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Sealyfish Lunch & Dinner Ideas to Try

Author :chef ssentongo Geoffrey

You’ll love whipping up these seafood lunch and dinner ideas. It is easy to make and satisfying your family.

Orange soy salmon

Have an elegant meal that looks as good as it tastes, in just 20 minutes! Tender salmon fillet take on Asian flavors with soy sauce, a hint of orange juice and a side of fluffy rice.


* 2 cups uncooked rice

* 2 salmon fillets

* 1 tsp salt and pepper

* 4 Tbsp soy sauce

* 4 Tbsp orange juice

* 1 tsp sesame oil

Optional: julienned green onions, sesame seeds and orange slices


> cook rice according to package directions. Meanwhile, spri9salmon with salt and pepper. In a large skillet coated with cooking oil, sear over medium high heat until fish just begins to flake easily with a fork on each side.

> Remove salmon and keep warm. Add orange juice and soy sauce to the skillet, cook over high heat until thickned slightly. Stir in sesame oil, spoon over salmon. Serve with rice or your desired food.

Tilapia Florentine

Looking for a way to get a little more heart-healthy fish into your family’s weekly diet? You’ll win them over hook, line and sinker with this quick and easy entree. Topped with spinach.


* 3 bunch of fresh spinach

* 5 Tbsp oil, divide

* 4 tilapia fillets

* 2 tbsp lemon juice

* 2 tsp garlic-herb seasoning blend

* 1 egg beaten

* 1/2 cup skim recotta cheese

* 1/4 cup grated parmesan cheese


> preheat oven to 375°. in a large nonstick skillet, cook spinach in 4 teaspoons oil until wilted, drain. Meanwhile, Place tilapia fillet in a greased baking dish. Drizzle with lemon juice and remaining 2 teaspoons oil. Sprinkle with seasoning blend.

> In a small bowl, combine the egg, ricotta cheese and spinach, spoon over fillers. Sprinkle with parmesan cheese. Bake until fish just begins to floke easily with a fork 15-20 minutes. Remove and serve.

Parmesan Fish Sticks

I wanted a healthier approach to fish sticks and developed a baked Tilapia with a slightly peppery bit.


* 1/3 cup all-purpose flour

* 1/2 tsp salt

* 1/8 to 1/4 tsp pepper

* 2 tbsp eggs

* 1 cup bread crumbs

* 1/3 cup grated parmesan cheese

* 2 tbsp garlic-herb seasoning blend

* 500g tilapia fillets

* cooking oil


> preheat oven to 450°. in a shallow bowl, mix flour, salt and pepper. In another bowl, whisk eggs. In a third bowl, toss bread crumbs with cheese and seasoning blend.

> Cut fillets into 1-in.-wide strips. Dip fish in flour mixture to coat both sides, shake off excess. Dip in eggs, then in crumb minute, patting to help coating adhere.

> place on a foil-lined baking sheet coated with cooking oil. Spritz tops with cooking oil until crumbs appear moistened. Bake 10-12 minutes or until golden brown and fish it’s done.

Garlc Tilapia With Spicy Kale

I made this main dish and side together, and adjust the heat from the red pepper flakes depending on who’s at the table.


* 3 tbsp olive oil, divided

* 2 garlic, minced

* 1 tsp fennel seed

* 1/2 tsp crushed red pepper flakes

* 1 bunch kale, trimmed and chopped

* 2/3 cup water

* 4 tilapia fillets

* 3/4 tsp pepper, divided

* 1/2 tsp garlic salt

9* 1 can cannellini beans, drained (white beans)

* 1/2 tsp salt


> In a stockpot, heat 1 tablespoon oil over medium heat. Add garlic, fennel and pepper flakes, fry 1 minute. Add kale and water, bring to a boil. Reduce heat, simmer, covered, 10-12 minutes or until kale is tender.

> meanwhile, sprinkle tilapia with 1/2 teaspoon pepper and garlic salt. In a large skillet, heat remaining oil over medium heat. Add tilapia; cook 3-4 minutes on easily with a fork.

> Add beans, salt and remaining pepper to kale; heat through, stirring accordingly. Serve with tilapia.

Stuffed Salmon

You can stuffed salmon at home, but my fillets are loaded with flavor from crab, cream cheese and savory herbs.


* 1-1/2 cups cooked rice

* 1 parket crabmeat

* 2 tbsp cream cheese

* 2 garlic, minced

* 1/2 tsp celery seed, crushed

* 6 salmon flillets (1-1/2 inches thick)

* 3 tbsp olive oil

* 2 tsp dill weed

* 1-1/2 tsp salt


> Preheat oven to 400°.in a large bowl, combine rice, crab, cream cheese, butter, garlic, basil, marjoram oregano thyme, rosemary and celery seed.

> Cut a pocket horizontally in each fillet to within 1/2 in. Of opposite side. Fill with stuffing mixture; secure with toothpicks. Place salmon on 2 greased baking pan. Brush with oil, sprinkle with dill and salt. Bake 18-22 minutes or until fish it’s done. Discard toothpicks before serving.

Caesar Orange Roughy

I’m so thankful that I was taught to cook by great chefs. Now this is one of my favorite recipes.


* 4 orange roughly fillets

* 1 cup creamy caesar salad dressing or home made preferred

* 1 cup shredded cheddar cheese

* 1 bunch lettuce

* 1 cup shredded cheddar read croutons

* 400g fish fillet


> preheat oven to 400°.place fillets in an u greased baking dish. Drizzle with salad dressing, sprinkle with crushed crackers.

>Bake, uncovered, 10 minutes. Sprinkle with cheese. Bake until fish flakes easily with a fork and cheese is melted. Remove and plate.

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