50+ Seafood Recipes Under 300 Calories
Seafood Recipes Under 300 Calories
Indian Spice-Rubbed Shrimp
Pepper was the primary heat source in Indian dishes until the Portuguese introduced chiles in the 1500s. Both are used for this fiery shrimp dish from Goa, a former Portuguese colony, in southern India.
Traditionally, (a Goan cashew fruit or coconut palm liquor) would go into this type of dish. This recipe, inspired by author and Indian food expert Julie Sahni, calls for gin—an aromatic nod to the dish’s origins that also helps carry the spice notes.
Broiled Tilapia With Yogurt and Herbs
Parcook the tilapia before slathering on the sauce to brown it slightly. Look for fillets with even thickness, but if you can't find them, fold the thin end of the fillet under itself to encourage even cooking. Serve this with a New Zealand Sauvignon Blanc or American Pinot Gris—both pick up on the floral and herbal notes and accentuate the topping's acidity.
Slow-Roasted Halibut With Herb Salad
Slow-roasting at a low temperature is a nearly fool-proof way to cook fish without overcooking it. The rich, buttery flavor and firm, flaky texture of halibut shine in this recipe. Chervil is a delicious herb that would be lovely in the salad, but if it’s not readily available, parsley is a fine substitute.
Take this recipe to the next level by putting fresh herbs and lemon slices under the fillets while you cook them in the oven to perfume the fish.
A Perfect Pot of Mussels
Mussels may be the perfect at-home seafood. They are easy to make, delicious, super fast, and endlessly adaptable. You can use any herbs, spices, and liquids you have to impart delicious flavor. Try the recipe below, mix and match your favorite ingredients, or use what you have left in the fridge—it's hard to go wrong!
Catfish is a perfect partner for the bold flavors of this spice blend, but any thin, white-flesh fillet such as trout, snapper, or perch are worthy substitutions in a pinch. Don’t skip the lemon; it adds brightness and acidity to balance the fiery fish and buttery sauce.
Sesame Shrimp With Smashed Cucumber Salad
A bright and tangy Asian cucumber salad makes a crisp compliment to quick sauteed shrimp. Gently smashing fresh cucumber slices helps them absorb more vinaigrette, almost as if they've been marinating overnight. It’s a popular technique in many parts of Asia because cucumbers take on sweet, sour, and spicy flavors so well.
Grilled Romaine Salad With Crab
Welcome to grilled salad season. A quick char adds smoky depth and a glossy finish to crisp romaine hearts, making them the perfect base for fresh fis. You'll get smokier results on an outdoor grill, but a stovetop grill pan will give a subtler effect. Our guacamole dressing is a simple riff on green goddess, mastering the less-is-more summer motif. If you can't find crab, use frozen, thawed shrimp instead.
Brined Shrimp With Charred Corn Salad
Seared shrimp with a quick spice rub pairs with pan-charred summer vegetables in this simple dish that pops with fresh flavor. A little white wine vinegar balances the sweetness of the caramelized veggies and also complements the shrimp.
We couldn't resist stuffing cup-shaped avocado halves, here gently seared until lightly caramelized. Sweet crabmeat dressed with zingy lemon and tarragon is a nice complement to the buttery avocado; chopped cooked shrimp or shredded chicken breast would also work. You could also fill the halves with a fresh summer squash salad or black bean salsa.
Shishito and Shrimp Skewers With Chimichurri
Ridged shishito peppers are usually pleasantly bitter with mild to medium heat, but watch out: Every so often, you'll get one that packs a fiery punch.
Curry-Poached Cod With Snap Pea Slaw
While a lot of curry paste makes a fantastic marinade, just a little can make a light, fragrant poaching liquid for delicate cod fillets. A crunchy, colorful slaw makes this a refreshing summer main.
Charred Shrimp and Okra Bowl
We love a great gumbo, but the dish can feel a little too hearty for warm summer days. This dish keeps the classic elements of gumbo but with a fresh identity. Traditional? No. Completely delicious? Yes!
Zucchini and Shrimp Cakes With Snap Pea Relish
Just a little shrimp goes a long way in these spring-inspired cakes. If using frozen shrimp, make sure to thaw completely before peeling and chopping, otherwise the shrimp may fall apart. The cakes cook quickly, just 3 minutes on each side.
Crispy Potato Cakes With Smoked Salmon
Go ahead and get the frozen shredded potatoes—they're a fast cook's friend: They need no draining or thawing. Serve for brunch with a side of fruit.
Cod With Herbed Pea Relish
Here's a quick and easy dish: Top simply seasoned cod fillets with a fresh spring relish of peas, shallots, capers, lime juice, oregano, and red pepper. The result? A healthy dinner you've made in just minutes.
Cod With Fennel and Fingerling Potatoes
Fingerling potatoes add some satisfying heft to a light dish of fish and veggies in a clean broth.
This weeknight recipes comes together quickly, but you can shave off a few additional minutes by premi the seasonings and storing in an airtight container. Brushing the fillets with maple syrup adds a touch of sweetness.
Seared Cod With Bacon, Braised Fennel, and Kale
It’s easy to get your vegetable fix in winter with this simple fennel and kale skillet supper. First, sear the cod fillets in the bacon drippings to get a good crust, then add back to the pan and cover so they can steam and impart their juices on the vegetable mixture. You can use any flaky fish in place of cod, such as grouper or snapper. We love the colorful pop of multicolored mini peppers, but a red or yellow bell pepper would also work. If you think you’re not a fan of fennel, try it here—the slices will mellow considerably once sautéed and steamed.
Egg and Nova Whole-Grain Waffle
Swaps your syrup for smoked salmon and a poached egg seasoned with fresh dill and chives, and you'll save yourself 20g of added sugar. Look for frozen whole-grain waffles with less sugar and more protein to really start your day right.
Seared Grouper With Black-Eyed Pea Relish
A big batch of Smoky Black-Eyed Peas is perfect for a New Year’s celebration, and the leftovers are even better the next day. Turn some of the peas into a bright, colorful topper for simply sautéed fish. Make ahead for even better flavor the next day. You could also serve the relish with baked tortilla chips for a snack, or top a salad for an extra bit of fiber and protein in your lunch.
Shrimp With Grilled Citrus and Leek Relish
Drew Curren, chef-partner of Elm Restaurant Group in Austin, cooks both the shrimp and the relish on a grill at his Texas restaurant. If the weather is mild enough for you to grill, live-fire cooking makes this dish even more delicious, adding a hint of smoky flavor. Roll the citrus between your palm and the cutting board before slicing and juicing—it crushes the pulp a little and makes it easier to extract juice. The 16-20 count for shrimp refers to how many shrimp make a pound, which is helpful since the designations “medium,” “large,” and “extra-large” can vary from market to market. A quality, fruity, and grassy olive oil is best here to bring a touch of velvety richness to the dressing.
Easy Sesame-Hoisin Salmon
This just might become one of your go-to weeknight mains. It’s incredibly easy to make, near foolproof, and a guaranteed family pleaser. It works especially well with sustainable farmed salmon, which is oilier than wild salmon. The sweet-nutty-salty sauce is a perfect match for the rich fish and tames any sort of fishy flavors the salmon might have. Be sure to top the fillets with any remaining sauce in the baking dish—you don’t want any of that goodness to go to waste. Serve with steamed green beans and brown rice or quinoa for an easy, well-rounded meal.
Pan-Seared Shrimp With Rosemary Spaghetti Squash
Sauteed shrimp and herby spaghetti squash combine for an easy, low-carb dinner that's packed with flavor. For a faster option, you can use an equal amount of raw zucchini noodles or ribbons in place of the spaghetti squash. For a heartier dinner, serve with 1 cup steamed green beans.
Fresh Corn and Potato Soup With Sautéed Shrimp
Sweet fresh corn and butter-sautéed shrimp pair up deliciously in this seasonal soup. After tasting the delicious results of "milking" a fresh corn cob, you'll never shuck and chuck again. We fully tap the flavor of in-season corn with this kernel-to-cob cooking method, infusing our summer soup with a wealth of rich, sweet flavor.
Grilled Shrimp Caesar Salad
The single anchovy fillet lends umami depth to the dressing without giving it any sort of strong fishy flavor.
Salmon Soup With Tomato, Dill, and Garlic
Author Andrea Nguyen and husband Rory O'Brien use fish sauce nearly every day, in traditional Vietnamese and Thai dishes, and as a stealth ingredient in BBQ sauce. "When a Western dish such as chili or boeuf bourguignon needs extra gravitas," Nguyen says, nuoc mam is part of the remedy. Carp is the fish typically used in this traditional Vietnamese soups (known as rieu), but since it is not commonly available at regular markets, Nguyen switched to salmon.
Apple-Sunchoke Salad With Smoked Trout and Cider Vinaigrette
Sunchokes, the knobby, thin-skinned tubers also misleadingly referred to as Jerusalem artichokes (they're not artichokes and have nothing to do with Jerusalem), offer beguilingly nutty, sweet flavor. North Carolina chef Scott Crawford (of Standard Foods in Raleigh, NC) makes these root veggies shine in this elegant salad featuring 2 apple varieties—one sweet and one tart—and salty smoked trout.
Herbed Shrimp With Tomato-Spinach Salad
Fresh herbs turn a simple Mediterranean salad into a summertime stunner.
Smoky Tilapia Tacos
Tilapia, an inexpensive white fish is delicious when cooked lightly, and nutritious, as well as readily available at most stores. Broiling makes this a no-fuss fish dish. The tilapia cooks fast, so make sure all the other components for the taco are ready, then put it under the heat, and serve it hot.
White Sea Bass With Orange-Fennel Relish
Make this delicious dish with the sustainable choice: U.S. white sea bass—not to be confused with Chilean sea bass.
Cedar Plank-Grilled Salmon With Mango Kiwi Salsa
The smoky grilled salmon stands up nicely to the spicy sweetness of the tropical salsa. Prepare the mango salsa before the salmon so the flavors have time to meld.
Stuffed Whole Roasted Yellowtail Snapper
Many home cooks avoid the whole-fish routine, thinking it tricky. It’s not. Just as cooking meat on the bone makes for richer flavor and extra succulence, so does cooking fish this way. Scoring the fish helps it keep its shape during cooking. Select whole fish with clear eyes, shiny scales, pink gills, and moist skin. Use this versatile preparation with almost any small, whole fish and your favorite fresh herbs. Garnish with chopped fennel fronds.
Corn and Crab Cakes
Serve with a side salad for a complete meal: Toss 3 cups arugula and 1 cup parsley leaves with fresh lemon juice.
Rainbow Trout With Smoked Tomato Salsa
Incorporate more fish into your healthy diet with this easy-to-make trout recipe. Enjoy an extra kick of flavor from the smoked salsa that serves as an elegant garnish for this fish-based main dish.
Shrimp Tacos With Green Apple Salsa
Tart Granny Smith slices take the bite out of the sweet heat from the shrimp. This is easy for a weeknight meal but also unique for weekend entertaining.
Curried Coconut Mussels
Try this Curried Coconut Mussels recipe if you love shellfish and crave big, bold flavors. Most mussels are now farm-raised, so they're easier to clean. You should still take time to rinse them under cold running water, and be sure to remove any beards.
Seared Scallops With Haricots Verts
Lemony haricots verts provide a crunchy counterpoint to the seared scallops.
Spicy Hungarian Tilapia Stew
Talk about packing some heat: This stew is fiery-fantastic, and we absolutely love it. You can alter the spiciness by using a milder pepper (such as banana pepper or Anaheim chile) or adjusting the amounts and types of paprika.
Sweet and Spicy Shrimp With Rice Noodles
This dish has the starch built in, and because the recipe includes lots of fresh veggies, it qualifies as a one-dish meal.
Spicy Crab-Papaya Salad
Jalapeño gives this tropical salad a real kick, while the papaya and the crab offer an interesting, savory-sweet combo. The mild dressing lets the ingredients take front stage—and the whole thing keeps well in a fridge, and can be taken to work the next day.
Shrimp and White Bean Cakes With Roasted Garlic Sauce
A little bit of cooked bulgur helps to bind the ingredients and make the cakes heartier–plus, it adds some whole grain.
Open-Faced Smoked Salmon Sandwich
This sandwich is basically a riff on Hawaii's beloved lomi-lomi salmon, a salad of salted fish and tomatoes.
Shrimp and Corn Cakes With Heirloom Tomato Salsa
Delicious patties made of fresh corn, shrimp, and bell pepper are pan-fried to perfection in this recipe. Serrano chile in the heirloom tomato salsa adds a bit of heat, and cilantro some earthy freshness.
Fish Tacos With Tomatillo Sauce
Tomatillos, jalapeños, red cabbage, and cilantro combine with flaky, flavorful tilapia in a rainbow of colors for an electric entrée that's less than 300 calories per serving.
Seared Scallops With Wilted Watercress and Bacon
Scallops and bacon create a classic flavor combination. Watercress offers a refreshing change from spinach and other greens.
Herbed Shrimp and White Bean Salad
Enjoy the tasty combination of peppery arugula and herbed shrimp in this delectable, protein-filled salad.
Tuna Salad Melt
We give the classic sandwich a healthy makeover. The chickpeas add fiber, the red onion adds a touch of crunch and flavor, and the walnuts give it an extra-special touch of nutty flavor.
Blackened Shrimp Tacos
Blackened Shrimp Tacos take a Cajun spin in preparation and flavor. These tacos are easy to put together and make a nice addition to your dinner rotation.
Barbecue Salmon and Snap Pea Slaw
Crisp sugar snap peas, radishes, and shallots combine for a beautiful side salad and an interesting twist on slaw.
Southwestern-Style Shrimp Taco Salad
Cilantro, chipotle hot sauce, corn, black beans, and green onion lend fantastic south-of-the-border flavor to this shrimp-topped taco salad.
Smoked Salmon and Egg Sandwich
This decadent sandwich would be perfect for brunch. You can also use soft-boiled eggs in place of the poached eggs.
Chimichurri Halibut Tacos
Green-hued chimichurri sauce, composed of parsley, oregano, cumin, and garlic, is simply irresistible wrapped in a taco. The blend of seasonings gives the halibut a distinct, bold taste.
Smoked Salmon Sandwiches With Ginger Relish
You'll love everything about this sandwich, from the crunchy whole-wheat baguette to the sweet and tangy relish—not to mention the flavorful smoked salmon. You and your family will be raving about this one.