Healthy Fish & Seafood Main Dish Recipes

Find healthy, delicious fish and seafood main dish recipes including crab, salmon, shrimp and tuna. Healthier Recipes, from the food and nutrition experts at EatingWell.

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Green Goddess Quinoa Bowls with Arugula & Shrimp

We're taking advantage of all the healthy items you can find at Trader Joe's to create these healthy meal-prep lunches. To add extra protein (while minimizing prep time), we're using Trader Joe's fully cooked quinoa and cooked shrimp, both of which you can find in the freezer section. With a few more simple items, including bottled salad dressing, you'll have all the ingredients you need to make these high-protein lunch bowls in under 20 minutes.

Steelhead Trout with Creamy Barley & Herb Salad

Steelhead and rainbow trout are the same species, but steelhead are anadromous, meaning that, like salmon, they migrate from the ocean to freshwater to spawn. Salmon and arctic char are a good substitute if you have trouble finding steelhead. The creamy barley the fish is served with has a texture similar to risotto, and toasting the grains before cooking gives the dish a nutty flavor. A knob of fresh horseradish is worth seeking out for this; it has a more nuanced flavor than jarred. Serve this healthy fish recipe with a glass of chenin blanc for an elegant and hearty dinner.

Oven-Baked Salmon with Charred Onions & Old Bay Radishes

The charred onion puree is both smoky and sweet, a nice foil for this simple baked salmon recipe. Serve this healthy salmon recipe with a glass of crisp, dry rosé for an easy dinner that's special enough for company. Environmental note: If you are deciding between farmed and wild salmon for this recipe, you should know that either one can be a sustainable choice: While farmed salmon historically has gotten a bad rap, many options now rate as Best Choice and Good Alternative by Monterey Bay Aquarium's Seafood Watch program. Use wild Pacific salmon if you prefer (most comes from well-managed fisheries), but check for doneness a few minutes early as it's typically leaner.

Pan-Seared Halibut with Creamed Corn & Tomatoes

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For this healthy fish recipe, you steep corncobs in milk; the resulting "stock" boosts the intensity of made-from-scratch creamed corn, plus extra starch from the corn contributes to its thick texture. This recipe calls for halibut--line-caught from the Pacific Ocean is the most sustainable option. Can't find it? Swap in Pacific cod or U.S. farmed tilapia instead. Serve this summery combination of seared fish, corn, tomatoes and basil for weeknight family dinners or to company on the weekends.

Seared Scallops with White Bean Ragu & Charred Lemon

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This recipe for seared scallops with white beans and spinach turns out a healthy dinner that looks impressive (and tastes great) in just 25 minutes. Giving lemons a quick sizzle in the skillet amps up the flavor of this piccata-inspired dish. The heat helps release even more citrus juice and sweetens it too. When shopping for scallops, look for ones labeled "dry." Some scallops are soaked in a solution that prevents them from searing properly and can give them a soapy flavor.