9 High-Protein, 30-Minute Dinners

In a large mixing bowl, combine salmon, shallot, garlic, bread crumbs, egg, Dijon mustard, paprika, salt, and pepper. Mix until all ingredients are evenly combined. Form the mixture into 4 equal patties.

Heat a large nonstick skillet over medium heat. Add olive oil to lightly coat the bottom of the skillet.

Place salmon patties in the skillet and cook until golden brown, about 4 to 5 minutes, then flip and repeat.

Serve on whole-wheat buns with the toppings of your choice.

Place a large nonstick skillet over high heat. Add olive oil and chicken pieces and cook, stirring occasionally, until chicken is browned, about 2 minutes.

Add rice and broth and stir to combine. Cover and continue cooking over high heat until rice is tender, about 10 minutes.

Stir in yogurt and salt and top with broccoli. Cover and cook until broccoli is bright green and tender, about 3 to 4 minutes.

Preheat a grill to medium-high.

In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper.

Pat tuna steaks dry with a paper towel and place them in a shallow dish or resealable plastic bag. Pour the marinade over the steaks, making sure they are evenly coated. Marinate for about 15 to 30 minutes at room temperature or in the refrigerator for up to 1 hour.

Remove tuna steaks from marinade and place directly on the grill (discard marinade). Grill for about 2 to 3 minutes per side for medium-rare, or adjust the cooking time based on your desired level of doneness.

Transfer tuna steaks to a serving dish and let rest for a couple of minutes before serving.

Place a large nonstick skillet over high heat. Add the olive oil, onion, and carrots and cook, stirring frequently until the vegetables begin to soften, about 3 to 5 minutes.

Add the turkey and brown, stirring frequently, about 4 minutes. Add the tomatoes, macaroni, and 2 cups of water and bring to a boil. Cook, stirring occasionally until the macaroni is al dente, about 8 to 10 minutes.

Season with paprika, salt and pepper and garnish with parsley, if desired.

Preheat oven to 400 degrees F and line a baking sheet with aluminum foil.

Place tilapia on prepared baking sheet and sprinkle Tajín on fish to coat. Bake for 6 to 8 minutes. Flip and cook until fish reaches an internal temperature of 145 degrees F, an additional 1 to 2 minutes.

In a large mixing bowl, combine cabbage, bell pepper, tomato, onion, and avocado. Add olive oil, lime juice, cumin, salt, and black pepper, and toss until well mixed.

Divide fish among 8 tortillas. Top each taco with slaw, cilantro, and avocado, if using.

Place mushrooms in the bowl of a food processor and pulse until finely chopped. Transfer to a large mixing bowl.

Add ground beef and Worcestershire sauce to the mushrooms and mix until well incorporated. Form into 10 equal patties.

Place a large nonstick pan over medium-high heat. Spray pan with cooking spray and gently place patties on the hot skillet. Cook until browned, about 5 minutes per side.

Serve hot on buns with mixed greens, tomatoes, and pickles, if using.

Place a large skillet over medium-high heat. Add olive oil, onion, carrots, and celery. Cook, stirring frequently, until vegetables are tender, about 10 to 15 minutes. Add garlic and cook until fragrant, about 1 minute more.

Sprinkle flour over vegetables and stir. Gradually add broth and milk while continuing to stir.

When sauce begins to thicken, stir in turkey, peas, thyme, salt, and pepper. Serve hot.

In a small mixing bowl, gently stir together salmon, mayonnaise, sriracha, and scallion whites. Set aside.

Add rice to a serving bowl and top it with salmon mixture, avocado, seaweed, and cucumber, if using. Drizzle on sriracha.

Place a large skillet over medium heat. Add olive oil and onion and cook, stirring frequently, until onion is translucent, about 5 to 10 minutes. Add garlic and cook just until fragrant, about 1 minute more.

Add tomatoes, salt, pepper, oregano, wine, and lemon juice to the skillet and cook until tomatoes are softened, about 10 to 15 minutes.

Add fish on top of the tomatoes, cover and cook until fish flakes easily with a fork, about 5 to 7 minutes. Stir in olives just before serving.