Whole30 Meal Plan with Seafood

A Healthy Whole30 Meal Plan with Seafood

Seafood is a quick to prep, delicious to eat, and so good for your body! Read on for some easy Whole30 recipe ideas on how to incorporate North Coast Seafoods into your January Whole30 Meal Plan.

By Judith Forman
Whole30 Advance Level Certified Coach

In the cold, dark winter months, taking care of ourselves – eating and hydrating well, sleeping enough, moving our bodies, and managing stress – is more important than ever. 

For many people, winter is a great time to do a round of Whole30, a nutritional reset that prioritizes protein, produce, and healthy fats. With Whole30 comes lots of food prep – and North Coast Seafoods is a huge help in getting quick and delicious meals on the table.

Seafood is Nutrient Rich and Packed with Lean Protein and Omega 3 Fatty Acids

Before I share some of my favorite ways to incorporate North Coast Seafoods into my Whole30 meal plan, I checked in with a few friends to learn more about the health benefits of regularly consuming seafood – and the best ways to prepare it.

"Seafood is high in protein, low in saturated fat, and has lots of Omega-3 fatty acids, which support several critical functions throughout the body,” says Registered Dietitian and Whole30 Advance Level Certified Coach Whitney Stuart. 

“The Omega-3 fatty acid levels found in fish can help reduce your risk of inflammation, and improve blood quality and heart health,” she says. “And the health benefits of fresh-caught seafood aren’t just limited to the body’s behind-the-scenes functions. Seafood also can help to improve brain and muscle function as well as oxygen and blood flow.”

Stuart recommends eating fish high in Omega-3s, such as salmon, at least two to three times a week to help support good heart health.

"Seafood is also a great source of bioavailable protein, and depending on the type of fish, a host of other nutrients too, from iodine to vitamin D", says Registered Dietitian and Certified Personal Trainer Samantha Presicci. 

“Fatty fish like salmon, trout, sardines, herring, tuna, and mackerel are some of the only natural food sources of vitamin D, which is essential for immune health, and it also may help decrease the risk of autoimmune disease, improve sleep quality, and support bone health,” says Presicci, who’s also a Whole30 Advanced Level Certified Coach. “Vitamin D is also responsible for a number of other cellular functions in the body."

Cooking Seafood at Home is Quick and Easy

Over the years, Boston-based Chef Brian Poe has seen more and more people become comfortable prepping and cooking seafood in their own kitchens. This was especially apparent during the early days of the pandemic, when Poe says he was overwhelmed with texts filled with pictures of beautiful dishes – including tuna, salmon, yellowtail, and lobster – that his restaurant customers were making at home. 

“Seafood is your fastest ticket to an easy gourmet meal at home,” says Poe, Chef/Owner of The Tip Tap Room, Parish Café, and Crane River Cheese Club. “In this day and age, the harvesting of seafood is more respectful and brought to us fresher than ever before. With seafood, the possibilities are endless! You can grill it, steam it, sear it, serve it sushi style, or incorporate it into a gumbo or stew.”

Poe says he especially loves cooking halibut because it “can be quick seared, finished in the oven, and seasoned with fresh herbs and tomatoes to make a simple, delicious meal.”

Tips for Whole30 Meal Planning with Seafood

As an Advanced Level Whole30 Certified Coach, I advise my clients to keep their cooking simple and to focus on “ingredient prep” versus “meal prep.” I encourage them to make a variety of proteins, veggies, and sauces – and to mix and match. 

North Coast Seafoods helps keep my ingredient prep simple. My freezer is always stocked with a variety of seafood options – ranging from individually sealed salmon and cod fillets, raw and cooked shrimp, scallops, and lobster meat. When I need some protein, I grab a seafood option, defrost it, and I’m ready to cook! I serve it with whatever vegetables and healthy fats I have on hand and I’m set with an easy Whole30 meal. 

North Coast’s Naked Seafood is flash frozen at extremely low temperatures, which locks in peak freshness and flavor. As a result, the fish remains fresh and delicious in my freezer – and it’s always ready for me when I am ready to cook it!

Below, find some of my favorite EASY ways to incorporate North Coast Seafoods into my Whole30 meal plan. Be sure to check out this video for a quick tip on how to know if your fish is fully cooked!

Whole30 Recipes

Easy Whole30 Baked Salmon

1. Defrost as many portions of North Coast Seafood Naked Norwegian Salmon as you need, ideally in the refrigerator for at least 8 hours. For a quick thaw, run the salmon portions (while in the plastic wrap) under cold running water for 5 to 7 minutes or until thawed. 
2. Place the salmon in a glass baking dish. Pat the fish dry with a paper towel to remove any excess moisture.
3. In a small bowl, combine a few tablespoons of Whole30 compatible mayonnaise (I like Tessemae’s or make your own!) with a few tablespoons of Whole30 compatible brown mustard, such as this one from The New Primal. 
4. Sprinkle each fillet generously with garlic powder, onion powder, salt, and dried parsley. Spoon the mayo/mustard mixture over each salmon fillet to coat. 
5. Bake at 400 degrees for about 15 minutes, until the salmon is cooked through. 
6. Serve with roasted potatoes and a green salad for a full Whole30 meal!

Once removed from the heat, your seafood will continue cooking for a few minutes, known as "carry over cooking.” Be sure to account for this in your timing.

Easy Whole30 Baked Cod

1. Defrost as many portions of North Coast Seafood Naked Wild Cod as you need, ideally in the refrigerator for at least 8 hours. For a quick thaw, run the cod portions (while in the plastic wrap) under cold running water for 5 to 7 minutes or until thawed. 
2. Pat the fish dry with a paper towel to remove any excess moisture. Place the cod in a glass baking dish. 
3. Place a generous tablespoon of ghee on each cod portion. I love 4^th &Heart Himalayan Pink Salt ghee!
4. Sprinkle each cod fillet with the seasonings of your choice – I like to use sea salt, pepper, dried parsley flakes, onion and garlic powders, and nutritional yeast.
5. Bake at 400 degrees for about 15 minutes, until the cod is cooked through.
6. Squeeze fresh lemon juice over the cod. Serve with roasted sweet potatoes and homemade Whole30 coleslaw (like this one) – or any veggies you have on hand. 

Whole30 Lobster Salad

1. Defrost North Coast Seafood Frozen Lobster Meat overnight in the refrigerator.
2. Once fully thawed, drain any natural juices and discard.
3. Chop up lobster meat into smaller chunks, either with a fork or a small hand chopper.
4. Mix lobster meat with Whole30 mayonnaise of your choice (see options in salmon recipe), diced celery, sliced red grapes (optional), a sprinkle of garlic powder, and salt and pepper to taste. Mix well.
5. Chill in the refrigerator for at least 2 hours.
6. Serve on a mixed green salad, on top of sliced sweet potato “toast,” or with any raw or cooked vegetables you have on hand to make a complete Whole30 meal. Enjoy!

Whole30 Garlic and Onion Scallops

1. Defrost North Coast Seafoods Jumbo Naked Sea Scallops overnight in the refrigerator, for at least 8 hours.
2. Once thawed, place scallops on a plate or tray and pat them dry with paper towels to remove any excess moisture before cooking.
3. Heat a pan with a few generous scoops of ghee – I use 4^th & Heart Himalayan Pink Salt ghee.
4. Season scallops with kosher salt, black pepper, and generous amounts of garlic and onion powders, making sure both sides are coated.  I also like to use The New Primal Citrus Herb Seasoning – it pairs nicely with scallops! Once seasoned, add scallops to the pan; they should sizzle when added. 
5. Cook on one side for 2-3 minutes on medium high to high heat. Flip scallops and cook for another 2-3 minutes on the second side. Both sides of the scallops should be golden brown in color and have a little crust from the seasonings.
6. Cut one scallop open to ensure it’s fully cooked; it should be white, opaque, and firm.  If it needs another minute or so on each side, keep cooking but turn down the heat. You don’t want to overcook them; scallops can become tough and chewy.
7. Remove from the pan when fully cooked. Serve over vegetable noodles, with roasted potatoes, or any veggie of your choice. Be sure to spoon some of the extra ghee with the seasonings from the pan over your scallops for added flavor!

Looking for some more seafood based Whole30 recipes? Check out this collection from Whole30 Certified Coach Bailey Fischer of Whole Kitchen Sink.

Want to give North Coast Seafoods a try?

Use code JUJUSWHOLE30 for 15% off your first order on North Coast's Online Seafood Shop.

Judith Forman is a Boston-based Advanced Level Whole30 Certified Coach. Find her on Instagram at @JujusWhole30.