Five Delicious Meat Free Meal Ideas for Lent


This post goes out all of our Catholic customers and anyone else who might choose to abstain from eating meat on Fridays during lent. If you’re not a vegetarian or pescetarian, trying to come up with nutritious and delicious meal plans that do not include meat might be a little tough to do. You can now cast those worries aside. This year, we’re arming you with five scrumptious meatless meals to make for dinner (or lunch) during Lent.

Haddock in Old Saybrook, CT - Atlantic Seafood Market
First up is the ever-popular Haddock. Haddock is a highly versatile whitefish within the world of cooking and has a light texture and mild taste. Its “fishy” factor is low enough that most dishes that include will even please the most strongly avowed detractors of seafood.

Haddock are most commonly found in the northern portion of the Atlantic Ocean and are a fish that prefers to dwell in shallow waters. They are usually found at depths between 125 and 350 feet below sea level. As popular as Haddock are, there’s no need to worry about a lack of supply. The average female will lay up to about 3 million eggs in a single year!

One of the most popular ways in which Haddock is served is in the classic fish and chips combination. If you’re planning on serving your Haddock in another way that involves preservation, beware of the fact that they cannot be salted as Cod. If you plan on waiting a while to consume your Haddock, your best bet is to dry and then smoke it.


Crab Cakes in Old Saybrook, CT - Atlantic Seafood Market

Our Crab Cakes are also a meat-free delight than can be enjoyed any day of the year. Made with freshly caught and picked Maryland Crab meat, our crab cakes go great with some grilled toast and a side of Salmon Jerky. In addition to their wonderfully sweet and savory taste, our Crab Cakes also come with many health benefits.

Crab meat is packed with nutrients that are needed to keep a human body healthy and strong. Like many of the seafood examples we’ve shared with you over the years, crab meat is rich in Omega-3 fatty acids which help to prevent heart HDL (good) cholesterol which serves to lower blood pressure and reduce the risk of blood clots, in addition to helping to strengthen the immune system.

Squid is also packed with protein, giving you 20 grams in a single servings while remaining totally free of calories1. This makes crab meat an ideal food for anyone trying to lose weight or to add on muscle. It’s also high in Vitamins A and C as well as Vitamin B2 (Riboflavin) which is essential for energy and keeping your red blood cells healthy. Other key nutrients include calcium and phosphorus which keep your bones healthy and strong.


Fully Prepared Salads in Old Saybrook at Atlantic Seafood Market

Every day, when you walk into Atlantic Seafood Market, you’ll be greeted with a deli case full of delicious and freshly prepared seafood and non-seafood salads. Our salads are great as a snack, side dish, or meal and run the gamut from tried and true to bold and new.

Our seafood salads include, but are not limited to: Tuna Nicoise, Crab Salad, Lobster Salad (great for making lobster rolls), Traditional Seafood Salad, Lemon Dill Shrimp Salad, Marinated Mussel Salad, and Freshly Picked Lobster meat which can be used for making a myriad of different salads.

Just a few of our non-seafood salads which are good even for a Vegan diet include Red Cabbage and Carrot Salad, Dill Cucumber Salad, Beet Salad, Cole Slaw, Carolina Cole Slaw, and Seaweed Salad (a great side dish for sushi). Pictured in the graphic above are our Lemon Dill Shrimp Salad, Seafood Salad, Dill Cucumber Salad, and Seaweed Salad.


Squid in Old Saybrook - Atlantic Seafood Market

When you hear the word “squid” it may not immediately sound appetizing. However, if you’ve ever tried fried Calamari at a restaurant and enjoyed it, then you’re already a squid fan, possibly without even knowing it! Calamari is simply the Italian name for squid, but it can be prepared in many other ways than simply being fried. One especially delicious way to prepare these tentacled creatures is to stew them in their own ink. Be forewarned however that this method is only likely to be a big hit among hardcore seafood fans. If you are one of these people, or know somebody who is, stop by and pick up some squid ink from Atlantic Seafood Market sometime as a special treat.

In terms of biology, squid are Cephalopods just like Octopus and Cuttlefish. As is the case with crab meat, eating squid provides the human body with many healthy supplements and benefits. A full serving of squid provides the average human being with 90% of their daily needed supply of iron. It also is a great source of zinc, a mineral that plays a central role in maintaining a strong immune system. Additionally, squid is high in potassium which serves to lower blood pressure.

We’ll wrap things up with a delicious and squid-centric recipe from that we think you’ll thoroughly enjoy.


Spicy Stuffed Squid

Ingredients: 2 tablespoons of olive oil, 1 chopped onion, 2 teaspoons of dried oregano, 1 cup of water, 3 crushed garlic cloves, 3 squid, 1/4 cup of raisins, 1/2 cup of uncooked white rice, 1/4 cup of pine nuts, 2 cans of stewed tomatoes (with juice), 3 teaspoons of anchovy paste, 2 teaspoons of crushed red pepper, 1/2 cup of white wine, and salt and pepper, to taste2.


1. Preheat oven to 350 degrees. Spray light cooking oil over a 7×11 inch baking dish and set aside. Heat the water until it comes to a boil, and then add in the rice. Slightly reduce the heat, cover the pot, and allow the rice to simmer for 20 minutes.

2. Remove the head and tentacles from the body of the squid and set the tentacles aside. Peel the skin from the body of the squid and rinse the body off with cold water.

3. Move the rice into a bowl and mix it in with the raisins and pine nuts.

4. Saute the chopped onion and garlic cloves in olive oil in a frying pan and continue to do so until they begin to soften. Then, add in the rice mixture and tentacles, along with salt and pepper and stir well. After this, you may add in the red pepper flakes, oregano, tomatoes, wine, and anchovy paste, continue to heat and stir until the mixture becomes slightly thick and then remove the pan from the burner.

5. Fill the squid bodies with the prepared mixture and seal the bodies off at both ends with wooden picks. Put the squid into the baking tray and cover it with tomato sauce. Place it in the oven and allow it to cook at 350 degrees for one hour2.

Works Cited

1. Author Unavailable
The Health Benefits of Crab Meat

2. Author Unavailable
Spicy Stuffed Squid

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