There Really Are Plenty of Fish in the Sea: More Unique Flavors for Healthy Office Meals

Posted by on Wednesday, June 4th, 2014 with 4 Comments

Your mother’s favorite post-breakup metaphor is literally quite true: there plenty of fish in the sea. And they’re healthy. And they taste good… and they’re one of the most underutilized kinds of food for healthy office meals. Seafood is a staple of some of the healthiest and most well-respected diets across the globe, from the Mediterranean diet to Japanese traditions, like the so-called Okinawa diet. Fish that are rich in omega-3 fatty acids, like salmon, have been shown to be excellent at boosting energy levels and cognitive performance — an obviously relevant benefit for the workplace.

arctic char on a plate

Arctic char is a delicious cross between trout and salmon.
Image source: Flickr user Aitor Garcia

Nutritionists recommend we eat fish at least twice a week… and office meals are a great way to get started. If you’re unfamiliar with the types of fish available, or even just stuck in a spicy-tuna-roll rut when it comes to your seafood intake, we’ve got some inspiration in store! Yesterday, we covered some of the most popular species of fish you’re likely to find on restaurant menus — salmon, ahi tuna, anchovies, tilapia, and mahi mahi. Today, let’s dive a little deeper, so to speak, into the wide world of seafood! Here are some additional varieties that will help you shake up the office lunch routine, whether you’re ordering takeout for one or planning the catering menu for a big meeting:

Think of a cross between salmon and trout, and you’ve got arctic char. Slightly milder and sweeter than salmon, but a bit more flavorful than trout, arctic char may be the most middle-of-the-road fish available for your next catered meal — and I mean that in the best possible way! It’s also a great option when it comes to selecting sustainable seafood.

miso glazed black cod

Miso-glazed black cod is a Japanese-inspired treat.
Image source: Flickr user stu spivack

Also called butterfish or sablefish, black cod (which is not really an actual cod at all) is a very rich white fish with a silky, smooth texture. Over the last several years, it’s become a popular dish at many Japanese restaurants – if you see miso-glazed black cod on the menu, don’t pass it up!

dish of ceviche

Ceviches are refreshing, delicious, and perfect for the catering table.
Image source: Flickr user Magnus Brath

OK, ceviche isn’t exactly a species of fish, but a certain kind of seafood dish from Latin America. In a ceviche, raw seafood or shellfish is marinated in the juice of citrus fruits, like lemon or lime, curing the fish until it’s perfectly safe to eat. Usually mixed with spicy peppers, thinly sliced raw vegetables, and fruit, ceviches are incredibly flavorful, healthy, and refreshing. Add a ceviche to your next catering menu as an impressive appetizer, or keep your eye out on the menus of your favorite Mexican restaurants and order one for a healthy summer lunch!

halibut over lentils

Halibut aren’t too fishy, yet still flavorful.
Image source: Flickr user Taz

One of the many species of flounder, halibut are a very crowd-pleasing fish. They taste mild enough to suit those coworkers who might not like “fishy-tasting” fish, but they have more flavor than tilapia and many other white fish. While halibut is occasionally used for fish and chips, it’s much healthier when baked, grilled, or broiled… and just as delicious.

sardines on toast with vegetables

Sardines on toast make for an incredibly nutrient-rich appetizer.
Image source: Flickr user Amelia Crook

Sardines, like anchovies, are small and often overlooked — but they pack in more omega-3 fatty acids per ounce than almost any other fish. They’re also one of the few food sources of vitamin D, which can help improve energy levels and even your mood. Sardines are a staple of Mediterranean and Spanish cuisine, where they’re often served grilled on toast as an appetizer, or even as the protein in a pasta dish. Their flavor is quite pronounced, but even a small amount of sardines in a larger dish can add an awful lot of nutrients!

Now that you have your seafood inspiration, get ordering! For your next catered event or simple business lunch, turn to for a large selection of menus, easy online ordering, and prompt food delivery. From sushi to pasta to ceviches, there really are plenty of fish in the sea… and in your future office meals!

When it comes to feeding employees and coworkers, make your company's food program really count! If your workplace dining plan needs to take it up a notch — or if you don't have one at all — is here to help. From Virtual Cafeteria Service to diverse menus to local takeout & offers customizable dining solutions for every business and budget. Contact us today to get started!

4 responses to “There Really Are Plenty of Fish in the Sea: More Unique Flavors for Healthy Office Meals”

  1. Mturker123 says:

    I think these are some really great ideas! I never really think to bring fish into work, but I can really see myself incorporating some of these ideas into something that I can bring to lunch. Ceviche would be a great light lunch that I could prepare ahead of time and it would be easy to transport to work. I think we’re all good as long as nobody plans to heat the fish up in the microwave… I’ve had a few coworkers that have done it and everyone complains! Thanks for the good ideas. I’ve been looking for ways to make my lunches more healthy.

    • Sara says:

      It’s true, the microwaving-fish-in-the-break-room odor is not necessarily one you want to be responsible for creating! That’s why ceviche is an excellent choice, or having freshly prepared fish delivered. The smell shouldn’t be an issue that way!

  2. Karen Mackle says:

    I will add Catfish to your list! Catfish is by far the best choice as a pleaser and invokes the tastes of the South beautifully. The coating is what you need to get right and once you have that down, frying is easy as it gets. It barely absorbs any oil and I can tell you its lower calorie than traditional baked fish. Catfish for the Win!

    • Sara says:

      Awesome addition Karen – thanks! Interesting to know that catfish doesn’t absorb much oil – that’s a helpful tip!