In an age where we’re surrounded by health news and information, we’re reminded daily of the benefits of eating a balanced diet.
And while meat is a great source of protein, providing important vitamins and minerals including iron, excessive consumption of red and processed meat in particular, has been linked to serious health conditions, including cancer.
Processed meats include products like sausages, bacon and salami, which are often high in both saturated fats and salt.
Health experts in the UK recommend eating no more than 70g of red meat a day, roughly equivalent to one lamb chop.
To help reduce your intake there are plenty of healthy swaps, including lentils and pulses, that you can introduce to your diet.
Another straightforward substitute that’s low in fat and high in protein, is fish.
What’s more, it’s super quick and easy to cook.
Here, we round up some of our favourite ways to swap meat for fish.
Smoked Salmon Carbonara
There are few dishes more satisfying than a lovely warm bowl of spaghetti carbonara after a long day. But, with so much in the news around the risks of eating too much bacon, it’s nice to know there is a healthier and equally tasty option. You can make carbonara exactly the same way as your favourite recipe, simply substituting the bacon with the same amount of delicious Ugie smoked salmon, and you will have an instant new family favourite.
Surf v Turf: Tuna for Sirloin
Fresh tuna is a wonderful source of lean protein with the added benefit of having those all-important omega-3 fatty acids, while being very low on saturated fat. It’s extremely tasty and satisfying, making it the ideal swap for beef steak. For added bite you can marinade the tuna in a little lime, honey, ginger and garlic, before grilling for around three minutes on each side until cooked.
Lasagne with a seafood twist
Who doesn’t love lasagne? It’s such a comforting dish, and usually popular with the whole family. But you don’t always have to use meat. There are plenty of great vegetarian lasagne recipes around, and you can also make a delicious seafood version by swapping mince for prawns and salmon. For extra nutrition, add in some spinach too.
Smoked Salmon Sarnie
It’s something about the saltiness and texture of bacon that makes it such a satisfying eat in a sandwich or roll. But you can achieve something just as tasty by substituting bacon for grilled smoked salmon (drizzle it in lemon juice before cooking to add ‘saltiness’), serving it in a delicious farmhouse roll with your favourite toppings.
Don’t forget to try our cod burgers recipe for a meat swap that’s bound to get a thumbs up from the whole family. Super easy to make, they are not only delicious, but can be dressed up in exactly the same way as a beef or chicken burger, served in a bun with cheese, lettuce, ketchup and mayonnaise to get the full burger experience. If you’re looking for a healthy alternative to fries, try serving them with potato or sweet potato wedges spritzed with olive oil and baked in the oven. Yum.