15 Healthy Seafood Recipes

Healthy Seafood Recipes are a delicious and nutritious way to add lean protein, omega-3 fatty acids, and essential nutrients to your diet. From salmon and shrimp to cod and scallops, seafood provides a heart-healthy alternative to heavier meats, making it ideal for anyone looking to eat cleaner or maintain a balanced lifestyle. Whether you’re a seasoned seafood lover or just starting to explore ocean-fresh flavors, these dishes offer a perfect combination of taste, simplicity, and nourishment that the whole family can enjoy.

Healthy Seafood Recipes

1. Grilled Salmon with Lemon-Dill Sauce

Grilled salmon with lemon-dill sauce is a light, flavorful, and heart-healthy dish that’s perfect for lunch or dinner. The smoky char from the grill enhances the natural richness of the salmon, while the zesty lemon-dill sauce adds a refreshing, herby finish. It’s a simple yet elegant meal that’s packed with protein and omega-3s.

Ingredients:

• 4 salmon fillets (6 oz each)

• 1 tablespoon olive oil

• Salt and black pepper, to taste

• 2 tablespoons fresh lemon juice

• 2 tablespoons chopped fresh dill

• 1/4 cup plain Greek yogurt

• 1 garlic clove, minced

Instructions:

1. Preheat grill to medium-high heat.

2. Brush salmon fillets with olive oil and season with salt and pepper.

3. Grill salmon for 4–5 minutes on each side, or until it flakes easily with a fork.

4. In a small bowl, mix lemon juice, dill, Greek yogurt, and garlic to create the sauce.

5. Serve grilled salmon topped with the lemon-dill sauce.

Nutritional Information (per serving):

• Calories: 320

• Protein: 34g

• Fat: 18g

• Carbohydrates: 2g

• Fiber: 0g

• Sugar: 1g

• Omega-3 fatty acids: ~1.8g

2. Shrimp and Avocado Salad

Shrimp and avocado salad is a light yet satisfying meal that’s rich in protein, healthy fats, and fiber. The juicy shrimp are perfectly complemented by creamy avocado, crisp vegetables, and a zesty lime dressing. It’s a refreshing option for lunch or dinner, especially during warm weather.

Ingredients:

• 1 lb cooked shrimp, peeled and deveined

• 2 ripe avocados, diced

• 1 cup cherry tomatoes, halved

• 1/2 small red onion, thinly sliced

• 1 cucumber, diced

• 2 tablespoons chopped fresh cilantro

• Juice of 2 limes

• 1 tablespoon olive oil

• Salt and pepper to taste

Instructions:

1. In a large bowl, combine shrimp, avocados, cherry tomatoes, red onion, and cucumber.

2. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.

3. Pour dressing over salad and gently toss to coat.

4. Top with chopped cilantro before serving.

Nutritional Information (per serving):

• Calories: 290

• Protein: 25g

• Fat: 18g

• Carbohydrates: 10g

• Fiber: 5g

• Sugar: 2g

• Omega-3 fatty acids: ~0.5g

3. Baked Cod with Garlic and Herbs

Baked cod with garlic and herbs is a simple, flavorful, and healthy seafood recipe perfect for weeknight dinners. This lean white fish is low in calories but high in protein, making it a smart choice for a light yet satisfying meal. The garlic and herb topping adds a fragrant, savory boost without overwhelming the delicate flavor of the cod.

Ingredients:

• 4 cod fillets (5–6 oz each)

• 2 tablespoons olive oil

• 3 garlic cloves, minced

• 1 teaspoon dried oregano

• 1 teaspoon dried thyme

• 1 tablespoon fresh parsley, chopped

• Juice of 1 lemon

• Salt and black pepper, to taste

• Lemon wedges (for serving)

Instructions:

1. Preheat oven to 400°F (200°C).

2. Place cod fillets on a lightly greased baking sheet or in a baking dish.

3. In a small bowl, mix olive oil, garlic, oregano, thyme, parsley, lemon juice, salt, and pepper.

4. Spoon the mixture evenly over the cod fillets.

5. Bake for 12–15 minutes, or until the fish is opaque and flakes easily with a fork.

6. Serve hot with lemon wedges on the side.

Nutritional Information (per serving):

• Calories: 220

• Protein: 28g

• Fat: 11g

• Carbohydrates: 2g

• Fiber: 0g

• Sugar: 0g

• Omega-3 fatty acids: ~0.3g

4. Tuna Poke Bowl

Tuna poke bowls are a vibrant, nutrient-packed meal full of flavor and texture. Featuring raw, sushi-grade tuna marinated in a savory soy-sesame sauce, this Hawaiian-inspired dish is paired with rice, fresh veggies, and creamy avocado. It’s a balanced combination of lean protein, healthy fats, and fiber—all in one bowl.

Ingredients:

• 1/2 lb sushi-grade ahi tuna, diced

• 2 teaspoons sesame oil

• 2 tablespoons low-sodium soy sauce

• 1 teaspoon rice vinegar

• 1 teaspoon sesame seeds

• 1/2 teaspoon grated ginger

• 1 cup cooked brown rice or sushi rice

• 1/2 avocado, sliced

• 1/2 cup cucumber, thinly sliced

• 1/4 cup shredded carrots

• 1/4 cup edamame, cooked

• 1 green onion, sliced

• Optional: sriracha or spicy mayo for topping

Instructions:

1. In a bowl, combine sesame oil, soy sauce, rice vinegar, sesame seeds, and grated ginger.

2. Add diced tuna to the marinade and refrigerate for 10–15 minutes.

3. In serving bowls, layer rice, avocado, cucumber, carrots, and edamame.

4. Top with marinated tuna and sliced green onions.

5. Drizzle with optional sauce if desired, and serve immediately.

Nutritional Information (per serving):

• Calories: 400

• Protein: 30g

• Fat: 18g

• Carbohydrates: 32g

• Fiber: 5g

• Sugar: 3g

• Omega-3 fatty acids: ~1.5g

5. Spicy Shrimp Tacos with Cabbage Slaw

Spicy shrimp tacos with cabbage slaw are a fun, flavorful, and healthy way to enjoy seafood on taco night. These tacos combine chili-seasoned shrimp with a cool, crunchy slaw and a light Greek yogurt-based sauce—all tucked into soft corn tortillas. They’re quick to prepare and perfect for a balanced, satisfying meal.

Ingredients:
For the shrimp:

• 1 lb shrimp, peeled and deveined

• 1 tablespoon olive oil

• 1 teaspoon chili powder

• 1/2 teaspoon smoked paprika

• 1/4 teaspoon cayenne pepper (optional)

• Salt and pepper, to taste

For the cabbage slaw:

• 2 cups shredded cabbage (purple or green)

• 1/4 cup shredded carrots

• 2 tablespoons chopped cilantro

• Juice of 1 lime

• Salt, to taste

For the sauce:

• 1/4 cup plain Greek yogurt

• 1 tablespoon lime juice

• 1 teaspoon honey

• Pinch of salt

To assemble:

• 8 small corn tortillas

• Lime wedges, for serving

Instructions:

1. Toss shrimp with olive oil and spices, then sauté in a skillet over medium heat for 4–5 minutes until pink and cooked through.

2. In a separate bowl, combine cabbage, carrots, cilantro, lime juice, and salt for the slaw.

3. Mix Greek yogurt, lime juice, honey, and a pinch of salt for the sauce.

4. Warm tortillas, then fill each with slaw, shrimp, and a drizzle of sauce.

5. Serve with lime wedges on the side.

Nutritional Information (per 2 tacos):

• Calories: 330

• Protein: 28g

• Fat: 12g

• Carbohydrates: 26g

• Fiber: 4g

• Sugar: 4g

• Omega-3 fatty acids: ~0.5g

6. Miso-Glazed Sea Bass

Miso-glazed sea bass is a restaurant-quality dish that’s surprisingly easy to make at home. The rich, buttery texture of sea bass pairs beautifully with a sweet and savory miso glaze, creating a deeply flavorful meal that’s high in protein and omega-3 fatty acids. Serve it with steamed veggies or jasmine rice for a balanced, elegant dinner.

Ingredients:

• 4 sea bass fillets (5–6 oz each)

• 2 tablespoons white miso paste

• 1 tablespoon mirin (sweet rice wine)

• 1 tablespoon low-sodium soy sauce

• 1 tablespoon honey or maple syrup

• 1 teaspoon sesame oil

• 1 teaspoon grated fresh ginger

• Optional: chopped green onions and sesame seeds for garnish

Instructions:

1. In a small bowl, whisk together miso paste, mirin, soy sauce, honey, sesame oil, and ginger.

2. Place sea bass fillets in a shallow dish and spoon glaze over them. Marinate for 20–30 minutes.

3. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.

4. Place fish on the baking sheet and bake for 12–15 minutes, or until the fish flakes easily and the glaze is caramelized.

5. Garnish with green onions and sesame seeds, if desired.

Nutritional Information (per serving):

• Calories: 310

• Protein: 30g

• Fat: 16g

• Carbohydrates: 9g

• Fiber: 0g

• Sugar: 6g

• Omega-3 fatty acids: ~1.3g

7. Seafood Paella with Brown Rice

Seafood paella with brown rice is a wholesome twist on the classic Spanish dish. By swapping white rice for nutrient-rich brown rice, you boost the fiber content without sacrificing flavor. Loaded with shrimp, mussels, and squid, this hearty one-pan meal delivers a satisfying combination of lean protein, whole grains, and bold Mediterranean spices.

Ingredients:

• 1 cup uncooked brown rice

• 2 tablespoons olive oil

• 1 small onion, chopped

• 3 garlic cloves, minced

• 1 red bell pepper, chopped

• 1 teaspoon smoked paprika

• 1/2 teaspoon turmeric (or saffron, if available)

• 1/2 teaspoon dried thyme

• 1/4 teaspoon crushed red pepper flakes (optional)

• 4 cups low-sodium seafood or vegetable broth

• 1/2 lb shrimp, peeled and deveined

• 1/2 lb mussels, scrubbed and debearded

• 1/2 lb squid rings

• 1/2 cup frozen peas

• 1/4 cup chopped fresh parsley

• Lemon wedges for serving

Instructions:

1. Heat olive oil in a large skillet or paella pan over medium heat. Add onion, garlic, and red bell pepper; sauté until soft.

2. Stir in brown rice, paprika, turmeric, thyme, and red pepper flakes. Cook for 1–2 minutes until fragrant.

3. Add broth and bring to a boil. Reduce heat, cover, and simmer for 35–40 minutes or until rice is tender.

4. Add shrimp, mussels, and squid to the pan. Cover and cook for 5–7 minutes, or until mussels open and shrimp are pink.

5. Stir in peas and cook for another 2 minutes.

6. Garnish with parsley and serve with lemon wedges.

Nutritional Information (per serving):

• Calories: 420

• Protein: 32g

• Fat: 13g

• Carbohydrates: 40g

• Fiber: 5g

• Sugar: 4g

• Omega-3 fatty acids: ~1.2g

8. Garlic-Lime Grilled Scallops

Garlic-lime grilled scallops are a quick and delicious seafood dish perfect for a light yet flavorful meal. The natural sweetness of scallops pairs beautifully with a zesty garlic-lime marinade, creating a perfect balance of savory and citrusy notes. This recipe is great for grilling season and can be served as an appetizer or main course.

Ingredients:

• 1 lb large sea scallops, patted dry

• 2 tablespoons olive oil

• 3 garlic cloves, minced

• Zest and juice of 2 limes

• 1 tablespoon honey

• 1/4 teaspoon smoked paprika

• Salt and black pepper, to taste

• Fresh cilantro, chopped (for garnish)

Instructions:

1. In a bowl, whisk together olive oil, garlic, lime zest, lime juice, honey, smoked paprika, salt, and pepper.

2. Add the scallops to the bowl and toss gently to coat them in the marinade. Marinate for 15–20 minutes in the refrigerator.

3. Preheat the grill to medium-high heat and lightly oil the grill grates.

4. Thread the scallops onto skewers (if using wooden skewers, soak them in water for 30 minutes to prevent burning).

5. Grill the scallops for 2–3 minutes per side, until golden brown and opaque.

6. Garnish with fresh cilantro and serve immediately.

Nutritional Information (per serving):

• Calories: 210

• Protein: 32g

• Fat: 8g

• Carbohydrates: 4g

• Fiber: 1g

• Sugar: 3g

• Omega-3 fatty acids: ~0.4g

9. Zucchini Noodles with Pesto Shrimp

Zucchini noodles with pesto shrimp is a light and low-carb alternative to traditional pasta dishes, yet still full of flavor. The fresh zucchini noodles, also known as “zoodles,” are paired with succulent shrimp and tossed in a vibrant homemade basil pesto sauce. This healthy dish is packed with protein, healthy fats, and a refreshing burst of flavor, making it perfect for a satisfying, nutrient-rich meal.

Ingredients:

• 4 medium zucchinis, spiralized into noodles

• 1 lb shrimp, peeled and deveined

• 2 tablespoons olive oil, divided

• 1/4 teaspoon salt

• 1/4 teaspoon black pepper

For the pesto:

• 2 cups fresh basil leaves

• 1/4 cup pine nuts (or walnuts)

• 1/4 cup grated Parmesan cheese

• 2 garlic cloves

• 1/4 cup olive oil

• 1 tablespoon lemon juice

• Salt and pepper, to taste

Instructions:

1. To make the pesto, combine basil, pine nuts, Parmesan cheese, garlic, olive oil, lemon juice, salt, and pepper in a food processor. Pulse until smooth. Adjust seasoning as needed.

2. Heat 1 tablespoon olive oil in a skillet over medium heat. Season shrimp with salt and pepper, then sauté for 2–3 minutes per side, or until opaque and cooked through. Remove from the skillet and set aside.

3. In the same skillet, add the remaining tablespoon of olive oil and sauté zucchini noodles for 2–3 minutes until just tender.

4. Add the pesto to the zucchini noodles and toss to coat.

5. Return the shrimp to the skillet and toss everything together.

6. Serve immediately, garnished with extra Parmesan and fresh basil if desired.

Nutritional Information (per serving):

• Calories: 280

• Protein: 27g

• Fat: 18g

• Carbohydrates: 9g

• Fiber: 3g

• Sugar: 5g

• Omega-3 fatty acids: ~0.6g

10. Mediterranean Baked Trout

Mediterranean baked trout is a flavorful and healthy way to enjoy this delicate fish. The combination of fresh herbs, olive oil, and lemon creates a delicious, aromatic crust that enhances the natural flavor of the trout. This dish is packed with lean protein, healthy fats, and Mediterranean-inspired flavors, making it a perfect addition to any healthy seafood recipe collection.

Ingredients:

• 4 trout fillets (6 oz each)

• 2 tablespoons olive oil

• 2 tablespoons fresh lemon juice

• 2 teaspoons dried oregano

• 1 teaspoon garlic powder

• 1 teaspoon paprika

• Salt and black pepper, to taste

• 1/2 cup cherry tomatoes, halved

• 1/4 cup kalamata olives, pitted and sliced

• 1/4 cup red onion, thinly sliced

• Fresh parsley, chopped (for garnish)

• Lemon wedges for serving

Instructions:

1. Preheat the oven to 375°F (190°C).

2. Place the trout fillets on a baking sheet lined with parchment paper. Drizzle with olive oil and lemon juice.

3. Sprinkle with oregano, garlic powder, paprika, salt, and pepper.

4. Scatter cherry tomatoes, olives, and red onion around the fillets.

5. Bake for 15–20 minutes, or until the fish flakes easily with a fork and is cooked through.

6. Garnish with fresh parsley and serve with lemon wedges.

Nutritional Information (per serving):

• Calories: 320

• Protein: 32g

• Fat: 20g

• Carbohydrates: 7g

• Fiber: 2g

• Sugar: 3g

• Omega-3 fatty acids: ~1.5g

FAQ

1. What are the health benefits of eating seafood?

Seafood is rich in high-quality protein, omega-3 fatty acids, and essential vitamins and minerals such as vitamin D and selenium. Regular consumption of seafood can help reduce inflammation, promote heart health, improve brain function, and support healthy skin.

2. Can I substitute the fish in these recipes with other types of seafood?

Yes, many of these recipes can be customized. You can swap one type of fish or shellfish for another based on availability or personal preference. For example, you can use salmon in place of trout or shrimp instead of scallops. Just ensure the cooking times are adjusted accordingly.

3. Are these seafood recipes suitable for people with food allergies?

These recipes can be adjusted for most food allergies. However, some ingredients, such as shellfish (shrimp, mussels, etc.) or fish (like cod and tuna), may trigger allergies in certain individuals. Always check ingredient labels and consider substitutions if necessary. For example, use a non-seafood protein like chicken or tofu in place of shellfish for those with shellfish allergies.

4. How can I make these recipes more sustainable?

To make these seafood recipes more sustainable, look for seafood options that are certified by sustainability organizations such as the Marine Stewardship Council (MSC). Choose wild-caught fish over farmed fish where possible, and opt for local and seasonal varieties to reduce environmental impact.