Healthy Quick & Easy Fish & Seafood Recipes

Find healthy, delicious quick and easy fish and seafood main dish recipes from the food and nutrition experts at EatingWell.

Staff Picks

One-Pot Garlicky Shrimp & Spinach

Rating: Unrated
5
Shrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. Serve with a slice of whole-wheat baguette to swipe up every last drop of sauce.
By Carolyn Casner

Panko- & Parmesan-Crusted Baked Scallops

Rating: Unrated
5
These easy baked scallops have a delightful balance of crunchy, golden-brown topping and tender, sweet scallops. They feel decadent like scallops should, thanks to the tasty lemon-butter sauce. Look for uniform scallops; if they're particularly large, you might need to bake them for more than 10 minutes.
By Karen Rankin

Salmon & Asparagus with Lemon-Garlic Butter Sauce

Rating: Unrated
2
Looking for a recipe to help you eat more heart-healthy fish and veggies? Add this salmon and asparagus dinner to your rotation. Not only is it healthy and delicious, this sheet-pan dinner is also easy to make and a breeze to clean up.
By Carolyn Casner

Air-Fryer Salmon Cakes

Rating: Unrated
2
These air-fried salmon patties are reminiscent of classic salmon croquettes, crispy on the outside and pillowy tender on the inside. Look for canned or jarred salmon that has less than 50 milligrams of sodium per serving, and don't be afraid of varieties that have bones. They're easy to remove.
By Adam Hickman

Salmon with Roasted Red Pepper Quinoa Salad

Rating: Unrated
1
This zesty quinoa salad is delicious all on its own, with some serious Mediterranean flair. Make a double batch for lunches later in the week.
By Adam Dolge

Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers

Rating: Unrated
5
Busy weeknights beg for something simple like this salmon sheet-pan dinner. Like the name suggests, it's all cooked on one pan. The potatoes get a head start, followed by sweet bell peppers and finally chili-coated salmon fillets. It's a complete meal with easy cleanup!
By Carolyn Casner

Air-Fryer Scallops

Rating: Unrated
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

Easy Salmon Cakes

Rating: Unrated
32
If you are trying to boost your intake of omega-3s, try this simple favorite. It is a great way to use convenient canned (or leftover) salmon. The tangy dill sauce provides a tart balance.
By EatingWell Test Kitchen

Mediterranean Tuna-Spinach Salad

Rating: Unrated
7
This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach, this is the perfect easy and light lunch or dinner salad.
By Sara Haas, R.D.N., L.D.N.

Grilled Red Snapper

Rating: Unrated
1
This simple grilled snapper has clean flavors and a nice char flavor from the grill. It's well seasoned but not overly spicy. Serve along with grilled veggies or a fresh green salad to make it a meal.
By Adam Hickman

Beer-Battered Fish Tacos with Tomato & Avocado Salsa

Rating: Unrated
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

Italian Fish Stew

Rating: Unrated
4
This fish and shrimp stew is often served over crostini or toast. With less than 200 calories per serving, it makes a great diet lunch or light dinner.
By Diabetic Living Magazine

Inspiration and Ideas

26 Quick Salmon Recipes in 30 Minutes

26 Quick Salmon Recipes in 30 Minutes

These quick salmon recipes are a perfect option for weeknight dinners. You can have a balanced and delicious meal in 30 minutes or less with these recipes. Salmon can be prepared in a variety of ways, from roasting to grilling to pan-searing, and all are equally tasty. Recipes like Edamame Salmon Stir-Fry with Miso Butter and Grilled Lemon-Pepper Salmon in Foil are healthy, flavorful and on the table in no time.
Super Speedy Weeknight Salmon Dinner Recipes

Super Speedy Weeknight Salmon Dinner Recipes

Try one of these salmon recipes for dinner this week, they are quick to make and easy to pair with simple rice, salad or steamed vegetables. These heart-healthy recipes are packed with omega-3s, Vitamin D and B12. Nervous about getting the kids on board? Take a look at the Orange-Sesame Salmon, a sweet and familiar seasoning will have them asking for seconds.
20 Easy Seafood Dinners for Two

20 Easy Seafood Dinners for Two

21 Salmon Dinner Recipes in 20 Minutes or Less

21 Salmon Dinner Recipes in 20 Minutes or Less

Crispy Panko-Parmesan Baked Shrimp

Crispy Panko-Parmesan Baked Shrimp

Rating: Unrated
3
Easy Spicy Salmon Cakes

Easy Spicy Salmon Cakes

Spicy Slaw Bowls with Shrimp & Edamame

Rating: Unrated
1

The quick 10-minute Spicy Cabbage Slaw serves as the low-carb base in this veggie-packed lunch recipe. Topped with high-protein edamame and shrimp, this satisfying lunch will help you power through the afternoon.

All Healthy Quick & Easy Fish & Seafood Recipes

Mediterranean Cod with Roasted Tomatoes

Rating: Unrated
2
Oregano, thyme and paprika flavor the cod in this 15-minute, Mediterranean-inspired meal. Olives, capers and roasted cherry tomatoes add color and zest to each bite.
By Diabetic Living Magazine

Crunchy Confetti Tuna Salad

Rating: Unrated
2
The herb-infused dressing in this healthy tuna salad recipe calls for equal parts Greek yogurt and low-fat mayo to keep it light. Lots of fresh veggies, including bell pepper, carrot, radishes and celery, also give boosts of flavor, color and nutrients. Serve on lettuce leaves, over a green salad or as an open-face sandwich on whole-grain toast.
By EatingWell Test Kitchen

Sweet & Spicy Roasted Salmon with Wild Rice Pilaf

Rating: Unrated
2
Fresh jalapeños give this quick and easy roasted salmon dish its kick; honey and balsamic vinegar give it a sweet finish. A nutty-tasting wild rice pilaf completes this healthy dinner that comes together in just 30 minutes.
By Diabetic Living Magazine

Garlic Shrimp with Cilantro Spaghetti Squash

Rating: Unrated
18
Garlicky shrimp are served on top of buttery, cilantro-flecked spaghetti squash in this quick, healthy dinner recipe inspired by shrimp scampi. Pair with a side of sautéed greens, such as kale, collards or spinach.
By EatingWell Test Kitchen

Air-Fryer Fish Cakes

Typically deep-fried, these tasty fish patties get a little zip from sweet chili sauce and fresh cilantro. Any white fish will work, so select what looks freshest at the best price. The squeeze of lime at the end really brings everything together perfectly, so don't skip it.
By Adam Hickman

Fish Amandine

Rating: Unrated
2
In this quick dinner recipe, fresh tilapia fillets are dipped in a buttermilk-panko coating, sprinkled with almonds and Parmesan, drizzled with melted butter and red pepper and baked until flakey. It may sound complicated, but it takes just 20 minutes from start-to-finish!
By Diabetic Living Magazine

Simple Grilled Salmon & Vegetables

Rating: Unrated
1
Grilled salmon and veggies make for a colorful and balanced seafood dinner that's ready in just minutes. The grill turns the salmon flaky and moist while tenderizing the crispy pepper and onion pieces. Round out the meal with brown rice or quinoa.
By Hilary Meyer

Rosemary Roasted Salmon with Asparagus & Potatoes

Rating: Unrated
4
Yukon Golds are great here because they get crispy on the outside but completely creamy on the inside. A brush stroke or two of balsamic glaze provides a rich color and a sweet finish to the roasted salmon.
By Julia Levy

Cod with Tomato Cream Sauce

Rating: Unrated
10
This silky tomato sauce with a touch of cream makes mild-flavored cod sing. Serve with: Farro or rice and a salad of mixed greens.
By EatingWell Test Kitchen

Shrimp Poke

Rating: Unrated
1
Not a fan of raw fish? No problem--this poke (pronounced poke-ay) recipe substitutes cooked peeled shrimp instead. This fast, veggie-loaded dish includes seasoned brown rice for a hearty boost of fiber.
By Julia Clancy

Lemon Garlic Scallops

Rating: Unrated
2
Lemon brightens up sweet scallops in this simple, light dinner. Serve the scallops alongside sautéed spinach with a piece of toasted whole-grain bread to sop up the buttery sauce.
By Carolyn Casner

Blackened Salmon Sandwich

Rating: Unrated
1
Blackened salmon is great in a sandwich with a spread of mashed avocado and low-fat mayonnaise plus peppery arugula leaves, cool tomato slices and zesty red onion. We grill our Cajun-style salmon so there is no need for any added cooking oil. Catfish makes an excellent stand-in for the salmon but you'll want to use a grill basket if you have one to keep the fish from breaking apart.
By EatingWell Test Kitchen

Citrus Poached Salmon with Asparagus

Rating: Unrated
6
This quick and healthy fish-and-veggies dinner is highlighted by an easy fresh citrus sauce.
By Diabetic Living Magazine

Parmesan-Crusted Cod with Tartar Sauce

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

Seared Cod with Spinach-Lemon Sauce

Rating: Unrated
2
A citrus-laced spinach sauce zests up delicate cod in this healthy fish recipe. If you can find Meyer lemons, use their sweeter juice instead of the regular lemon and orange juices. Serve with roasted cherry tomatoes and zucchini with angel hair pasta.
By EatingWell Test Kitchen

Tuna Melt

Rating: Unrated
12
In this updated tuna melt recipe, we go light on the mayo and top it with fresh tomato slices and shredded sharp Cheddar. This allows us to use considerably less cheese while ensuring that there's great cheese flavor in each gooey bite of this healthy tuna melt recipe.
By EatingWell Test Kitchen

Easy Sauteed Fish Fillets

Rating: Unrated
4
Here's an easy method for quickly cooking fish fillets. We love the simplicity of just using salt and pepper to season the flour for dredging, but feel free to get creative and experiment with other seasonings. If you like a little heat, add a pinch of cayenne; for a smoky flavor, add a touch of smoked paprika; try white pepper, a common ingredient in Chinese cooking, instead of black pepper if you're pairing the fish with the Black Bean-Scallion Sauce.
By EatingWell Test Kitchen

Dan Dan Noodles with Shrimp

Rating: Unrated
1
Skip takeout and make these delicious, healthy dan dan noodles with a sesame-soy sauce, shrimp and peanuts in just 30 minutes. The Sichuan preserved vegetables add a bright pop of tangy, slightly fermented flavor. Look for them at an Asian market if you want the most authentic flavor or use more commonly available kimchi.
By Dirk Van Susteren

Baked Fish Tacos with Avocado

Rating: Unrated
2
Instead of deep-frying, the fish fillets in this quick-and-easy 5-ingredient recipe are coated with a flavorful seasoning blend and baked. Several varieties of flaky white fish can be used for these tacos. When you go to the market to purchase fish, the best strategy is to be flexible and choose the variety that looks freshest that day.
By Carolyn Casner

Tarragon Scallops on Asparagus Spears

Rating: Unrated
1
In this 15-minute recipe, crisp and tender asparagus spears serve as a vibrant base for lemon- and tarragon-flavored sea scallops.
By Diabetic Living Magazine

Smoky Maple-Mustard Salmon

Rating: Unrated
9
It doesn't get much easier--or more delicious--than this speedy recipe for roast salmon 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

Salmon Chowder

Rating: Unrated
10
The flavor of this salmon chowder is greatly enhanced by adding either fresh dill or dried tarragon: each herb lends its own distinctively different and appealing character to the soup. Even if you don't keep instant mashed potatoes in your pantry, it's worth picking some up for this soup. They give the soup a thick, chowder texture without any heavy cream or butter. Leftover mashed potatoes work too, but give a slightly less-velvety texture. Recipe by Nancy Baggett for EatingWell.
By EatingWell Test Kitchen

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

Crab Roll

Rating: Unrated
5
This healthier take on a lobster roll uses crab because it's usually easier (and less expensive) to buy. But by all means use lobster if you prefer. Serve with coleslaw and an ice-cold beer.
By EatingWell Test Kitchen
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