Introduction
Seafood is a great source of lean protein and essential vitamins and minerals. It’s also a delicious way to add variety to your diet. If you’re looking for some new and exciting seafood recipes, look no further! This article features 43 healthy and easy to make seafood recipes from Eat This Not That. From classic dishes like shrimp scampi to creative recipes like salmon tacos, you’re sure to find something to please everyone in your family. So get ready to explore the world of seafood with these delicious and nutritious recipes!
43 Healthy and Easy to Make Seafood Recipes
Seafood is a great source of lean protein and essential vitamins and minerals. It’s also a delicious way to add variety to your diet. Whether you’re looking for a light lunch or a hearty dinner, these 43 healthy and easy to make seafood recipes are sure to please.
1. Grilled Salmon with Avocado Salsa
This light and flavorful dish is perfect for a summer evening. The salmon is grilled to perfection and topped with a creamy avocado salsa. Serve with a side of roasted vegetables for a complete meal.
2. Baked Tilapia with Lemon and Herbs
This simple dish is packed with flavor. The tilapia is baked with a lemon and herb sauce for a light and delicious meal. Serve with a side of steamed vegetables for a complete meal.
3. Shrimp and Vegetable Stir Fry
This quick and easy stir fry is a great way to get your veggies in. The shrimp adds a nice touch of protein and the vegetables are cooked to perfection. Serve over a bed of brown rice for a complete meal.
4. Grilled Mahi Mahi with Mango Salsa
This tropical dish is sure to please. The mahi mahi is grilled to perfection and topped with a sweet and spicy mango salsa. Serve with a side of grilled vegetables for a complete meal.
5. Baked Salmon with Creamy Dill Sauce
This creamy and flavorful dish is perfect for a weeknight dinner. The salmon is baked to perfection and topped with a creamy dill sauce. Serve with a side of roasted potatoes for a complete meal.
6. Grilled Shrimp Skewers with Garlic Butter
These flavorful shrimp skewers are sure to be a hit. The shrimp is grilled to perfection and topped with a garlic butter sauce. Serve with a side of grilled vegetables for a complete meal.
7. Baked Cod with Tomatoes and Capers
This light and flavorful dish is perfect for a weeknight dinner. The cod is baked to perfection and topped with a tomato and caper sauce. Serve with a side of roasted potatoes for a complete meal.
8. Grilled Scallops with Lemon Butter Sauce
These flavorful scallops are sure to be a hit. The scallops are grilled to perfection and topped with a lemon butter sauce. Serve with a side of steamed vegetables for a complete meal.
9. Baked Halibut with Spinach and Feta
This flavorful dish is perfect for a weeknight dinner. The halibut is baked to perfection and topped with a spinach and feta mixture. Serve with a side of roasted potatoes for a complete meal.
10. Grilled Shrimp Tacos with Avocado Salsa
These flavorful tacos are sure to be a hit. The shrimp is grilled to perfection and topped with a creamy avocado salsa. Serve with a side of black beans for a complete meal.
When it comes time to put together a healthy meal for dinner every night, eating chicken and veggies can get old rather quick. Just because you’re trying to make smarter choices doesn’t mean you need to skip on flavor and eat bland dishes!
A great way to have food that is both nutritious and delicious is by eating fish. There are so many different types of seafood, too—salmon, cod, shrimp, tuna, scallops, clams, crab, mussels, and swordfish to name a few—that you really can’t complain that there aren’t any options to choose from. Plus, eating seafood serves as a great source of protein and vitamin D that comes with tons of health benefits, such as lowering the risk of heart disease and stroke. Luckily, we happen to have plenty of seafood recipes for you to whip up at home. Cooking fish is easier than you think, once you know what to do!
In fact, we have 43 fish-based recipes that are easy to make, good for you, and packed with flavor. Time to get cooking! And if you’re worried that cooking fish will end up making your whole house smell, we have some tips on how to avoid that from happening, too. Plus, don’t miss our 22 Meals to Melt Belly Fat in 2022.
Per 1 serving: 380 calories, 14 g fat (1.5 g saturated fat), 810 mg sodium
The concept of fish and chips is a classic: crunchy batter paired with tender fish alongside a pile of crispy potatoes—there’s a reason it’s an English staple! In this recipe, we leave out the part of this dish that loads on all those extra calories—the deep frying—as this breaded cod is baked and served with homemade potato chips.
Get our recipe for Fish and Chips.
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Per 1 serving: 320 calories, 11 g fat (4.5 g saturated fat), 390 mg sodium
This oven-baked fish is still butter-laced like you would hope a fish dish would be, but it’s the breadcrumb topping that is the true star, bringing a satisfying crunch without having to succumb to deep-frying, cutting calories by more than half.
Get our recipe for Oven-Baked Fish with Herbed Breadcrumbs.
Per 1 serving: 460 calories, 14 g fat (2.5 g saturated fat), 620 mg sodium
We put a twist on the classic fish sandwich that is much different than any version you would find at a fast food joint! This recipe replaces a fried, processed patty you would typically find on this type of sandwich with a fresh tilapia fillet, and it’s topped with tartar sauce, creamy avocado, and crunchy cabbage. It’s the perfect fish sammy you can easily make at home—no mystery patty here.
Get our recipe for Blackened Fish Sandwich with Avocado and Cabbage.
Per 1 serving: 301 calories, 12 g fat (2 g saturated fat), 271 mg sodium
Ahi tuna is super simple to cook and only takes a few minutes, too. For this dish, you just have to set a pan to high heat, add some oil, and a dash of salt and pepper to the fish and that’s it. You can add any green vegetable you like, such as spinach, broccoli, asparagus, or kale. Just make sure you don’t skip out on the ginger-scallion sauce!
Get our recipe for Seared Ahi Tuna in a Ginger-Scallion Sauce.
Per 1 serving: 330 calories, 13 g fat (2 g saturated fat), 460 mg sodium
Now, this is the best way to spice things up on Taco Tuesday. Pairing ahi tuna and creamy avocado not only brings filling healthy fat to the table, but the flavors are tough to beat, especially combined with the spicy slaw and pickled onions. This might just be your new go-to fish taco recipe.
Get our recipe for Spicy Tuna and Avocado Fish Taco.
Per 1 serving: 330 calories, 11 g fat (2 g saturated fat), 460 mg sodium
Tuna is a great choice for the burger treatment, and with the help of a food processor or even just fine chopping skills, you can make some ground tuna that is ready to be formed into patties. And with the spicy wasabi mayo, you’ll get a burger that really brings the heat.
Get our recipe for Asian-Inspired Tuna Burger with Wasabi Mayo.
Per 1 serving: 340 calories, 13 g fat (2 g saturated fat), 980 mg sodium
This recipe is easy and quick to make and yes, it’s still good for you. We swap out all that extra mayo that tends to be the main component of a tuna melt and instead we keep things light while adding in pesto, lemon juice, olives, and onions for more flavor.
Get our recipe for Quick and Easy Italian Tuna Melt.
Per 1 serving: 350 calories, 11 g fat (3 g saturated fat), 370 mg sodium
You can’t get healthier than this French-inspired tuna salad. There’s the omega-3-packed tuna, green beans, and cherry tomatoes all coming together for a solid balance of protein, fiber, and healthy fat.
Get our recipe for French-Inspired Tuna Nicoise.
Per 1 serving: 340 calories, 15 g fat (8 g saturated fat), 750 mg sodium
Say goodbye to a soggy quesadilla! The key to making this recipe really soar is making sure you nail the crisping of the tortilla. And while there is still plenty of cheese here, the spicy shrimp and caramelized vegetables really steal the show for a filling dish.
Get our recipe for Crispy Chipotle Shrimp Quesadilla.
Per 1 serving: 340 calories, 10 g fat (4 g saturated fat), 610 mg sodium
This classic Southern-style dish features sautéed shrimp with scallions, cayenne, and hunks of kielbasa over a bed of quick-cooking grits for a decadent yet hearty meal that is under 400 calories.
Get our recipe for Southern-Style Shrimp and Grits.
Per 1 serving: 490 calories, 9 g fat (2 g saturated fat), 680 mg sodium
That’s right, we’re here to help you make your own takeout right at home! This lo mein is packed with lots of veggies and shrimp for a punch of protein and nutrients. Plus, it’s short on the oil too, while still bringing all the rich flavors that make Asian cuisine so beloved.
Get our recipe for Takeout-Level Shrimp Lo-Mein.
Per 1 serving: 200 calories, 6 g fat (4 g saturated fat), 690 mg sodium
In our coconut shrimp recipe, you won’t find a frying pan in sight. The breaded crustaceans are baked in the oven for a low-calorie dish that works great as an appetizer at your next dinner party.
Get our recipe for Crispy Coconut Shrimp.
Per 1 serving: 470 calories, 8 g fat (1 g saturated fat), 1,075 mg sodium
Mixing pasta and seafood can get a bit, well, caloric, especially if you happen to order a meal like this at a restaurant because your fish usually ends up coming in a creamy sauce. But in your own kitchen, you’re fully in control, and with this spicy Shrimp Fra Diavolo, you just need crushed tomatoes, white wine, and a pinch of red pepper flakes to add major flavor while keeping the calories low.
Get our recipe for Shrimp Fra Diavolo.
Per 1 serving: 180 calories, 5 g fat (1 g saturated fat), 620 mg sodium
There really is no better way to start a meal than with a shrimp cocktail. Unfortunately, this dish often ends up being a sodium bomb, thanks to the cocktail sauce restaurants tend to serve up. In our version, we make a lower-sodium fiery cocktail sauce to pair with oven-roasted shrimp that’s tossed in Old Bay seasoning.
Get our recipe for Oven-Roasted Shrimp Cocktail.
Per 1 serving: 633 calories, 3.5 g fat (0 g saturated fat), 390 mg sodium
The combination of shrimp with tangy sweet mango and a few crunchy strips of red pepper makes for a clean summer roll you’re most likely going to end up making again and again. And hey, go right ahead!
Get our recipe for a Shrimp and Mango Summer Roll.
Per 1 serving: 250 calories, 15 g fat (2 g saturated fat), 310 mg sodium
Shrimp is a staple on Spanish tapas menus everywhere, and shrimp that’s slow-cooked in olive oil that’s been infused with garlic, smoked paprika, and some chile heat makes for one mouth-watering meal. You can serve it as an appetizer or along with a scoop of couscous and some roasted asparagus for a filling dinner.
Get our recipe for Spanish Garlic Shrimp.
Per 1 serving: 365 calories, 14 g fat (4 g saturated fat), 1,120 mg sodium
Spinach is a superfood that makes for a great base for a salad, and along with the shrimp, warm bacon and mushroom adorn the greens for a truly superior lunch. How’s that for a next-level salad?
Get our recipe for Shrimp and Spinach Salad with Warm Bacon.
Per 1 serving: 240 calories, 3.5 g fat (0.5 g saturated fat), 800 mg sodium
You never want to have a crab cake that’s heavy on everything but the crab, right? Here, we make sure what’s going into these patties enhances the crab’s flavor, and paired with a mango-avocado salsa, you really can’t get better than that.
Get our recipe for Baked Crab Cakes with Mango-Avocado Salsa.
Per 1 serving: 220 calories, 8 g fat (1.5 g saturated fat), 590 mg sodium
Calamari is often breaded and deep-fried, but here, we’re letting the squid have its time to shine in its more natural state. This salad is packed with peanuts, tomatoes, and a bit of spice, so no, you’re not going to miss the fried coating at all!
Get our recipe for Spicy Grilled Calamari Salad.
Per 1 serving: 200 calories, 11 g fat (1.5 g saturated fat), 480 mg sodium
Scallops don’t always get the love they deserve, so allow us to shine a light on the underrated, protein-packed seafood by proving just how tasty it can be, especially with this chimichurri sauce. They cook in just a few minutes, too, so you’ll be on your way to a rather decadent meal in no time with this recipe.
Get our recipe for Scallops with Chimichurri.
Per 1 serving: 280 calories, 7 g fat (2.5 g saturated fat), 360 mg sodium
Searing scallops really brings out their natural, subtle, meaty taste, and paired with bits of spinach, bacon, and white beans, you’re in for a healthy meal that really looks impressive when it’s plated.
Get our recipe for Seared Scallops with White Beans and Spinach.
Per 1 serving: 110 calories, 5 g fat (1.5 g saturated fat), 650 mg sodium
This quick recipe only requires three ingredients: scallops, bacon, and a teriyaki marinade. With 15 minutes of prep time, these little bites make for an appetizer that will surely wow your friends, thanks to this intense flavor combination.
Get our recipe for Teriyaki Scallops Wrapped in Bacon.
Per 1 serving: 300 calories, 15 g fat (1.5 g saturated fat), 920 mg sodium
Miso is a great way to enhance flavors in any dish, and once you try out this glaze on some scallops, there’s a good chance you’re going to want to put the stuff on everything. But let’s start here first!
Get our recipe for Miso-Glazed Scallops.
Per 1 serving: 470 calories, 6 g fat (1 g saturated fat), 590 mg sodium
This dish is not short on clams in the slightest. In fact, it’s filled with more clams than linguine, and that makes this pasta healthier and tastier.
Get our recipe for a Classic Linguine with Clams.
RELATED: The easy way to make healthier comfort foods.
Per 1 serving: 270 calories, 6 g fat (2 g saturated fat), 650 mg sodium
When clam chowder comes to mind, you might envision a soup that is overly thick and creamy when in reality it should be a thin broth that lets the clams be the star of the dish. In this recipe, we use milk instead of cream as the base of the broth for a light, clean, low-calorie alternative. And yes, there is still plenty of bacon in each scoop of soup, too.
Get our recipe for a Light Clam Chowder.
Per 1 serving: 365 calories, 14 g fat (4 g saturated fat), 1,120 mg sodium
We drew inspiration from both the Mexican and Italian versions of salsa verde when it came time to find the perfect sauce to complement this mahi-mahi. Parsley, anchovies, capers, and lemon juice come together to top this fish, which really highlight the taste of the char from the grill, too.
Get our recipe for Grilled Mahi Mahi with Salsa Verde.
Per 1 serving: 310 calories, 15 g fat (2 g saturated fat), 480 mg sodium
If you’re looking to add some bold flavor to your mahi-mahi, then this is the recipe for you. With just a few ingredients and big flavor, our easy, spicy African pepper sauce perfectly complements the fish, while bringing a big dose of vitamin C.
Get our recipe for Spicy Grilled Mahi Mahi with Red Pepper Sauce.
Per 1 serving: 370 calories, 21 g fat (6 g saturated fat), 530 mg sodium
Honey mustard and salmon is the pairing you never knew you needed in your life, but once you try this dish, you’ll understand why this glaze is simply next level. It only takes 3 minutes to make the sauce, too!
Get our recipe for Honey Mustard Glazed Salmon with Roasted Asparagus.
Per 1 serving: 330 calories, 14 g fat (2 g saturated fat), 560 mg sodium
This is the type of fish dish you make for those people in your life who claim they don’t like fish. The salmon pairs perfectly with the spicy and sweet flavor of the chili-glaze. Add a side of roasted broccoli and some couscous, and you’ll have everyone asking for a second helping.
Get our recipe for Sweet Chili-Glazed Salmon.
Per 1 serving: 320 calories, 17 g fat (6 g saturated fat), 540 mg sodium
This healthy scrambled eggs recipe has everything you want for a filling breakfast—butter, cheese, and protein—but we also mix in plenty of healthy fats and fresh vegetables to keep you feeling full all morning long.
Get our recipe for Scrambled Eggs with Salmon, Asparagus, and Goat Cheese.
Per 1 serving: 440 calories, 12 g fat (2 g saturated fat), 680 mg sodium
The humble lentil is full of nutrients, and it’s so easy to make. Paired alongside an oven-roasted salmon, the flavors merge together for a delicious filling meal.
Get our recipe for Roast Salmon with Lentils.
Per 1 serving: 365 calories, 14 g fat (4 g saturated fat), 1,120 mg sodium
This grilled salmon recipe uses soy butter and ginger, which together add a tangy taste to the fish. And all for under 400 calories? Yes, please.
Get our recipe for Grilled Salmon with Ginger Soy Butter.
Per 1 serving: 280 calories, 10 g fat (3 g saturated fat), 460 mg sodium
Say goodbye to the typical bagel you usually see smoked salmon paired with—which saves you many calories. We add a boost of fiber to this sammy, too, courtesy of the whole wheat toast we swap in.
Get our recipe for a Smoked Salmon Sandwich.
Per 1 serving: 310 calories, 13 g fat (2 g saturated fat), 780 mg sodium
We turned to the Moroccan pantry for inspiration to bring a sweet and savory combo to salmon. The quinoa pilaf is a complex and textured grain that makes this recipe filling, so you will be completely satisfied.
Get our recipe for Moroccan-Inspired Quinoa Pilaf with Salmon.
Per 1 serving: 340 calories, 16 g fat (3.5 g saturated fat), 500 mg sodium
Sometimes, you just need some comfort food, and nothing tops Southern comfort food. This catfish recipe draws inspiration from the South with a simple tomato gravy that reminds you of something your grandmother would whip up.
Get our recipe for Southern-Style Cornmeal Tomato Gravy Catfish.
Per 1 serving: 430 calories, 20 g fat (4 g saturated fat), 460 mg sodium
This catfish recipe is pan-fried and brings on a satisfying crunch, while the corn salsa provides even more flavor and texture to the dish.
Get our recipe for Crisp Cornmeal Catfish with Corn Salsa.
Per 1 serving: 250 calories, 4.5 g fat (1 g saturated fat), 540 mg sodium
Cooking anything in packets is such a game changer. This sea bass gets perfectly steamed and all the flavors stay trapped inside. Plus, you don’t have to worry about cleaning up any pans! Just pop the fish, some mushrooms, asparagus, and sauce in a packet, and let the oven do its job.
Get our recipe for a No-Mess Sea Bass Packet.
Per 1 serving: 260 calories, 7 g fat (2 g saturated fat), 510 mg sodium
Shellfish is packed with protein, omega-3s, and B vitamins, so it’s already a solid dinner choice. Start out by making a base of onions, garlic, tomatoes, and white wine, and then add the mussels and enough liquid to create steam. The mussels do not take very long to cook either, so in minutes you’ll be ready to start eating.
Get our recipe for Mussels with Garlic and White Wine.
Per 1 serving: 290 calories, 14 g fat (8 g saturated fat), 460 mg sodium
This French bistro classic is very easy to replicate at home, and because Sole Meunière is not the most common dish you’ll find at restaurants, you’re going to want to make this fancy, flavorful, and most importantly good-for-you meal any chance you get.
Get our recipe for a French Bistro-Inspired Sole Meunière.
Per 1 serving: 250 calories, 13 g fat (3 g saturated fat), 390 mg sodium
We take some cues from Sicily here by combining two of the island’s staple foods: grilled swordfish and caponata. Together, you get a take on seafood that is light and refreshing and simply tastes like you’re on a vacation with each bite.
Get our recipe for Grilled Swordfish with Caponata.
Per 1 serving: 365 calories, 14 g fat (4 g saturated fat), 1,120 mg sodium
Premade pesto is the secret to this dish, as it makes for a yummy instant marinade. Here, we slather meaty swordfish steaks in pesto before grilling them and then top the fish with quick-sautéed tomatoes.
Get our recipe for Pesto-Topped Grilled Swordfish Steak.
Per 1 serving: 300 calories, 14 g fat (6 g saturated fat), 510 mg sodium
Blackening any food is really an incredibly healthy way of cooking, and in this recipe, flavors get even more enhanced, thanks to the garlic-lime butter. Fish and butter will never go out of style, and luckily we found ways to make the combination healthier.
Get our recipe for Blackened Tilapia With Garlic-Lime Butter.
Per 1 serving: 280 calories, 6 g fat (1 g saturated fat), 760 mg sodium
In case you’re unfamiliar, a cioppino is a fish and shellfish soup. This is a fast and delicious recipe that combines tomatoes, garlic, wine, herbs, and lots of fresh seafood. Serve this for dinner, and you’ll reach true master chef level…or at least it’ll seem that way to your dinner guests!
Get our recipe for a Classic Cioppino.