Veggies + Protein for Easy Weeknight Dinner Wins

These are the recipes we’re craving and making lately. All of them are rich in protein and contain lots of veggies and satisfying healthy fats. Each recipe takes about a half-hour to throw together and all of them use ingredients that are pantry friendly or are easy to pick up. 

Thanks to eatingwell.com for the recipe core inspiration. We have modified all for ease and extra anti-inflammatory qualities.

Lemon-Caper Black Cod with Broccoli & Potatoes

Light and wonderfully lemony.
Serves 4, Serving Size 3 oz. fish & about 1 cup vegetables: cal 483, C27g, P21g, F33g 

1 pound baby potatoes, halved
12 ounces pre cut broccoli florets
4 tablespoons extra-virgin olive oil, divided
½ teaspoon kosher salt, divided
1 pound skin-on black cod (can sub any white flaky fish)
¼ teaspoon ground pepper
2 tablespoons capers, rinsed and patted dry
2 tablespoons lemon juice
1 tablespoon Dijon mustard
1 clove garlic, minced
1 tablespoon chopped fresh thyme or 1/4 teaspoon dried

Preheat oven to 450 degrees F. Use parchment paper on the baking tray. Toss potatoes and broccoli with 1 tablespoon oil and 1/4 teaspoon salt onto the baking tray. Cook, stirring once, until potatoes are tender, about 25 minutes.

At the same time, pat cod dry and cut into 4 portions. Season with 1/4 teaspoon salt and pepper. Heat 1 tablespoon of oil in a large nonstick skillet over medium heat. Add capers and cook 1 to 2 minutes until crispy. Using a slotted spoon, transfer the capers to a paper towel, leaving the oil in the pan. Place the cod skin-side down in the pan. Cook, undisturbed, for 5 minutes. Flip and cook until the fish flakes easily with a fork, 3 to 4 minutes more. Combine the 2 tablespoons oil, lemon juice, mustard and garlic in a small bowl. Add thyme to the potatoes and broccoli. Serve the vegetables and cod drizzled with the lemon vinaigrette and top with the capers.

Fish Taco Bowls with Green Cabbage Slaw

We love green and this dish has a lot of it. The tangy, crunchy and creamy texture is totally satisfying. Fresh salsa verde, green cabbage and avocado all contribute to the vibrant green color and flavor.
Serves 4, cal 529, C40g, P38g, F25g

1 cup packed baby spinach
1 small jalapeño pepper, roughly chopped
1 small shallot, roughly chopped
2 tsp soy sauce or tamari
1 cup packed fresh cilantro leaves, divided, plus more for garnish
¼ cup fresh lime juice, divided, plus lime wedges for serving
¾ teaspoon salt, divided
2 cups finely shredded green cabbage
1 (1 1/2 pound) skinless halibut filet (can sub any white flaky fish)
2 tablespoons extra-virgin olive oil
½ teaspoon ground pepper
2 cups hot cooked long-grain brown rice-optional
2 medium avocados, thinly sliced

Blend spinach, jalapeño, shallot, soy sauce, 3/4 cup cilantro, 2 tablespoons lime juice and 1/4 teaspoon salt in a blender until smooth ~ 30 seconds. Let sit for a few minutes. Next, combine chopped cabbage, 1/4 teaspoon salt and the remaining 1/4 cup cilantro and 2 tablespoons lime juice. Heat a skillet pan over medium-high heat. Coat both sides of fish with oil and sprinkle with pepper and 1/4 teaspoon salt. Cook, flipping once, until the fish is opaque and flakes easily with a fork, 3 to 5 minutes per side (depending on thickness). Serve with or without rice (honestly, the dish is so flavorful and hearty you don’t really need it). In a bowl, add rice if using, then cabbage slaw, fish and top with avocado, cilantro and sauce.

Chickpea Curry

This Indian-spiced chili is technically a curry, but feels very chili to me. Rich and delicious and a little bit different than the average weeknight dinner. This meatless main dish is vegan/veg heavy and naturally gluten-free.
Serves 4, serving size 1 cup, cal 278, C30g, P6g, F16g

1 medium serrano pepper, cut into thirds
4 large cloves garlic
1 2-inch piece of fresh ginger, peeled and coarsely chopped
1 medium yellow onion, chopped (1-inch)
1 carrot, small chopped
2 stalks celery, small chop
6 tablespoons avocado oil
2 teaspoons ground coriander
2 teaspoons ground cumin
½ teaspoon ground turmeric
2 ¼ cups no-salt-added canned diced tomatoes with their juice (from a 28-ounce can)
¾ teaspoon sea salt
2 15-ounce cans chickpeas, rinsed
2 teaspoons garam masala

Topper suggestions: Fresh cilantro, avocado slices, chopped scallions, or a dollop of plain greek yogurt to up the protein.

Mince serrano, garlic and ginger. Add small chopped onions. Heat oil in a large saucepan over medium-high heat. Add the onion mixture and cook, stirring occasionally, until softened, 3 to 5 minutes. Add coriander, cumin and turmeric and cook, stirring, for 2 minutes. Add tomatoes to the pan along with salt. Reduce heat to maintain a simmer and cook, stirring occasionally, for 4 minutes. Add chickpeas and garam masala, reduce heat to a gentle simmer, cover and cook, stirring occasionally, for 5 minutes more. Serve with desired toppers.

For more healthy, easy dinner ideas, visit our blog at healthynestnutrition.com/blog. Reach out for a complimentary consult with a holistic nutritionist to see if Healthy Nest Nutrition is right for you.