The Meal Plan  for the Week of August 22, 2022

Oh My Cod

Did you know that it’s recommended to eat at least 2 servings of fish per week? Fish is a great source of protein that is low in saturated fat but high in omega-3 fatty acids, which reduces your risk of heart disease. Fatty fish, like salmon, mackerel, anchovies, herring, cod, and sardines, are specifically the ones recommended to consume. Whether they are fresh, frozen, or canned, shop for the best price and try out these recipes to include more fish in your weekly menu!


Fish Tacos with Cilantro Lime Cabbage Slaw

A light, fresh, and healthy recipe that makes cod the star of the show! Seasoned fish combined with crisp, limey cabbage is the perfect pair to make everyone at the dinner table happy and satisfied. Even better is that it’s in taco form, and who doesn’t like tacos?!


Blackened Fish with Key Lime Tartar Sauce

Take your tastebuds on a vacation to the Florida Keys with this blackened fish with a tangy lime sauce! You can serve this with a side of wild rice and broccoli, on a bun with slaw, over a salad with fresh vegetables, or even as tacos. If key limes aren’t available at your grocery store, regular limes work just as well. Enjoy!


Salmon Fried Rice

I am all about quick meals for busy weeknights, especially after a long day when no one in the house feels like spending time on an elaborate recipe. Enter salmon fried rice! Salmon is quick and easy to cook and since it has a mild flavor, it’s able to absorb whatever flavors you are cooking with. If someone in your family doesn’t enjoy meals that are scrambled together, you could serve the rice mixture separate from the salmon. I also like to top mine with a light mayo and sriracha sauce just to give it a little extra flavor and a kick of heat!


Kale and Salmon Caesar Salad

This recipe would make a great dinner or lunch! Canned fish, like tuna or salmon, are a great pantry staple. I like to keep them on hand when I’m in a pinch, like when trying to make a “refrigerator dinner”. If you’re using canned salmon, I recommend looking for one that does not include the skin and bones, or you could easily use fresh salmon or canned tuna as well. Look for canned options that are packaged in water rather than oils. Also, look for reduced fat Caesar dressing and keep dressing serving sizes in mind. Purchase a large bag of pre-chopped kale to save on prep time. Bon appétit!


Mackerel Patties with Baked Zucchini Fries

Fish burgers may not sound appetizing at first, but they will quickly become a favorite! I usually make salmon burgers but having the option to make them with mackerel instead is a nice change-up. Like canned salmon, I recommend looking for the skinless and boneless option, but you can always remove these if it’s not available. Pair these burgers with zucchini fries or sweet potato fries, cooked in the over or air fryer, or go traditional and add a bun with toppings! I also like to serve my burgers with a mixed greens side salad or salad kit from the store. With Baked Zucchini Fries

About the dietitian

Lizzie, one of EHG's Client Success Managers, completed her Dietetic Certificate and Internship at Lipscomb University in Nashville, TN and is a Certified Exercise Physiologist and Personal Trainer through the American College of Sports Medicine. Her interest in nutrition and exercise field comes from a passion for helping people meet their goals. Being a part of someone’s health journey by listening, providing them with accountability, and encouraging them every step of the way has been the source of her coaching success.

Lizzie Waldo

Engagement Health Group