HEALTHY RECIPES COLLECTIONS

Try some of our favorite healthy recipes for sustainable fish you can feel good about buying and cooking.

Some varieties of seafood, such as mackerel, lake trout, herring, sardines, albacore tuna and salmon, 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. We've opted for sustainable choices of fish and seafood in our recipes, and there are plenty of options! If you’re not a fish-lover but want to start incorporating it into your menu, start with milder varieties like haddock, halibut and mahi-mahi and balance the taste with a robust sauce or acidic elements like lemon juice. If there is a stronger-flavored variety that you are hesitant to try, soak the fish in milk to neutralize some “ocean” flavors. If you are already a seafood lover, experiment with different types of seafood in your favorite recipes. This recipe collection features all kinds of seafood from cuisines around the world, full of enticing flavors for any occasion.

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Healthy Seafood Recipes

• Athenian Orzo
• Baked Cod Casserole
• Blackened Salmon Sandwich
• Bouillabaisse with Spicy Rouille
• Crab Quesadillas
• Curried Corn & Crab Cakes
• EatingWell Fish Sticks
• Grilled Lobster Rolls
• Grilled Shrimp Cocktail with Yellow Gazpacho Salsa
• Lemon-Sesame Scallops
• Margarita Shrimp Salad
• Manhattan Clam Chowder
• Mediterranean Fish Fillets
• Pacific Sole with Oranges & Pecans
• Poached Halibut with Herbed Vinaigrette
• Seafood Stew
• Spanish Tapas-Inspired Mussels
• Tilapia & Corn Chowder
• Tuna with Scallion-Ginger Relish & Watercress Salad
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Healthy Seafood Menus

Light & Elegant
Arugula & Pear Salad
Poached Halibut with Herbed Vinaigrette
Orzo & Toasted Barley
Trio of Peas

Summer Soup Night
Tilapia & Corn Chowder
Parmesan Skillet Flatbreads
Blueberry Crumble

Updated Fish n’ Chips
Beer-Battered Tilapia with Mango Salsa
Oven Sweet Potato Fries
Vinegary Coleslaw
Lemon-Mint Sorbet

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Seafood Cooking and Shopping Tips

To devein shrimp: The “vein” running along a shrimp’s back (technically the dorsal surface, opposite the legs) under a thin layer of flesh is really its digestive tract. Use a paring knife to make a slit along the length of the shrimp; then pull it out with the tip of the paring knife.

To clean mussels: Use a stiff brush to scrub mussels under running water. Discard any with broken shells or any whose shells remain open after you tap or squeeze them lightly. Scrape off any barnacles; pull off the black fibrous “beard”. After cooking, if any of the mussels haven’t opened, discard them.

Buying canned tuna: Canned white tuna comes from the large albacore and can be high in mercury content. Chunk light tuna, on the other hand, which comes from smaller fish—skipjack or yellowfin—is best for health-conscious eaters. According to a recent study, canned white tuna samples averaged about 315 percent more mercury than chunk light tuna samples. (The chunk light tunas averaged 0.132 parts per million mercury content, while the white [albacore] tunas averaged 0.412 parts per million.)

Got mercury? For those with compromised immune systems (if you are pregnant or nursing, very young or elderly), elevated mercury levels found in some kinds of fish may be of a concern—it’s best to avoid swordfish, tilefish, shark and king mackerel, according to the Environmental Protection Agency.

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