Healthy Fish and Seafood Recipes You'll Want to Add to Your Menu ASAP
Turnip Noodle Bowls with Salmon and Curry Sauce
Take a break from zoodles and try "toodles" (turnip noodles) as the base of this healthy fish recipe. The sturdy root vegetable holds up wonderfully and is coated in a creamy coconut milk-based carrot-ginger-curry sauce. Add frizzled leeks, sautéed asparagus, and the star of the show, seared salmon, and you have one five-star, 40-minute meal.
Seared Salmon with Pistachio Gremolata
A hot cast-iron skillet is clutch for getting an unbeatable, crunchy sear and perfect doneness in just 6(!) minutes. While the salmon cooks, stir together the fresh and crunchy pistachio gremolata to spoon on top later, just before serving. For a fancy bistro-quality entree, pair the easy, healthy fish recipe with roasted potatoes or whole wheat pasta.
Spicy Oven-Baked Fish and Sweet Potato Fries
Kids will be wild about this fast food copycat recipe. Use any firm-textured white fish fillet like snapper, cod, halibut, bass, or tilapia for this healthy fish and chips, then coat it in a smoky and spicy bread crumb blend. Bake on the same sheet pan as the seasoned sweet potato fries for a 420-calorie meal.
Parchment-Baked Halibut with Thyme and Olives
How can you coax loads of flavor from just five ingredients? Select ingredients that complement each other and pack a punch. (Baking in a parchment packet to seal in the flavor helps too.) This healthy baked fish recipe features tangy lemon, salty olives, and earthy thyme to scent the potatoes and white fish with Mediterranean vibes.
Ginger Shrimp and Veggies
We’ve taken the flavors you know and love from orange chicken takeout and infused them into this one-pan, low-calorie fish recipe. If that hasn’t sold you on making this shrimp recipe for dinner this week, we bet this will: It makes enough fruit, veggies, and seafood to feed four in just 25 minutes. It’s also packed with 27 grams of protein, so this is one light dinner that will keep you full for hours.
Brazilian Fish Stew
If you have a stocked spice cabinet and pantry, you’re pretty much all set to create this stew. Canned tomatoes, unsweetened coconut milk, garlic, and olive oil set the tone for this simple South American seafood stew. The only fresh ingredients required for this heart-healthy fish dinner recipe: red bell peppers and a pound of your favorite firm white fish.
Roasted Salmon with Broccoli and Tomatoes
Sheet pan meals are true supper saviors on hectic weeknights. With this colorful and healthy fish recipe, supper and a fresh and nutritious side come together on just one pan. Each low-carb portion is only 276 calories, so feel free to serve this with a side of brown rice or quinoa to round out the meal.
Pacific Northwest Fried Rice
This lightened-up salmon fried rice calls for just a tablespoon of oil and piles of fresh spring ingredients like asparagus, mushrooms, and leeks. Whether you opt for fresh or frozen salmon, this healthy fish meal will satisfy just as much as (maybe more than) take-out Asian cuisine. Chopped nuts add a pleasantly crunchy element and healthy fats. (By the way, wild rice is a whole grain, so this one-pan dinner is jam-packed with superfoods.)
The secret to packing this easy 25-minute meal with 38 grams of protein per serving? A half-pound each of scallops, shrimp, and chorizo. Turmeric and saffron lend the lovely golden hue and plenty of warm spice to the healthy fish dinner recipe inspired by a classic Spanish dish.
Shrimp, Tomato, and Bulgur Bowls
With frozen shrimp and fiber-rich bulgur (one of our favorite whole grains, with a hearty texture and nutty quality) at the center of this heart-healthy fish dinner, this is one of our go-to budget-friendly yet brag-worthy meals. While the bulgur boils, sauté the shrimp. Then all that’s left to do is garnish with juicy tomatoes, crunchy pine nuts, and salty Parmesan cheese.
Southern-Style "Fried" Catfish and Green Beans
Think healthy fish sticks don’t exist? Slice this air-fried catfish recipe into strips before coating in the panko mix, and you’ll have exactly that ready to share with your family. Round out the meal with a side of sweet and spicy air-fried green beans.
Chips and guac join forces with grilled shrimp tacos in this rainbow-colored healthy fish taco recipe. Save a portion of the shrimp marinade to play double duty as the dressing for the crispy cabbage and carrot slaw. All of this tastiness can be yours after just 7 minutes of cooking time and for under 300 calories.
Mediterranean Tuna Salad
Not all tuna salads are loaded with mayo. This fresh twist on a Nicoise salad has just 10 grams of carbs per serving because we ditched the potatoes (although you're welcome to add some boiled spuds to the party!). As is, this low-calorie fish recipe is one of our favorite uses for canned tuna, but you could definitely use the same salad base for canned salmon.
Related: 13 Low-Carb Keto-Friendly Recipes
Broiled Swordfish with Oven-Roasted Tomato Sauce
Instead of grabbing a jar of marinara at the grocery store, roast a pan full of tomatoes, onion, and garlic and blend your own for a fresh swordfish sauce. Just a couple tablespoons of heavy cream bestow a luscious, spreadable texture. Spoon it atop the rich and meaty low-calorie fish recipe, then use leftovers to spread on crostini or as a pasta sauce.
Seared Scallops and Baby Spinach with Spiced Pomegranate Glaze
Showy enough for entertaining but easy enough for a weeknight, this healthy fish meal takes just 30 minutes. (It’s true!) Drizzle a cinnamon-spiced pomegranate glaze over wilted spinach and tender, juicy scallops. Then sprinkle with pomegranate rails (aka the seeds) to give the 214-calorie entree a bit of crunch and a burst of freshness with every bite.
Salmon in Parchment
Heavy on flavor and light on added fat, baking protein in parchment is one of the healthiest cooking strategies possible. The packet keeps all the aromatic citrus, herb, and garlic goodness close by the salmon until you're ready to dig in. Bonus: It’s a breeze to clean up after cooking this healthy baked fish recipe.
Golden Turmeric Fish
An island-inspired rub infuses each flaky bite of this low-calorie entree with fresh tropical flavors. Can't find snapper? The healthy fish dinner idea is versatile, so feel free to trade in sea bass, halibut, tilapia, or another variety of white fish fillets.
Smoked Salmon and Chard Flatbread
Striped Bass en Brodo
Fish are naturally rich in healthy fats, and this method adds even more heart-health superpowers to the meaty white fish pieces. The low-calorie fish recipe includes an herb- and tomato-laced white wine-olive oil poaching broth that offers a delicious dose of Mediterranean diet benefits. (Oh yes, and lots of fresh summer flavor.)