10+ Healthy Seafood Recipes for Delicious and Nutritious Meals

Eating healthy doesn’t have to be boring, especially when it comes to seafood. You can enjoy delicious meals that are not only good for your health but also easy to prepare.

From shrimp and salmon to cod and scallops, there are many seafood options that can be part of your balanced diet.

Incorporating seafood into your meals can provide a wealth of nutrients. These recipes will help you explore tasty ways to prepare and enjoy seafood while promoting your overall well-being.

1) Grilled Salmon with Cilantro Sauce

Grilled salmon with cilantro sauce is a tasty and healthy option for dinner. This dish brings fresh flavors and is quick to prepare. The bright taste of cilantro pairs well with the rich flavor of salmon.

To start, you’ll need fresh cilantro, which gives the sauce its vibrant kick. Adding some almonds and Parmesan cheese creates a nice texture.

You can serve it with a side of vegetables or rice for a complete meal.

Ingredients

• 1 pound salmon fillets
• 1 cup fresh cilantro, packed
• 1/4 cup dry-roasted sliced almonds
• 1/4 cup grated Parmesan cheese
• 1/4 cup olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat your grill to medium heat (about 350°F or 175°C).
2. In a blender, combine cilantro, almonds, Parmesan, and olive oil. Blend until smooth.
3. Season salmon fillets with salt and pepper.
4. Place salmon on the grill for about 5-6 minutes per side, until cooked through.
5. Serve salmon topped with the cilantro sauce. Enjoy!

2) Coconut Mussels with Sweet Potato Soup

This dish combines the goodness of mussels with the creaminess of coconut and the sweetness of sweet potatoes. It’s a nutritious option that’s easy to prepare and packed with flavor.

Start by steaming fresh mussels until they open. The mussels add a savory touch to the sweet potato soup.

Next, create a base using coconut milk for a rich and creamy texture. Add chopped sweet potatoes and simmer until they’re tender. This enhances the natural sweetness of the soup.

You can finish it with a dash of lime juice for a bright flavor.

Ingredients

• 500 g fresh mussels
• 400 g sweet potatoes
• 400 ml coconut milk
• 1 bulb yellow onion, diced
• 80 ml white wine
• Salt and pepper to taste
• Lime wedges for garnish

Cooking Instructions

1. Steam the mussels in a pot until they open.
2. In another pot, sauté the diced onion until soft.
3. Add sweet potatoes, coconut milk, and white wine to the pot.
4. Cook until sweet potatoes are tender.
5. Stir in the cooked mussels.
6. Season with salt and pepper.
7. Serve hot, garnished with lime wedges.

3) Peppery Barbecue-Glazed Shrimp

Peppery Barbecue-Glazed Shrimp is a tasty dish you can easily prepare at home. The shrimp are seasoned with a unique spice blend that gives them a delightful kick.

Serving them with colorful vegetables adds nutrition and flavor.

You’ll love how quick this meal comes together. Pair the shrimp with whole-grain orzo for a balanced plate. It’s perfect for a weeknight dinner or a gathering with friends.

Ingredients

• 1 pound (450g) jumbo shrimp, peeled and deveined
• 1/2 teaspoon dried oregano, crushed
• 3 scallions, chopped
• 2 cups coarsely chopped zucchini
• 1 bell pepper, chopped
• 1 cup whole-grain orzo
• Pepper to taste

Cooking Instructions

1. Cook the orzo according to package instructions.
2. Season the shrimp with dried oregano and pepper.
3. In a pan, sauté the shrimp until pink and cooked through.
4. Add zucchini and bell pepper and cook until tender.
5. Serve shrimp and veggies over orzo. Enjoy!

4) Lemon-Herb Salmon with Caponata

Lemon-Herb Salmon with Caponata is a tasty and healthy choice for dinner. This dish combines fresh salmon with vibrant veggies, making it colorful and delicious. The tangy lemon and aromatic herbs enhance the flavors beautifully.

To prepare this meal, you can customize the vegetables based on your taste. It is perfect served over farro, a nutritious whole grain that adds texture to the plate.

This dish is not only flavorful but also aligns with the Mediterranean diet, making it a smart choice for health.

Ingredients

• 1 1/4 lbs wild salmon
• 1 medium eggplant, cubed
• 1 red bell pepper, chopped
• 1 summer squash, sliced
• 1 1/2 cups cherry tomatoes
• 1 small onion, chopped
• 1 lemon, juiced and zested
• Fresh herbs (like basil or parsley)
• Olive oil
• Salt and pepper

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Toss the vegetables in olive oil with salt and pepper.
3. Spread them on a baking sheet and roast for about 20 minutes.
4. Add the salmon to the sheet, drizzle with lemon juice, and top with herbs.
5. Bake for an additional 15-20 minutes, until the salmon is cooked through.

5) Quick Shrimp Puttanesca

Quick Shrimp Puttanesca is a flavorful and easy-to-make dish. It combines shrimp with a savory tomato sauce that includes olives and capers. This dish is perfect for a quick dinner.

You’ll start by sautéing garlic and adding tomatoes. Then, mix in the olives, capers, and shrimp.

The shrimp cook quickly, making this a fast meal ready in about 30 minutes.

This recipe is not only tasty but also packed with protein. Serve it over your favorite pasta or zucchini noodles for a healthy option.

Ingredients

• 8 oz shrimp, peeled and deveined
• 1 can (14.5 oz) diced tomatoes
• 2 tbsp capers
• ¼ cup olives, chopped
• 3 cloves garlic, minced
• 2 tbsp olive oil
• Salt and pepper, to taste
• Cooked pasta or zucchini noodles

Cooking Instructions

1. Heat olive oil in a skillet over medium heat.
2. Add garlic and sauté for 1-2 minutes until fragrant.
3. Stir in diced tomatoes, olives, and capers.
4. Cook for 5 minutes, allowing flavors to blend.
5. Add shrimp, season with salt and pepper, and cook for 5-7 minutes until shrimp are pink and cooked through.
6. Serve over pasta or zucchini noodles.

6) Steamed Halibut with Coconut Lime Rice

This dish is fresh and flavorful. Steamed halibut pairs wonderfully with creamy coconut lime rice, making it a perfect meal for any day.

To start, season your halibut with paprika and garlic powder. Then, steam it until it’s tender and flaky. The cooking time is around 10-12 minutes.

For the coconut lime rice, cook your rice in coconut milk and add lime juice for a zesty touch. Serve the halibut over the rice for a delicious combo.

Ingredients

• 2 halibut fillets
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 cup white rice
• 1 cup coconut milk
• Juice of 1 lime
• Salt to taste
• Fresh cilantro for garnish (optional)

Cooking Instructions

1. Season halibut with paprika, garlic powder, and salt.
2. Steam halibut for 10-12 minutes.
3. Rinse the rice under cold water.
4. Cook rice in coconut milk according to package instructions.
5. Stir in lime juice and season with salt.
6. Serve halibut over coconut lime rice. Garnish with cilantro if desired.

7) Air Fryer Tuna Steak Tostadas

You can enjoy a tasty and healthy meal with Air Fryer Tuna Steak Tostadas. This dish is quick to prepare and packed with flavor.

Start by marinating your tuna steaks in lime juice, oil, chili powder, and cumin. This adds a zesty kick that pairs well with the fish.

Preheat your air fryer to 380°F (193°C). Air frying gives the tostadas a crispy texture without extra oil.

Serve the fish on crispy tostadas topped with a refreshing jicama slaw. The crunch of the slaw adds a nice contrast to the tender fish.

Ingredients

• Tuna steaks
• Lime juice
• Olive oil
• Chili powder
• Cumin
• Tostadas
• Jicama
• Cabbage

Cooking Instructions

1. Marinate tuna steaks in lime juice, olive oil, chili powder, and cumin.
2. Preheat air fryer to 380°F (193°C).
3. Cook tuna steaks in the air fryer until done.
4. Prepare jicama slaw.
5. Serve tuna on tostadas and top with jicama slaw.

8) Fish Sticks with Homemade Tartar Sauce

Making fish sticks at home can be fun and healthy. You can bake them instead of frying, which keeps them lighter. Pairing them with a homemade tartar sauce adds flavor and freshness.

For the fish sticks, you will need fresh fish, breadcrumbs, and a few spices. A light and crispy coating will make them a hit with everyone.

For the tartar sauce, mix mayonnaise, chopped pickles, onions, and parsley. This simple sauce gives a great taste that complements the fish sticks perfectly.

Ingredients

• 1 pound fresh fish (like cod or halibut)
• 1 cup breadcrumbs
• 1 egg
• 1 teaspoon paprika
• 1/3 cup mayonnaise
• 2 tablespoons chopped pickles
• 1 tablespoon finely chopped onion
• 1 tablespoon chopped parsley

Cooking Instructions

1. Preheat your oven to 425°F (220°C).
2. Cut the fish into sticks.
3. Dip fish sticks in beaten egg, then coat with breadcrumbs.
4. Place them on a baking sheet lined with parchment paper.
5. Bake for about 12-15 minutes or until golden brown.
6. Mix tartar sauce ingredients in a bowl.
7. Serve fish sticks hot with tartar sauce on the side.

9) Italian Baked White Fish with New Potatoes

This dish is a simple and tasty way to enjoy fish. You will love how the flavors come together. The new potatoes add a nice touch and make it filling.

Start by seasoning the fish with herbs like oregano and garlic. Then, layer it in a baking dish with sliced new potatoes. A drizzle of olive oil and some tomatoes will enhance the flavor.

Bake in a preheated oven at 400°F (200°C) for about 25 minutes, or until the fish is cooked through and flaky. The potatoes should be tender and flavorful.

Ingredients

• 2 fillets of white fish
• 1 pound (450g) new potatoes, sliced
• 1 cup cherry tomatoes, halved
• 2 tablespoons olive oil
• 2 teaspoons dried oregano
• 2 cloves garlic, minced
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. In a baking dish, layer the sliced new potatoes.
3. Season the fish fillets with oregano, garlic, salt, and pepper.
4. Place the fish on top of the potatoes.
5. Add the cherry tomatoes around the fish.
6. Drizzle olive oil over the entire dish.
7. Bake for 25 minutes or until the fish is flaky.

10) Smoky Collards and Shrimp

Smoky collards and shrimp make for a hearty dish that is both delicious and nutritious. This recipe combines tender shrimp with flavorful collard greens, offering a burst of taste in every bite.

You start by cooking the collards until they are soft. Then, add shrimp for a quick cook at the end. This brings out a nice smoky flavor that complements the shrimp perfectly.

Serve it over cheesy grits for a fulfilling meal. It’s a fantastic option for a cozy dinner. Enjoy all the flavors while knowing you’re eating something healthy.

Ingredients

• 1 pound raw shrimp (peeled and deveined)
• 1 large onion (chopped)
• 1 (14 ounce) can fire-roasted diced tomatoes (no salt added)
• 2 pounds collard greens (washed and chopped)
• 3/4 cup grits
• 3 3/4 cups water and milk (a mix)

Cooking Instructions

1. Cook the onion in a large pot until soft.
2. Add collard greens and diced tomatoes.
3. Pour in water and bring to a boil.
4. Stir in grits and let cook on low heat.
5. Add shrimp and cook until they turn pink.
6. Serve over cheesy grits.