican delights, there’s plenty to tempt your tastebuds.

Seafood is high in Omega-3, which supports a healthy diet, plus it’s high in protein, vitamins and minerals making it an excellent addition to a balanced diet.

Contrary to what you might think, seafood can be an affordable option and can be quick to prepare with minimal effort, which means it’s an easy, everyday option for your family.

Why not give our meal plan a go and challenge yourself to five days of mouthwatering seafood dinners?

You’ll get the chance to learn some new recipes to add to your repertoire, and you’ll reap all of the health benefits.

Want to get involved? First of all, check out the shopping list below which will let you know what you need to buy for the week, and then check out our delicious recipes.

Shopping list

Shopping list

    Fresh food

    • 420g pre-chopped Mediterranean Veg
    • 125g grated cheddar
    • 300g coleslaw
    • 1 red onion
    • 3 mixed peppers
    • 320g microwavable greens (e.g. tenderstem broccoli)
    • Spring onions
    • 1 bag of mixed salad

    Cans, jars and dried

    • 2 cans of tuna in spring water
    • 200g penne pasta
    • 485g jar of pasta bake sauce
    • Peri Peri seasoning
    • 1 packet of fajita seasoning
    • 8 small tortilla wraps
    • 300g katsu sauce
    • 2 x packets of ready to heat rice
    • 4 brioche buns
    • Frozen

    • 400g sweet potato fries
    • 400g french fries
    • 400g onion rings
    • 8 mini corn on the cobs
    • 400g cooked and peeled prawns
    • 8 cod fillets
    • 8 chunky fish fingers

    Monday – Tuna pasta bake

    Start the week off with a family-friendly classic. Taking just five mins to prepare, this fuss-free dinner is a great crowd-pleaser to kick off your week.


    • 2 cans tuna in spring water, drained and broken into chunks
    • 200g uncooked penne pasta
    • 420g bag of pre-chopped chunky Mediterranean vegetables
    • 485g jar of Tuna Pasta Bake sauce
    • 125g grated cheese e.g. cheddar, mozzarella


    1. Preheat the oven to 200°C/fan 180°C/gas mark 6.
    2. Put the pasta and vegetables into a large ovenproof dish. Empty the jar of sauce over the top, then fill the empty jar with water (give it a shake to get all the sauce out of it!) and add to the dish. Stir well to coat all the pasta and veg, then add the tuna to the dish and stir well to combine all the ingredients.
    3. Place the bake in the oven and cook for 25 minutes.
    4. After 25 minutes, remove the dish from the oven and scatter over the cheese. Return to the oven for a further 20 minutes until the cheese is melted and golden and the pasta is cooked through.

    Tuesday – Cod Peri Peri

    Your family probably love Peri Peri chicken, so mix it up with this cod version. Served with coleslaw, sweetcorn and sweet potato fries – it’s the mid-week fakeaway we didn’t know we needed.


    • 4 cod loin fillets, patted dry
    • 400g frozen sweet potato fries
    • 4 fresh or frozen mini corn on the cobs / cobettes
    • 1 tbsp vegetable oil
    • Peri-peri seasoning, to taste
    • 300g tub coleslaw
    • Side salad (optional)


    1. Preheat the oven to the temperature recommended on the pack of the sweet potato fries. Preheat the grill to medium.
    2. Bake the sweet potato fries in the oven according to the pack instructions.
    3. While the fries are cooking, bring a large pan of salted water to the boil. Add the corn cobbettes and cook for 5 minutes. Drain, then toss with the oil and place on a tray under the grill, turning occasionally, until the corn starts to char a little. Remove from the grill and wrap in foil to keep warm.
    4. Meanwhile, place the cod on a foil-lined baking sheet. Sprinkle generously with the peri-peri seasoning to taste, and cover with foil. When the fries have around 12 minutes left to cook, place the cod in the oven on a shelf lower than the fries. Cook for 12 minutes or until the fries are crisp and the cod is cooked through.
    5. Serve the cod with the sweet potato fries, grilled corn, coleslaw side and salad, if desired.

    Wednesday – Sheet pan prawn fajitas

    Fajitas without the faff! This one pan meal only takes 5 minutes to prepare, and you can keep costs down by using frozen prawns.


    • 350-400g cooked and peeled prawns
    • 1 large red onion, sliced
    • 3 mixed-coloured peppers, deseeded and sliced into strips
    • 2 tbsp vegetable oil
    • 1 pack fajita seasoning
    • 8 small tortilla wraps
    • Lime wedges, to serve


    1. Preheat the oven to 200°C/fan 180°C/gas mark 6.
    2. Arrange the onions and peppers on a large non-stick baking sheet. Drizzle over 1 tbsp of the oil and add half the fajita seasoning. Use your hands or tongs to mix everything together so the veggies are well coated.
    3. Place in the oven for 12-15 minutes, or until the veggies start to caramelise.
    4. Whilst the veggies are in the oven, place the prawns in a mixing bowl with the remaining oil and fajita seasoning, and stir to coat well.
    5. After 15 minutes, remove the tray from the oven and add the prawn. Return the tray to the oven for a further 8 minutes, or until the prawns are piping hot.
    6. Warm the tortillas in the oven for a minute. Serving with the prawn fajitas fresh lime quarters and your favourite toppings.

    Thursday – Cod katsu

    Make the most of a ready-made sauce for this recipe, and you’ll have a tasty, healthy curry ready in no time.


    • 4 fresh or frozen breaded cod fillets
    • 2 x 250g packs of ready-to-heat rice (or your own favourite rice)
    • 200-300g ready-to-heat Katsu sauce
    • 320g microwaveable greens e.g. Tenderstem broccoli
    • 2 spring onions, finely sliced


    1. Cook the fish in the oven according to the pack instructions.
    2. Heat the rice and Katsu sauce separately, according to the pack instructions.
    3. Just before serving up, cook your vegetables according to the pack instructions.
    4. Serve the crispy fish filet on a bed of Katsu sauce and rice and garnish with the spring onions.

    Friday – Fish finger burgers

    Nothing says Friday quite like a family takeaway – but you can cut costs and go for a healthier option with the Ultimate Fish Finger burgers, served with onion rings and fries.


    • 8 chunky fish fingers
    • 400g frozen French fries
    • 300g frozen onion rings
    • 4 fresh or frozen mini corn-on-the-cob / cobbettes
    • 4 brioche buns, cut in half
    • Mixed salad, to serve
    • Your favourite sauces, to serve (optional)


    1. Cook the fish fingers, French fries, onion rings and corn according to the pack instructions.
    2. Fill the brioche rolls with the fish fingers and serve with the French fries, onion rings, corn, salad and favourite sauces, if desired.

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