Healthy Fish & Seafood Recipes for Two

Find healthy, delicious fish and seafood recipes for two from the food and nutrition experts at EatingWell.

Staff Picks

Air-Fryer Scallops

Rating: 4 stars
1
A quick and impressive dinner, scallops turn succulent and tender in the air fryer. The lemon-herb sauce is the perfect way to bring zest to each bite. Be sure to cook the scallops to temperature. They may not brown in the fryer, so don't wait for a golden crust to tell you they're ready.
By Adam Hickman

Honey Mustard Salmon with Mango Quinoa

In this 30-minute dinner recipe, grilled, honey mustard-coated salmon is served with a tasty grain salad made with quinoa, mango, jalapeño and almonds.
By Diabetic Living Magazine

Beer-Battered Fish Tacos with Tomato & Avocado Salsa

Rating: 4.5 stars
9
Lovers of fried fish get the taste without all the calories, and the salsa adds a fresh, clean note. To complete the Baja theme, serve with black beans, some diced mango and a bit of light sour cream.
By Stacy Fraser

Garlic Shrimp on Spinach

Parmesan cheese lends an intriguing flavor accent to garlic- and lemon-steamed shrimp in this recipe. And it's under 200 calories per serving.
By Diabetic Living Magazine

Lemon-Garlic Sardine Fettuccine for Two

Rating: 3.6 stars
5
Even sardine skeptics will enjoy this lemony pasta with crispy breadcrumbs. Substitute a 5- to 6-ounce can chunk light tuna for the sardines if you prefer. If you are using tuna or can't find sardines packed in tomato sauce, add 1 tablespoon tomato paste with the lemon juice in Step 4. Serve with a salad of bitter greens tossed with a lemon vinaigrette and a glass of pinot grigio.
By EatingWell Test Kitchen

Lemon and Parmesan Fish

Rating: 5 stars
1
Crispy lemon fish with parmesan cheese in under 30 minutes!
By Diabetic Living Magazine

Seafood Couscous Paella

Rating: 4.83 stars
7
Whole-wheat couscous soaks up this savory saffron-infused broth.
By EatingWell Test Kitchen

Grilled Salmon with Kale Sauté

In this healthy dinner recipe, salmon fillets are seasoned with a zesty dry rub, grilled and served with a simple side--lemon-seasoned sautéed kale and shallots. Sometimes simple is best!
By Diabetic Living Magazine

Parmesan-Crusted Cod with Tartar Sauce for Two

Panko breadcrumbs and Parmesan cheese give this healthy baked fish recipe delectable crunch for a healthy homemade alternative to fish sticks or fried fish. For the best taste, be sure to use olive oil or avocado oil cooking spray to coat the fish. Serve with roasted carrots and steamed green beans.
By EatingWell Test Kitchen

Salmon & Spring Vegetables with Dill

This 20-minute salmon, asparagus, and new potato dinner for two is cooked in the microwave to save time.
By Diabetic Living Magazine

Air-Fryer Salmon with Horseradish Rub

A crust of fresh horseradish, parsley and capers turns delicately crispy on this air-fried salmon. It's an impressive dinner that's also super simple to make. If you can't find fresh horseradish, use a high-quality prepared product. Be sure to drain and squeeze it to remove as much moisture as possible.
By Adam Hickman

Salmon & Sweet Potato Buddha Bowls

Rating: 5 stars
1
Harissa adds Moroccan flavor to this healthy grain bowl recipe without needing a long list of ingredients. Just 5 ingredients is all you need to get dinner (or a packable lunch) on the table in under an hour!
By Joy Howard
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Inspiration and Ideas

Spring Salad with Tarragon Vinaigrette

Spring Salad with Tarragon Vinaigrette
Rating: Unrated
3
A bold, layered salad that showcases sardines and asparagus, this beautiful dish adds variety to your weekday dining. If you prefer tuna to sardines or have fish from the night before, go ahead and use that instead.
Salmon with Broccoli Couscous

Salmon with Broccoli Couscous
Go fishing at your grocery store and you won't find a meal that is much easier, or healthier, than this one. Salmon is one of a few foods that contain omega-3 fatty acids, which can help prevent disease.
Greek Salad with Sardines for Two

Greek Salad with Sardines for Two
Rating: Unrated
3
Creamy Garlic Pasta with Shrimp & Vegetables for Two

Creamy Garlic Pasta with Shrimp & Vegetables for Two
Rating: Unrated
13
Seared Salmon with Pesto Fettuccine for Two

Seared Salmon with Pesto Fettuccine for Two
Rating: Unrated
1
Herbed Fish and Vegetables with Lemon Mayo

Herbed Fish and Vegetables with Lemon Mayo

Fennel & Shrimp Fra Diavolo for Two

Sweet shrimp and fennel are just the thing to pair with spicy, garlicky tomato sauce in this healthy makeover of an Italian pasta recipe. If you're not a fan of heat, adjust the amount of crushed red pepper to taste. Serve with a green salad with a red-wine vinaigrette or sautéed green vegetables.

All Healthy Fish & Seafood Recipes for Two

Pacific Sole with Oranges & Pecans

Rating: 3.47 stars
14
Not so long ago, Dover sole meant an overcooked fillet swimming in butter, dotted with tasteless dried herbs and soaked in too much lemon juice. But sole deserves a comeback: it can become a satisfying, sophisticated, one-skillet dinner with very little effort. The recipe can easily be doubled.
By EatingWell Test Kitchen

Blackened Salmon Po' Boy

Rating: 4.67 stars
1
Mashed avocado mixed with reduced-fat mayo creates a cool, creamy spread--the perfect counterpoint to the spicy salmon and peppery arugula in this sandwich. Catfish is another tasty choice.
By EatingWell Test Kitchen

Moroccan Grilled Salmon

Rating: 5 stars
7
Tangy plain yogurt mixed with the classic ingredients for chermoula--a Moroccan spice mix--serves as both the marinade and the sauce in this salmon dish. If you like your food on the spicy side, add a pinch of cayenne to the mixture.
By EatingWell Test Kitchen

Breadcrumb-Crusted Cod for Two

Rating: 5 stars
1
In this quick baked fish recipe for two, a creamy spread of Greek yogurt and tarragon keeps cod moist and flavorful and helps keep the crispy breadcrumb topping in place. We like the delicate flavor of cod in this quick baked fish recipe for two, but any firm fish fillet can be used in its place.
By EatingWell Test Kitchen

Grandma Ginger's Fish Casserole

Rating: 3.4 stars
3
Recipe developer Katie Webster's grandmother used to make a version of this dish with fresh-caught smallmouth bass from Vermont's Lake Champlain. Our updated version requires no fishing; just a trip to the supermarket for Pacific cod or tilapia.
By EatingWell Test Kitchen

Seafood Salad with Citrus Vinaigrette

Crab and scallops combine with creamy avocados and a spiky orange dressing for a salad that's light, summery and very fast. The recipe can be easily doubled or tripled.
By EatingWell Test Kitchen

Creamy Fish Chowder

Rating: 4.17 stars
1
Low-fat milk and mashed potatoes make this chowder so rich and creamy you won't miss the actual cream. Farm-raised tilapia and abundant Pacific cod--both with tender, flaky textures--are ocean-friendly choices.
By EatingWell Test Kitchen

Scallops Yakitori

Rating: 5 stars
1
“Yakitori” is a Japanese word that literally means “grilled bird,” a reference to chicken bits on skewers in a sticky/salty sauce. The sauce itself is so favored that it has come to be known as “yakitori.” Here we make yakitori with scallops, mushrooms and scallions. Don't overcook the scallops; just a few minutes over the heat will do the trick.
By EatingWell Test Kitchen

Citrus Tilapia with Fruit Salsa

Mild tilapia filets are marinated in an orange-cayenne pepper mixture in this sweet and spicy fish recipe. And because spice is nice--chopped jalapeños are added to the fruit salsa to kick it up the heat just a bit more. Serve over brown rice to round out the meal.
By Diabetic Living Magazine

Curry Scallops & Cilantro Rice for Two

Rating: 4.33 stars
1
This recipe for two pairs curry-coated scallops and brown rice seasoned with cilantro, scallions and lemon. Serve with roasted carrots tossed with cumin and coriander.
By EatingWell Test Kitchen

Smoky Mustard-Maple Salmon for Two

Rating: 4.5 stars
3
It doesn't get much easier--or more delicious--than this speedy recipe for roast salmon for two topped with a smoky maple-mustard sauce. The sweetness of the maple balances the tangy mustard; smoked paprika or ground chipotle adds another layer of flavor. Ask at the fish counter to have the salmon cut into four 4-ounce fillets with the skin removed. Serve with roasted green beans and whole-wheat couscous tossed with pecans and chives.
By EatingWell Test Kitchen

Seared Salmon with Green Peppercorn Sauce for Two

Rating: 4.67 stars
2
In this recipe for two, a simple sauce of piquant green peppercorns, lemon juice and butter tops seared salmon. Green peppercorns come from the same plant as black ones, but are harvested before they mature. Typically packed in vinegar, they have a refreshingly sharp flavor. Look for them near the capers in most supermarkets. Serve with smashed red potatoes and sautéed kale.
By EatingWell Test Kitchen

Five-Spice Tilapia for Two

Rating: 4.36 stars
5
Chinese five-spice powder, soy sauce and brown sugar make a quick glaze for tilapia in this easy recipe for two.
By EatingWell Test Kitchen

Spanish Tapas-Inspired Mussels

Rating: 4 stars
1
When you think “mussels” you may not instantly think “chickpeas,” but the two are joined in tasteful union in this delicious, bistro-style dish. You'll want some crusty bread to sop up the sauce.
By EatingWell Test Kitchen

Prosciutto-Wrapped Shrimp with Arugula Salad for Two

This recipe for jumbo shrimp wrapped in thin strips of prosciutto and served on a lemony bed of arugula is a practically effortless recipe for two. Wrap your shrimp and make the dressing ahead of time, and you'll have dinner on the table even faster. Serve with toasted whole-wheat baguette sprinkled with Parmesan cheese.
By EatingWell Test Kitchen

Mediterranean Fish Fillets

Rating: 4.71 stars
3
This is “pan-Mediterranean” in its flavors and employs a method of cooking fish by keeping it moist in a zesty sauce. You can also add capers, roasted peppers or sun-dried tomatoes to the sauce.
By EatingWell Test Kitchen

Seared Salmon with White Beans & Fennel

Rating: 4.67 stars
4
You could call this recipe triple-fennel salmon because it uses the fresh fennel bulb, the fronds and fennel seeds. The end result is melt-in-your-mouth, seared salmon fillets with an earthy bean topping. Add a mixed green salad to complete the meal.
By EatingWell Test Kitchen

Cajun Tilapia Po'Boy for Two

Forget the deep fryer--the tilapia in this healthy po'boy recipe, a classic Southern sandwich, is coated in cornmeal and cooked in just 2 tablespoons oil. The result? A healthy, crispy fish sandwich with little added fat. Cajun spice blends can be surprisingly high in sodium. Check the ingredients to find one without added sodium.
By EatingWell Test Kitchen

Quick Tuna Burgers for Two

Rating: 3 stars
1
Turn a can of tuna into a zesty tuna burger with this quick recipe. If you can't find good whole-wheat hamburger buns, whole-wheat English muffins are a great substitute. The burger mixture might seem a little soft going into the pan, but once the first side is cooked, you'll be able to flip the burgers easily. Serve with steamed broccoli or sweet potato fries.
By EatingWell Test Kitchen

Salmon Cakes

We combine convenient, omega-3-rich canned salmon with frozen hash browns, chopped capers, scallions and just enough egg white and low-fat mayo to make healthy, delicious salmon cakes. We pan-fry them on one side in a small amount of oil, flip them and then finish in a hot oven. The result is light and crispy.
By EatingWell Test Kitchen

Roast Salmon with Salsa for Two

Rating: 3.83 stars
3
Fire up the food processor, add a few simple ingredients, and you've got a vibrant-tasting salsa in minutes. Other fish and even chicken or turkey could stand in for the salmon--adjust the roasting time accordingly.
By EatingWell Test Kitchen

Mussels South of Two Borders

Rating: 3.8 stars
3
Prince Edward Island may account for a healthy share of the world's mussel production, but this recipe takes those mollusks farther south for a Latin American preparation that combines chorizo, chiles and beer.
By EatingWell Test Kitchen

Crab Salad-Stuffed Pitas

Rating: 4 stars
1
Hold the mayo! We use ingredients that are high in flavor but low in calories--lime juice, ginger, cilantro and chile peppers among them--to make this crab salad both nutritionally sound and absolutely delicious. If you want to skip the pita, serve on a bed of Boston lettuce or mixed greens.
By EatingWell Test Kitchen

Marinated Mussel Salad

Archaeologists say that humans have been eating mussels for over 20,000 years, but it's unlikely our prehistoric ancestors ever tried them with this tangy lemon-caper marinade. Garlic-Tomato Toasts and a bold Sauvignon Blanc are wonderful with this salad.
By EatingWell Test Kitchen
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