A Protein-Packed Fish Recipe That Only Takes 20 Minutes to Make

After a tough strength-training session or long run, protein is necessary to help your body recover. Before your hunger overwhelms you, that protein-packed meal needs to come together quickly. This fresh and delicious fish dinner takes less than 20 minutes from prep to plating, but the best part is one serving offers more than 36 grams of protein.

Panko-Crusted Fish Recipe

From Lizzie Fuhr, POPSUGAR Fitness

Panko-Crusted Fish Recipe

Notes

This recipe calls for halibut, but tilapia or cod fillets are equally delicious using this simple preparation.

A Protein-Packed Fish Recipe That Only Takes 20 Minutes to Make

After a tough strength-training session or long run| protein is necessary to help your body recover. Before your hunger overwhelms you| that protein-packed meal needs to come together quickly. This fresh and delicious fish dinner takes less than 20 minutes from prep to plating| but the best part is one serving offers more than 36 grams of protein.

Panko-Crusted Fish Recipe

From Lizzie Fuhr| POPSUGAR Fitness

Panko-Crusted Fish Recipe

Notes

This recipe calls for halibut| but tilapia or cod fillets are equally delicious using this simple preparation.

Avocado and Tuna Is a Match Made in Healthy Lunchtime Heaven

The following post was originally featured on The Hummusapien and written by Alexis Joseph, MS, RD, LD, who is part of POPSUGAR Select Fitness.

I eat roasted veggies like it’s my job. It kind of is my job.

Writing a food blog requires me to eat everything in sight. One minute I’m tweeting about flourless chia cookies and the next I’m photographing broccoli soup. You know what happens the next minute? I’m stuffing my pie hole with seven handfuls of chocolate chips and licking the soup pot. Guilty. Guilty as charged.

I literally am always either eating, thinking about what I wish I were eating, or planning an eating extravaganza. I’m in a serious relationship with yummy food and we’re never breaking up.

I may excel at consuming massive amounts of charred veg, but I’d get a big fat “F” if my raw-veggie intake were graded. I dip roasted broccoli and sweet potatoes in hummus ¡ª not raw carrot sticks. I nosh on crockpot casserole a million times more than huge-ass salads. You get the point here.

So when I discovered that stuffing every raw fruit and veggie into tuna tastes truly terrific, I was ecstatic. Finally, I don’t have to feel guilty about choosing crackers over carrots.

I love the combination of celery, cucumber, carrot, apple, red onion, and avocado, but feel free to swap anything if you’re not a fan. As long as you have the creaminess from the avocado, some crunch, some tang, and some sweetness, you’re golden! Consider this the tuna takeover.

To learn more about this recipe, check out The Hummusapien.

Loaded Veggie Avocado Tuna Salad

From The Hummusapien

Loaded Veggie Avocado Tuna Salad

Loaded Veggie Avocado Tuna Salad

Ingredients

3 6-ounce cans wild-caught albacore tuna, drained1 large avocado, diced2 tablespoons spicy brown mustard (I love Trader Joe’s!)1/2 medium apple, finely chopped (I used Gala)1/2 small red onion, finely diced2 celery stalks, finely chopped1 medium carrot, finely chopped1/2 medium cucumber, de-seeded and chopped1 cup baby spinach, choppedSalt and pepper, to taste

Avocado and Tuna Is a Match Made in Healthy Lunchtime Heaven

The following post was originally featured on The Hummusapien and written by Alexis Joseph| MS| RD| LD| who is part of POPSUGAR Select Fitness.

I eat roasted veggies like it’s my job. It kind of is my job.

Writing a food blog requires me to eat everything in sight. One minute I’m tweeting about flourless chia cookies and the next I’m photographing broccoli soup. You know what happens the next minute? I’m stuffing my pie hole with seven handfuls of chocolate chips and licking the soup pot. Guilty. Guilty as charged.

I literally am always either eating| thinking about what I wish I were eating| or planning an eating extravaganza. I’m in a serious relationship with yummy food and we’re never breaking up.

I may excel at consuming massive amounts of charred veg| but I’d get a big fat “F” if my raw-veggie intake were graded. I dip roasted broccoli and sweet potatoes in hummus ¡ª not raw carrot sticks. I nosh on crockpot casserole a million times more than huge-ass salads. You get the point here.

So when I discovered that stuffing every raw fruit and veggie into tuna tastes truly terrific| I was ecstatic. Finally| I don’t have to feel guilty about choosing crackers over carrots.

I love the combination of celery| cucumber| carrot| apple| red onion| and avocado| but feel free to swap anything if you’re not a fan. As long as you have the creaminess from the avocado| some crunch| some tang| and some sweetness| you’re golden! Consider this the tuna takeover.

To learn more about this recipe| check out The Hummusapien.

Loaded Veggie Avocado Tuna Salad

From The Hummusapien

Loaded Veggie Avocado Tuna Salad

Loaded Veggie Avocado Tuna Salad

Ingredients

3 6-ounce cans wild-caught albacore tuna| drained1 large avocado| diced2 tablespoons spicy brown mustard (I love Trader Joe’s!)1/2 medium apple| finely chopped (I used Gala)1/2 small red onion| finely diced2 celery stalks| finely chopped1 medium carrot| finely chopped1/2 medium cucumber| de-seeded and chopped1 cup baby spinach| choppedSalt and pepper| to taste

Grill Up a Light and Filling Salmon Burger

If you’re a lover of fish, you need to try this quick and tasty salmon burger from Real Simple as soon as possible. Packed with protein and omega-3 fatty acids, salmon boasts a ton of healthy benefits such as reducing inflammation throughout the body, improving your skin, and even treating mild to moderate depression. And if you’re looking to lose weight next year, you’ll be glad to know this 20-minute recipe comes recommended by dietitian Julie Upton, MS, RD of Appetite For Health.

Salmon Burgers

From Real Simple

Salmon Burgers

Healthy Salmon Burgers

Ingredients

2 pounds salmon fillet, skin removed2 egg whites1/2 cup fresh breadcrumbs1 tablespoon Dijon mustard2 tablespoons fresh dill2 tablespoons olive oil4 whole-wheat hamburger buns

Grill Up a Light and Filling Salmon Burger

If you’re a lover of fish| you need to try this quick and tasty salmon burger from Real Simple as soon as possible. Packed with protein and omega-3 fatty acids| salmon boasts a ton of healthy benefits such as reducing inflammation throughout the body| improving your skin| and even treating mild to moderate depression. And if you’re looking to lose weight next year| you’ll be glad to know this 20-minute recipe comes recommended by dietitian Julie Upton| MS| RD of Appetite For Health.

Salmon Burgers

From Real Simple

Salmon Burgers

Healthy Salmon Burgers

Ingredients

2 pounds salmon fillet| skin removed2 egg whites1/2 cup fresh breadcrumbs1 tablespoon Dijon mustard2 tablespoons fresh dill2 tablespoons olive oil4 whole-wheat hamburger buns

Want to Lose Weight? Start Eating More of This ‘Scary’ Food

Scared you’ll ruin it? Afraid the house will smell? It’s just too . . . fishy? It’s time to let go of the excuses and start cooking fish in your kitchen. There are so many healthy reasons this food should be a staple in your diet.

It supports a healthy heart: Fatty fish like salmon and tuna are high in omega-3s, an unsaturated fatty acid that may reduce inflammation throughout the body, lower your blood pressure, and reduce irregular heartbeats. According to the Mayo Clinic, just one to two servings of fish each week has been linked a decreased risk of heart disease.

It’s packed with protein: Doubling your protein consumption might help you lose weight, and if you’re not a lover of poultry, beef, or pork, it can be tough to hit that sky-high number every day. Eating a pescatarian diet can help you get more low-calorie and lean protein into your diet that can support your weight-loss goals and keep you satisfied.

It keeps your skin looking young: Tired, dry, and dull skin can get a big reboot from regular fish consumption. Eating fish high in omega-3s (such as salmon and tuna) can help keep your skin-cell membranes strong and elastic; eating omega-3s can also be beneficial for people with sensitivity to the sun ¡ª a second bonus for your skin!

It eases depression: Multiple studies with adults have suggested that regular fish consumption may also help treat mild to moderate depression. One study even showed that eating high levels of omega-3s in the third trimester of pregnancy can help women avoid postpartum depression. If you’re dealing with some Winter blues this season, it’s worth a shot.

Not used to enjoying fish unless it’s not fried or doused in butter? Try these healthy recipes ASAP!

Image Source: POPSUGAR Photography

Want to Lose Weight? Start Eating More of This ‘Scary’ Food

Scared you’ll ruin it? Afraid the house will smell? It’s just too . . . fishy? It’s time to let go of the excuses and start cooking fish in your kitchen. There are so many healthy reasons this food should be a staple in your diet.

It supports a healthy heart: Fatty fish like salmon and tuna are high in omega-3s| an unsaturated fatty acid that may reduce inflammation throughout the body| lower your blood pressure| and reduce irregular heartbeats. According to the Mayo Clinic| just one to two servings of fish each week has been linked a decreased risk of heart disease.

It’s packed with protein: Doubling your protein consumption might help you lose weight| and if you’re not a lover of poultry| beef| or pork| it can be tough to hit that sky-high number every day. Eating a pescatarian diet can help you get more low-calorie and lean protein into your diet that can support your weight-loss goals and keep you satisfied.

It keeps your skin looking young: Tired| dry| and dull skin can get a big reboot from regular fish consumption. Eating fish high in omega-3s (such as salmon and tuna) can help keep your skin-cell membranes strong and elastic; eating omega-3s can also be beneficial for people with sensitivity to the sun ¡ª a second bonus for your skin!

It eases depression: Multiple studies with adults have suggested that regular fish consumption may also help treat mild to moderate depression. One study even showed that eating high levels of omega-3s in the third trimester of pregnancy can help women avoid postpartum depression. If you’re dealing with some Winter blues this season| it’s worth a shot.

Not used to enjoying fish unless it’s not fried or doused in butter? Try these healthy recipes ASAP!

Image Source: POPSUGAR Photography