Wild Wellness: Week 3

Choosing seafood as a main ingredient for your meal is already a solid, nutritious choice. So it’s incredibly easy to piggyback off of that healthy choice by pairing whole foods alongside your favorite fish, all year long. Here are a few pairings that are featured in the Wild Wellness meal plan.

• Quick Veggies: Cooking fish and tender vegetables at the same time makes for an effortless meal packed with nutrition. 

• Low-Carb Options: Instead of relying on a traditional carb like rice or pasta to round out your meals, broaden your veggie intake by integrating more low-carb choices.

• Dairy-Free Alternatives: Coconut milk is leaner than heavy cream, but it can lend richness to recipes when you’re craving a little indulgence. Plus, it’s a great poaching liquid for the flakiest fish.

Steamy One-Pouch Fish with Garlic, Lemon, and Wilted Spinach

Cooking fish and vegetables “en papillote” — in a pouch of parchment paper or even aluminum foil — ensures that each ingredient is steaming in tight quarters, infusing the entire meal with lots of flavor. Plus, using this cooking method helps wild salmon stay perfectly moist and flaky.

One-Pan Poached Salmon in Coconut-Lime Sauce

This recipe for salmon poached in coconut milk is just the right amount of rich and bursting with flavor — perfect for serving with a side of rice or veggies. Any variety of wild-caught salmon can benefit from poaching as a cooking method, as the creamy lime sauce makes it easy to get a tender, moist flake. 

Crispy Seared Salmon with Chive Cauliflower Mash

This recipe for pan-seared salmon with cauliflower mash is a satisfying high-protein, low-carb combination when you’re craving a comforting meal, but looking for something on the lighter side. Made with a touch of butter and plain greek yogurt instead of sour cream, the cauliflower mash is still extra creamy. 

Steamy One-Pouch Fish with Garlic, Lemon, and Wilted Spinach

Cooking fish and vegetables “en papillote” — in a pouch of parchment paper or even aluminum foil — ensures that each ingredient is steaming in tight quarters, infusing the entire meal with lots of flavor. Plus, using this cooking method helps lean white fish stay perfectly moist and flaky.

One-Pan Pacific Cod with Lemony Zucchini Noodles

The star of this one-pan recipe for Pacific cod is a generous helping of zucchini “noodles.” Zucchini noodles are an excellent alternative to pasta for those looking to minimize their carbohydrate intake while still enjoying a pasta-style dish. Drizzled with a simple lemon butter sauce, the meal is fresh and healthy, with just a touch of indulgence. 

Coconut Poached Pacific Halibut with Zesty Mango Salsa

Poaching a lean protein in coconut milk adds a bit of richness to your plate, without being too heavy. As a cooking technique, poaching in coconut milk also ensures that the fillet will stay incredibly moist and flaky.

Did you miss it? Learn how a few basic ingredients can set you up to cook any fish, anytime in Week 2 of the Wild Wellness meal plan.

Ready for more? Learn how a few easy veggie pairings can help you introduce more variety into your diet with Week 4 of the Wild Wellness meal plan.