Low-Calorie Quick & Easy Fish & Seafood Recipes

Find healthy, delicious quick & easy low-calorie fish and seafood recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Grilled Salmon with Tomatoes & Basil

Rating: 4.72 stars
9
This recipe is so beautiful and yet so simple to prepare--it's perfect for entertaining. You just spread a side of salmon with minced garlic, sprinkle with fresh basil, then layer sliced tomatoes on top. Put it on the grill for 10 minutes and you're done!
By EatingWell Test Kitchen

One-Pot Garlicky Shrimp & Spinach

Rating: 4.43 stars
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

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

Panko- & Parmesan-Crusted Baked Scallops

Rating: 5 stars
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

Rosemary Roasted Salmon with Asparagus & Potatoes

Rating: 4.2 stars
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

Simple Grilled Salmon & Vegetables

Rating: 5 stars
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

Easy Spicy Salmon Cakes

Looking to add some interest to an easy dinner recipe? Five-spice may be your new best friend. What is five-spice powder? A mixture of these five spices: cinnamon, clove, fennel, star anise and Szechuan peppercorns. (There are regional recipes in China that include more spices, including white pepper, nutmeg and orange peel.) It adds a distinct warm flavor to these healthy salmon cakes.
By Adam Dolge

Mediterranean Tuna-Spinach Salad

Rating: 3.91 stars
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.

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

Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo

Rating: 4.67 stars
1
In this healthy BBQ shrimp recipe, shrimp are seasoned with a peppery spice blend and served with zucchini, peppers and whole-grain orzo for a delicious and easy dinner that's ready in just 30 minutes. The shrimp and veggies are cooked in the same skillet, so cleanup is a snap too.
By Diabetic Living Magazine

Crispy Cod Sandwich

Rating: 5 stars
1
Skip frying but keep all the crunch with this healthy baked fish sandwich recipe. The wire rack ensures both sides of the baked cod get crispy.
By Hilary Meyer

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
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Inspiration and Ideas

Salmon & Asparagus with Lemon-Garlic Butter Sauce

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.
Roasted Pistachio-Crusted Salmon with Broccoli

Roasted Pistachio-Crusted Salmon with Broccoli
Rating: Unrated
5
This easy one-pan roasted salmon with broccoli is quick enough for weeknight dinners but elegant enough for company. The lemony pistachio crust would also be lovely on other types of fish or on chicken breasts.
Spicy Slaw Bowls with Shrimp & Edamame

Spicy Slaw Bowls with Shrimp & Edamame
Rating: Unrated
1
Shrimp Poke

Shrimp Poke
Rating: Unrated
1
Sweet & Spicy Roasted Salmon with Wild Rice Pilaf

Sweet & Spicy Roasted Salmon with Wild Rice Pilaf
Rating: Unrated
2
Crab Roll

Crab Roll
Rating: Unrated
5

Fresh Herb Shrimp Linguini

Rating: 5 stars
1

Have this fresh shrimp and pasta meal on the table in 30 minutes.

All Low-Calorie Quick & Easy Fish & Seafood Recipes

Mussels with White Beans & Tomatoes

Rating: 5 stars
1
Cooking mussels may seem intimidating, but here we've made it quick and easy. We've added white beans to turn this classic mussels-in-white-wine-sauce dish into a heartier weeknight meal. Serve with whole-grain crusty bread to sop up the flavorful broth.
By Adam Dolge

Blackened Salmon Sandwich

Rating: 4.94 stars
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

Mediterranean Cod with Roasted Tomatoes

Rating: 3.5 stars
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

Smoked Salmon & Cream Cheese Omelet

Rating: 5 stars
1
The key to this healthy omelet recipe is cooking the eggs over low heat so the curds set up nice and soft. A splash of milk in the eggs is added insurance to keep the omelet from turning rubbery.
By Kathy Gunst

Greek Salad with Sardines

Rating: 4.11 stars
5
The fresh, tangy elements of a Greek salad--tomato, cucumber, feta, olives and lemony vinaigrette--pair well with rich-tasting sardines. Look for sardines with skin and bones (which are edible) as they have more than four times the amount of calcium as skinless, boneless sardines. If you're lucky enough to have fresh sardines available in your supermarket, try them in place of the canned sardines. Lightly dredge them in salt-and-pepper-seasoned flour and sauté them in a little olive oil.
By EatingWell Test Kitchen

Baked Fish Tacos with Avocado

Rating: 5 stars
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

Easy Sauteed Fish Fillets

Rating: 4.3 stars
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

Lemon-Garlic Sardine Fettuccine

Rating: 3.92 stars
6
Even sardine skeptics will enjoy this lemony pasta with crispy breadcrumbs. Substitute two 5- to 6-ounce cans chunk light tuna for the sardines if you prefer. If you are using tuna or can't find sardines packed in tomato sauce, add 2 tablespoons tomato paste in Step 4 with the lemon juice. Serve with a salad of bitter greens tossed with a lemon vinaigrette and a glass of Pinot Grigio.
By EatingWell Test Kitchen

Cod with Tomato Cream Sauce

Rating: 4.48 stars
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

Citrus Poached Salmon with Asparagus

Rating: 3.75 stars
6
This quick and healthy fish-and-veggies dinner is highlighted by an easy fresh citrus sauce.
By Diabetic Living Magazine

Poached Cod & Green Beans with Pesto

Rating: 4.7 stars
4
Using just one skillet, this easy fish recipe cooks cod right on top of fresh green beans and uses the same pan to make a flavorful sauce. The result is perfectly flaky fish, tender-crisp vegetables, a savory pan sauce and very little cleanup.
By EatingWell Test Kitchen

Speedy Crab Cakes

Rating: 5 stars
1
Shallow-fry these easy crab cakes on the stovetop to get the perfect crisp crust without the greasy mess of deep-frying. Serve these cakes with Citrus-Arugula Salad (see associated recipe).
By Liz Mervosh

Almond-&-Lemon-Crusted Fish with Spinach

Rating: 4 stars
13
Coating fish with nuts and baking it is an easy, foolproof way to cook it elegantly. And it is especially nice with a mild white fish like cod or halibut. The spinach turns a little yellowy because it's cooked with the acidic lemon juice, but what you lose in green color is more than made up for in great flavor.
By Melissa Pasanen

Creamy Garlic Pasta with Shrimp & Vegetables

Rating: 3.4 stars
20
Toss a garlicky, Middle Eastern-inspired yogurt sauce with pasta, shrimp, asparagus, peas and red bell pepper for a fresh, satisfying summer meal. Serve with: Slices of cucumber and tomato tossed with lemon juice and olive oil.
By EatingWell Test Kitchen

Provençal Baked Fish with Roasted Potatoes & Mushrooms

Rating: 5 stars
1
This easy healthy meal--which requires just 15 minutes of active time--is typical of southern France. You can use halibut, grouper or cod for this simple Mediterranean baked fish recipe, so just choose what looks best at your market. Look for herbes de Provence, an aromatic spice blend, at most grocery stores.
By Amy Riolo

Skillet Gnocchi with Shrimp & Asparagus

Rating: 4.48 stars
11
The gnocchi cooks right in the skillet, along with shrimp, shallots, asparagus and Parmesan cheese, in this gnocchi recipe. Look for shelf-stable gnocchi near other pasta. Serve with baby arugula salad with vinaigrette and a glass of pinot grigio.
By EatingWell Test Kitchen

Herbed Fish and Vegetables with Lemon Mayo

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

Crispy Cod with Charred Snow Peas & Creamy Herb Sauce

Rating: 5 stars
1
This crispy cod recipe shows you how to make golden fish that's not deep-fried, to put a healthy twist on a classic. Pat it dry and dredge it with a bit of flour before sautéing in a hot pan.
By Breana Killeen

Teriyaki-Glazed Cod with Cauliflower Rice

This healthy fish recipe comes together fast with just three ingredients you can always have on hand in your freezer and fridge. Store-bought teriyaki glaze makes a great marinade for cod that doubles as a sauce for the cauliflower rice.
By Lauren Grant

Tuna Poke

Poke (pronounced poke-ay), a Hawaiian word meaning "to chop" or "to cut," refers to a traditional Hawaiian salad of diced raw fish in a simple, soy-based sauce with punchy seasonings like toasted sesame and chopped scallion greens. Serve with seasoned brown rice for a healthy, satisfying meal packed with veggies, protein and fiber.
By Julia Clancy

Grilled Shrimp Skewers over White Bean Salad

Rating: 4.89 stars
4
Fresh herbs make all the difference in this light, summery bean salad that in turn makes an aromatic bed for the easy grilled shrimp. The shrimp and salad are wonderful together but you could also make them separately. Consider skewering and grilling scallops as another delicious option.
By EatingWell Test Kitchen

Garlic Shrimp with Cilantro Spaghetti Squash

Rating: 4.8 stars
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

Crispy Panko-Parmesan Baked Shrimp

Rating: 4.33 stars
3
This easy baked shrimp dish is crispy, lemony, garlicky, buttery and simply delicious! Toasting the panko before topping the shrimp makes for a super-crispy topping. Serve these flavorful shrimp with over angel-hair pasta and add a green salad or a side of vegetables for a quick dinner that's simple enough for weeknights but fancy enough to serve to company.
By Ivy Odom

Oven-Poached Salmon Fillets

Rating: 4.18 stars
4
Baking salmon fillets, covered, with a little wine and some shallots produces moist, succulent results as long as you remember the two cardinal rules of fish cookery: choose only the freshest fish and don't overcook it. Serve topped with your favorite sauce, if desired.
By Patsy Jamieson
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