Easy Meatless Meals for Lent: 10 Tasty Recipes for Your Friday Family Table

Looking for simple recipes for meatless Fridays during Lent?

EWTN released a free e-book titled “Fish on Fridays: Simple Recipes for Lent.” It includes great recipes from EWTN hosts and chefs such as Father Leo Patalinghug of Savoring Our Faith, Michael O'Neill of Explore with the Miracle Hunter, Jerry Usher of Take 2 with Jerry and Debbie, and Franciscan Missionaries of the Eternal Word chef Portia Perrucci.

Here are some meatless recipes for Lent from EWTN’s free “Fish on Fridays” e-book:
 

1) Zucchini Noodle Pad Thai

Recipe provided by: Father Leo Patalinghug (Savoring Our Faith)

Servings: 4

Prep Time: 20 minutes | Cook Time: 5-10 minutesIngredients:

• 1 zucchini squash
• 1 yellow squash
• 1½ cups onion, thinly sliced
• 1½ cups red bell pepper
• 1 cup carrots, julienned
• 1 cup green cabbage, thinly sliced

 Peanut Sauce: 

• ¼ cup rice vinegar 
• ½ cup soy sauce 
• 2 tablespoons sesame seed oil 
• 2 tablespoons lime juice
•  ½ cup crunchy peanut butter
•  2 garlic cloves minced
•  1 tablespoon fresh ginger, minced
•  1 teaspoon red pepper flakes
•  salt and black pepper to taste

Brief Instructions:

1. Mix sauce ingredients in a bowl.
2. Spiralize or cut zucchini, yellow squash, and carrots; julienne bell pepper; slice onions and cabbage.
3. Heat sauce in a large saucepan over low heat.
4. Add all vegetables and cook in the sauce.
5. Season with salt, pepper, red pepper flakes, and lime juice. Plate and enjoy.

2) Falafel

Recipe provided by: Father Leo Patalinghug (Savoring Our Faith)

Servings: 4

Prep Time: 50 minutes | Cook Time: 10 minutesIngredients:

• 15-ounce can chickpeas, drained and rinsed
• 1 cup fresh cilantro leaves, packed
• 1 cup fresh flat parsley leaves, packed
• ½ cup yellow onions
• 4 garlic cloves, chopped
• ¼ cup flour
• 1 tablespoon cumin
• 1 tablespoon coriander
• 2 teaspoons turmeric
• 1 teaspoon black pepper
• ¼ teaspoon cayenne pepper
• 2 tablespoons lemon juice
• ½ teaspoon salt
• Vegetable oil for frying

Brief Instructions:

1. Pulse all ingredients in a food processor until minced (not pureed).
2. Refrigerate mixture up to 30 minutes.
3. Form into 2-inch balls (1½–2 tablespoons each).
4. Heat oil to 350°F in a Dutch oven.
5. Fry 3 minutes until golden; drain on paper towels. (Test one to ensure it holds together.)

3) Panzanella Salad

Recipe provided by: Father Leo Patalinghug (Savoring Our Faith)

Servings: 4

Prep Time: 20 minutes | Cook Time: 5-10 minutesIngredients:

• 8 ounces day-old bread, cut into cubes
• 2 ounces Parmesan cheese
• 1 box arugula
• 2–3 tomatoes
• ½ shallot, minced
• 1 garlic, minced
• ¼ cup balsamic vinegar
• ½ cup olive oil
• Salt and pepper, to taste

Brief Instructions:

1. Mix shallot, garlic, balsamic vinegar, and olive oil for dressing.
2. Cut tomatoes into cubes or wedges.
3. Toss tomatoes and arugula with dressing; season to taste.
4. Heat olive oil in a pan over high heat; crisp bread cubes into croutons.
5. Mix croutons into salad and serve.

4) Seafood Chowder

Recipe provided by: Father Leo Patalinghug (Savoring Our Faith)

Servings: 2

Cook Time: 25 minutesIngredients:

• 1 medium russet potato, peeled and cubed
• 1 tablespoon butter
• ¼ pound cod, cubed
• ¼ pound salmon
• 1 tablespoon white wine
• 1 clove garlic, minced
• 1 lemon, zested
• 1 cup heavy whipping cream
• 1 tablespoon fresh herbs (e.g., parsley or dill)
• 2 cups seafood broth
• Baguette bread, sliced

Brief Instructions:

1. Melt butter; sauté garlic and lemon zest.
2. Add wine and broth; bring to a light boil.
3. Add potatoes; cook 5–7 minutes until tender.
4. Add cream and simmer.
5. Add fish; cook 3–5 minutes. Garnish with herbs and serve with baguette.

5) Butternut Squash Risotto

Recipe provided by: Michael O'Neill (EWTN host, Explore with the Miracle Hunter)

Servings: 4–6Ingredients:

• 2 butternut squashes
• Olive oil, salt, and pepper
• 1 stick butter
• 1 large chopped onion
• 2 cups uncooked Arborio rice
• ½ cup white wine
• 6 cups vegetable broth
• 1 cup Parmesan cheese
• 2 tablespoons chopped fresh sage 

Topping: 

• 4 tablespoons butter 
• fresh sage leaves
• extra Parmesan

Brief Instructions:

1. Roast halved squashes at 425°F for 1 hour; scoop and chunk flesh.
2. Melt half butter; cook onion, add rice, coat, add wine and reduce.
3. Add broth; simmer slowly ~30 minutes, stirring occasionally; add squash midway.
4. Finish with Parmesan, remaining butter, and sage.
5. Brown butter and fry sage leaves for topping; serve with extra cheese.

6) Crab and Salmon Imperial

Recipe provided by: Father Leo Patalinghug (Savoring Our Faith)

Servings: 2

Cook Time: 25 minutesIngredients:

• 2 salmon fillets (3–4 oz each)
• ¼ cup lump crab meat (2–3 oz)
• ¼ cup mayonnaise
• 2 tablespoons Dijon mustard
• 2 teaspoons Worcestershire sauce
• ½ teaspoon salt
• ½ teaspoon pepper
• 2 teaspoons Old Bay seasoning
• 1 cup broccoli florets
• 2 teaspoons olive oil

Brief Instructions:

1. Preheat oven to 400°F.
2. Mix sauce ingredients (mayo, mustard, Worcestershire, Old Bay, salt, pepper).
3. Layer seasoned broccoli in oven-safe pan.
4. Add salmon; spread sauce, top with crab and more sauce.
5. Bake 8–10 minutes (adjust for doneness).

7) Clam Dip

Recipe provided by: Jerry Usher (Take 2 with Jerry and Debbie, EWTN Radio)

Servings: 4Ingredients:

• 2 packages cream cheese
• 2 tablespoons mayonnaise
• 2 tablespoons sour cream
• 2 cans chopped clams
• Juice of 1 lemon
• Juice from the chopped clams

Brief Instructions:

1. Mix cream cheese, mayo, and sour cream.
2. Stir in clams.
3. Add lemon juice and clam juice to reach desired consistency.
4. Optional: Season with salt and minced garlic.

8) Creamy Curry Pesto, Seared Shrimp, and Rice

Recipe provided by: Father Leo Patalinghug (Savoring Our Faith)

Servings: 4

Prep Time: 20 minutes | Cook Time: 5–10 minutesIngredients:

• 4–6 shrimp
• ½ cup pesto (store-bought)
• 1 can coconut milk
• 2 tablespoons sugar
• ¼ cup green curry
• 2 tablespoons fish sauce
• ¼ cup heavy cream
• 2–3 cups cooked rice
• 1 tablespoon olive oil
• Salt and pepper, to taste

Brief Instructions:

1. Mix pesto, coconut milk, sugar, curry, fish sauce, and cream.
2. Heat sauce in skillet over medium for 5 minutes.
3. Stir in cooked rice.
4. Season and sear shrimp in separate pan with oil until opaque.
5. Serve shrimp over rice mixture.

9) Creamy Potato Leek Soup

Recipe provided by: Portia Perrucci (chef for the Franciscan Missionaries of the Eternal Word)

Servings: 4Ingredients:

• 2 tablespoons olive oil or butter
• 2 cloves garlic, minced
• 4 leeks (white parts only, sliced thin)
• 1¼ pound potatoes (russet or Yukon gold), peeled and diced
• 6 cups water
• 1 cup heavy cream
• Dash ground nutmeg (optional)
• Salt, to taste

Brief Instructions:

1. Clean leeks thoroughly.
2. Sauté garlic and leeks in oil for 5 minutes until soft.
3. Add potatoes, water, and seasoning; simmer covered 15–30 minutes until tender.
4. Puree with immersion blender.
5. Stir in cream on low for 5 minutes; season and add nutmeg if desired.

10) Pearl Couscous Salad

Recipe provided by: Portia Perrucci (chef for the Franciscan Missionaries of the Eternal Word)

Servings: 4Ingredients:

• 1½ cups pearl couscous
• 2 cucumbers, diced
• 8 oz cherry tomatoes, halved
• ¼ cup parsley
• ¼ cup dill, finely chopped
• ½ red onion, finely chopped 

Lemon Dressing: 

• 2 tsp lemon zest 
• 2 Tbsp lemon juice 
• ¼ cup extra virgin olive oil 
• 1 tsp Dijon mustard 
• 1 garlic clove, minced 
• 1 tsp sugar (optional)
•  ¾ tsp kosher salt 
• ½ tsp black pepper

Brief Instructions:

1. Cook couscous per package (1 minute less); drain and place in bowl.
2. Add vegetables and herbs.
3. Shake or whisk dressing ingredients.
4. Pour over salad and toss.
5. Serve at room temperature or chilled.

For the full instructions and a list of additional recipes, download EWTN’s free e-book, “Fish on Fridays: Simple Recipes for Lent.”