OMAD Seafood Feast — Grilled Salmon, Prawns, and Green Salad

OMAD Seafood Feast — Grilled Salmon, Prawns, and Green Salad

Why This Works for Intermittent Fasting

Seafood is one of the best proteins for an OMAD eating window. Salmon delivers complete protein alongside omega-3 fatty acids (DHA and EPA) that reduce systemic inflammation and support the metabolic benefits built up during your fasting hours. Prawns add lean protein with minimal fat, packing in more grams of protein per calorie. Together, this plate provides sustained satiety without spiking blood sugar — which would undo a full day of clean fasting. The fat-to-protein ratio keeps you satisfied well into the next fast, and it's light enough that you won't feel heavy or bloated going into the evening.

Ingredients

Salmon:

• 200g (7oz) salmon fillet, skin on
• 1 tbsp olive oil
• 1 clove garlic, finely minced
• 1 tsp lemon zest
• Salt and black pepper to taste

Prawns:

• 150g (5oz) raw king prawns, peeled and deveined
• 1 tbsp butter or ghee
• 1 clove garlic, finely minced
• Pinch of chilli flakes (optional)
• Salt and pepper

Green Salad:

• 2 large handfuls mixed leafy greens (rocket, spinach, baby gem, or watercress)
• ½ ripe avocado, sliced
• 4 cucumber spears or ½ cucumber, sliced
• 6 cherry tomatoes, halved
• Small handful of fresh dill or parsley
• 2 tbsp extra-virgin olive oil
• 1 tbsp fresh lemon juice
• Salt and pepper

Optional additions:

• 1 tbsp capers
• Lemon wedges for serving

Instructions

1. Season the salmon. Pat the salmon fillet dry with paper towel — this is what gives you crispy skin. Rub with olive oil, minced garlic, lemon zest, salt, and pepper. Let it sit for 5 minutes while you heat a heavy skillet or grill pan over medium-high heat until hot.

2. Cook the salmon skin-side down. Place the salmon in the dry hot pan skin-side down. Press it lightly with a spatula for the first 30 seconds to prevent curling. Cook for 4–5 minutes until the skin is deep golden and crisp and the flesh has turned opaque more than halfway up the fillet. Flip and cook for a final 1–2 minutes. The centre should be just barely cooked through — a slightly translucent centre is fine. Remove and rest for 2 minutes.

3. Cook the prawns. In the same pan, reduce heat to medium. Add the butter and let it melt. Add minced garlic and chilli flakes, stir for 30 seconds. Add prawns in a single layer. Cook for 1–2 minutes per side until pink and just curled. Remove immediately — overcooked prawns become rubbery. Season with salt and pepper.

4. Make the salad. In a large bowl, toss the leafy greens with olive oil, lemon juice, salt, and pepper. Arrange on a large plate or wide bowl. Lay the avocado slices, cucumber, and cherry tomatoes over the top. Scatter capers and fresh herbs if using.

5. Assemble and serve. Place the salmon fillet skin-side up (to keep the skin crisp) and the prawns alongside or on top of the salad. Add lemon wedges. Eat immediately.

Nutrition Per Serving

Values are estimates. Actual numbers vary with ingredient size and source.

Fasting Compatibility

This plate is designed for any protocol that uses a single daily eating window: OMAD (20:4 or 23:1), 18:6, or 20:4. The high protein content (68g) is sufficient to meet daily requirements in a single meal. The fat from salmon, avocado, and olive oil provides sustained satiety for 18–20+ hours, making this plate well-suited to protocols where you're asking your body to go a long time before the next meal. It is fully compatible with ketogenic and carnivore approaches.

Related Recipes

• OMAD power plate — lamb chops, roasted veg, chimichurri
• Baked salmon with dill, lemon, and capers
• The ultimate carnivore OMAD plate — ribeye, eggs, butter

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.