Quick, nourishing recipes to make healthy eating easy after the holidays.

After the holidays, most of us are craving a bit of a reset. We’re not talking juice cleanses or anything extreme—just fresh, wholesome meals that taste good and make weeknights easier. Enter: seafood.

Marine Harvest’s steelhead trout, tilapia, and cod are perfect for this season. They’re quick to cook, packed with lean protein, and incredibly versatile—exactly what you want when you’re trying to build better habits without overhauling your whole life.

Whether you’re cooking for yourself, a partner, or a hungry crew of kids, these meals are fast, flavorful, and won’t leave you with a pile of dishes to deal with.

Why Seafood Works for a Fresh Start

After a season of rich foods, sweets, and holiday roasts, seafood brings balance back to the plate. It’s naturally light, nutrient-dense, and high in protein—ideal if you’re trying to eat more intentionally without giving up flavor.

A few reasons to keep seafood in the rotation:

• It cooks in under 15 minutes
• It’s a great source of lean protein and several essential nutrients like iron and vitamin D
• It pairs well with bright, clean flavors (think herbs, citrus, fresh veggies)
• It doesn’t require complicated prep or a long ingredient list

When you have pre-portioned fish in your fridge or freezer, dinner comes together fast—even on those "I don't feel like cooking" nights.

How to Set Yourself Up for Success

You don’t have to meal prep everything on Sunday. But a few smart shortcuts can make the week run smoother:

• Keep a couple of Marine Harvest fillets in the freezer. They thaw quickly and cook even faster.
• Wash and chop a few go-to veggies at the start of the week: broccoli, carrots, snap peas, or peppers.
• Cook a batch of grains like rice, farro, or couscous to use as a base throughout the week.
• Make one sauce or dressing (like a lemon vinaigrette, herby yogurt sauce, or chipotle mayo) to tie meals together.

Think of it as low-effort prep—not a full-blown routine, just enough to keep healthy meals within reach.

5 Easy Seafood Recipes to Jumpstart the New Year

All of these recipes are quick, packed with flavor, and light enough to feel like a post-holiday reset—without feeling like a diet. You can find them all at marineharvestseafood.com/recipes.

1. Steelhead Trout with Avocado Mango Salsa

Sear trout in a skillet until the skin crisps, then top with a mango-avocado salsa with red onion, lime, and jalapeño. It’s bright, fresh, and perfect over rice or greens.
Total time: 20 minutes

2. Garlic Herb Butter Tilapia with Veggie Pasta

Air-fried tilapia with garlic herb butter tops a bowl of pasta tossed with spiralized carrots, zucchini, and cherry tomatoes. Finished with Parmesan, it’s both cozy and clean.
Total time: 30 minutes

3. Steelhead Trout Papillote

This parchment-wrapped trout steams with julienned veggies, lemon, and olive oil—no pans to wash, and the fish turns out perfectly tender every time.
Total time: 20 minutes

4. Spicy Ginger Cod

Looking for something bold but light? Cod fillets are pan-seared and topped with a garlic, ginger, lime, and red pepper sauce. Serve with rice or greens—it’s quick and satisfying.
Total time: 20 minutes

5. Brown Sugar Roasted Steelhead Trout with Citrus Salad

This one balances sweet and savory with a brown sugar-paprika rub on trout, served over greens with shaved fennel and orange segments. Great for lunch or a lighter dinner.
Total time: 25 minutes

Helpful Shortcuts for Busy Weeks

Even if you’re not the meal prep type, there are ways to make seafood dinners even quicker:

• Thaw fillets in a bowl of cold water while you prep sides—most are ready to cook in 20 minutes or less.
• Double up on your favorite sauces and store them in jars for later in the week.
• Batch-cook grains and roasted veggies to mix and match with fish.
• Use pre-cut vegetables when you’re in a pinch—no shame in saving time.

This isn’t about perfection—it’s just about making small moves that add up.

Not Into Resolutions? Make It About Rhythm

If “healthy eating” goals feel overwhelming this time of year, shift the mindset. You don’t have to cut out entire food groups or live on smoothies. You just need a few recipes that make eating well easy—and enjoyable.

Seafood is easy to build into that rhythm. A fillet, a grain, a green, and a drizzle of something flavorful—and dinner’s done.

You don’t need a full plan. Just a few go-to recipes, some basics in the fridge, and a backup fillet in the freezer for the nights when everything else falls apart.

Final Thoughts

The new year doesn’t need to start with pressure—it can start with food that feels good, fuels your body, and fits your life.

Marine Harvest makes it easy to cook real, nourishing meals without spending hours in the kitchen. Keep a few favorites on rotation, and before long, weeknight seafood will be second nature.

Here’s to quick dinners, fewer dishes, and more time doing literally anything else.

This article was written by Anca of The Butter Table