Healthy Fish & Seafood Recipes for Two

Rice flour is the “secret ingredient” in this dish and is used to make the flavorful coating for the shrimp. But if you can't find it, cornstarch makes a fine substitute. Serve with rice noodles or brown rice and a sprinkle of chopped scallions.

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.

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.

Inspired by dishes found in Catalonia, a region of northeastern Spain on the Mediterranean coast, fish gets baked directly in a zesty tomato-olive sauce to keep it moist and flavorful. You can also add capers, roasted peppers or sun-dried tomatoes to the sauce.

This quick-and-easy dinner recipe is ready in just 25 minutes and is sure to leave your taste buds satisfied.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

“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.

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.

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.

Looking for a new way to dress up your tuna salad routine? Try antioxidant-rich walnuts and fresh dill. Make it a meal: Serve over baby arugula and tomato slices with a slice of whole-grain bread.

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.

Chinese five-spice powder, soy sauce and brown sugar make a quick glaze for tilapia in this easy recipe for two.

A speedy roast at high heat keeps the halibut moist and succulent, and the savory thyme-sesame-crust adds a distinctive finish. Serve with mashed potatoes and a steamed fresh vegetable of your choice.