Fast, high-protein meals start with seafood. No need for complicated techniques, most fish cooks in mere minutes in a hot skillet, broiler, grill, or microwave oven.
Cost proves the biggest challenge for weeknight meals. Stocking up on frozen items when the sales happen helps. A package of fish fillets or a pouch of shrimp will thaw nicely overnight. If you forget, you can do a quick thaw by setting the tightly packaged seafood in a colander under cool running water.
