500-Calorie Dinners: Seafood

Seafood is an excellent heart-healthy lean protein choice.

Some varieties of seafood are rich in omega-3 fatty acids and most seafood is high in selenium and low in saturated fat, making it a heart-healthy protein choice. Browse through these seafood recipes to choose your main course, then pick from the suggested side dishes, desserts or drinks to round out your 500-calorie meal.

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Cajun Crab Croquettes

Pictured Recipe: Cajun Crab Croquettes

Cajun Crab Croquettes

246 calories
Crab cakes get a Louisiana spin with Cajun spice and corn. To round out your 500-calorie meal, serve with one from each group:

Serve with:
• Baby spinach (11/2 cups) with 2 Tbsp. Spicy Mediterranean Vinaigrette
125 calories
Mississippi Spiced Pecans
107 calories

Choose one vegetable:
Southwestern Calico Corn
98 calories
Roasted Asparagus with Garlic-Lemon Sauce
89 calories


Linguine with Escarole & Shrimp

271 calories
Lots of tangy lemon, fresh tomatoes, escarole and shrimp create an incredible sauce. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Mixed Lettuce Salad with Cucumber Herb Vinaigrette
83 calories
• Mixed greens (11/2 cups) with 2 Tbsp. Champagne Vinaigrette
120 calories

Choose one vegetable:
Roasted Squash & Fennel with Thyme
66 calories
Simple Sautéed Spinach
68 calories

Choose one dessert:
• Blueberries (1/2 cup)
42 calories
Chunky Peach Popsicles
33 calories


Lemon-Garlic Shrimp & Vegetables

227 calories
Here's a healthy twist on shrimp scampi. We left out the butter and loaded the dish up with red peppers and asparagus for a refreshing meal. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Cauliflower & Couscous Pilaf
162 calories
Quinoa with chopped fresh herbs (1/2 cup)
111 calories

Choose one side dish:
Papaya-Lime Sorbet
110 calories
• White wine (5-ounce glass)
116 calories


Shrimp Veracruzana

Pictured Recipe: Shrimp Veracruzana

Shrimp Veracruzana

192 calories
Veracruzana is a dish full of onions, jalapeños and tomatoes from the Mexican state of Veracruz. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Brown rice (1/2 cup)
109 calories
• Warm corn tortilla (6-inch)
70 calories

Choose one vegetable:
• Avocado (one-fourth
80 calories
Basic Sautéed Kale
102 calories

Choose one side dish:
• Nonfat chocolate frozen yogurt (1/2 cup)
100 calories
• White wine (5-ounce glass)
116 calories


Toasted Quinoa Salad with Scallops & Snow Peas

246 calories
This scallop-studded quinoa salad gets an exciting texture from crunchy snow peas, red bell pepper and scallions. To round out your 500-calorie meal, serve with one from each group: