MyPlate-Inspired Fish Entrées

Enjoy our favorite MyPlate-inspired fish and shellfish entrée recipes that will make it easy for you to get the recommended amount of seafood and omega-3 fats per week that your body needs.

Healthy Fish and Shellfish Recipes

Photo: Brian Woodcock

Healthy Fish and Shellfish Recipes

Cooking Light is working with the Partnership for a Healthier America and USDA’s MyPlate to give anyone looking for healthier options access to thousands of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov. Find recipes at http://pinterest.com/MyPlateRecipes/.

To get the most out of seafood choices, MyPlate recommends choosing those that are higher in omega-3 fats and lower in mercury more often—like salmon, herring, sardines, Pollock, and trout. Eating a variety of seafood, knowing your proper portions, and getting creative in preparation are all ways to ensure that you reap the most benefits from this lean and healthy protein option.

First up is our Panko-Crusted Cod with Tomato-Basil Relish. This quick and easy-to-make dish is ready in just 20 minutes and brings a delightful range of full flavors to the dinner table. Pair with a creamy tomato soup or soba noodle salad.

View Recipe: Panko-Crusted Cod with Tomato-Basil Relish

Seared Tuna with Avocado Salsa

Photo: Johnny Autry

Seared Tuna with Avocado Salsa

Before you sear the tuna, be sure to get the pan screaming hot–this gives you a deep crust without overcooking the interior. Look for yellowfin tuna caught using the troll or pole-and-line technique.

View Recipe: Seared Tuna with Avocado Salsa

Halibut and Shrimp with Minted Broth

Photo: Brian Woodcock

Halibut and Shrimp with Minted Broth

The fish fillets should fit rather snugly in the pot with enough room for some shrimp to slip between the crevices. The braising liquid is a nifty mixture of chicken broth, white wine, and Thai green curry paste--available in most supermarkets these days. Fresh, never frozen, halibut is best; if you can't find it, sub another meaty white fish or Alaskan salmon.

View Recipe: Halibut and Shrimp with Minted Broth

Fish Tacos with Tomatillo Sauce

Photo: Marcus Nilsson

Fish Tacos with Tomatillo Sauce

Tilapia is a sustainable freshwater fish that's widely available and offers mild flavor. You can use a more assertively flavored fish, such as mackerel, if you prefer.

View Recipe: Fish Tacos with Tomatillo Sauce

Bayou Catfish Fillets

Photo: Oxmoor House

Bayou Catfish Fillets

The spicy cornmeal breading stays crispy when the fish is baked on a ventilated broiler pan. You can also use yellow cornmeal. Try this breading on other white fish fillets.

View Recipe: Bayou Catfish Fillets

Maple Grilled Salmon

Photo: Becky Luigart-Stayner

Maple Grilled Salmon

The sweet-sour marinade is cooked down to a syrupy glaze that's brushed on the salmon as it cooks. The citrus and maple flavors would also be tasty with pork. Garnish fillets with orange slices, if desired.

View Recipe: Maple Grilled Salmon

Shrimp and White Bean Cakes with Roasted Garlic Sauce

Photo: John Autry

Shrimp and White Bean Cakes with Roasted Garlic Sauce

A little bit of cooked bulgur helps to bind the ingredients and make the cakes heartier–plus, it adds some whole grain.

View Recipe: Shrimp and White Bean Cakes with Roasted Garlic Sauce

Tomato-Citrus Salmon

Photo: Randy Mayor

Tomato-Citrus Salmon

Tangy tomatoes, sweet oranges, and briny olives bring lively color and bold flavor to this simple dish.

View Recipe: Tomato-Citrus Salmon

Shrimp Vindaloo

Photo: Randy Mayor

Shrimp Vindaloo

Our version of this classic starts with a base of homemade marinara with garam masala and hot paprika peppering this Indian-inspired entree.

View Recipe: Shrimp Vindaloo

Pecan-Crusted Trout

Photo: Kana Okada

Pecan-Crusted Trout

A pan-fried coating of ground nuts and panko yields crunchy texture. Although we loved the taste of pecans with trout, the breading would also be delicious with cod, halibut, or catfish.

View Recipe: Pecan-Crusted Trout

Shrimp Fettuccine with Spinach and Parmesan

Photo: John Autry

Shrimp Fettuccine with Spinach and Parmesan

You can also use penne, linguine, or any other pasta shape your family prefers to create this simple, savory dish.

View Recipe: Shrimp Fettuccine with Spinach and Parmesan

Grilled Halibut with Peach and Pepper Salsa

Photo: Gentl and Hyers

Grilled Halibut with Peach and Pepper Salsa

A fresh fruit salsa is a lovely accompaniment to grilled fish in the summer; try it also with striped bass or arctic char. Here, the season's juiciest peaches pair with fiery habanero pepper for a sweet-spicy flavor. Leave the peaches unpeeled for more color and texture.

View Recipe: Grilled Halibut with Peach and Pepper Salsa

Blackened Shrimp Tacos

Photo: Marcus Nilsson

Blackened Shrimp Tacos

Classic and delicious. Pour a fresh seltzer with lime and agave syrup, or, of course, a perfect margarita for a complete Mexican meal.

View Recipe: Blackened Shrimp Tacos

Hazelnut-Crusted Halibut with Roasted Asparagus

Photo: John Autry

Hazelnut-Crusted Halibut with Roasted Asparagus

Fish is a great choice for quick dinners–most fillets cook to perfection in less than 10 minutes. You can use pecans, walnuts, or pine nuts in place of hazelnuts. To streamline prep, roast the asparagus together with the suggested potato side dish.

View Recipe: Hazelnut-Crusted Halibut with Roasted Asparagus

Swordfish Skewers with Cilantro-Mint Pesto

Photo: Becky Luigart-Stayner

Swordfish Skewers with Cilantro-Mint Pesto

Although imported swordfish is endangered, the population for North American species is healthy. Check with your fish seller to make sure the fish you purchase was caught in the United States or Canada.

View Recipe: Swordfish Skewers with Cilantro-Mint Pesto

Roasted Salmon with Soy-Marmalade Glaze

Photo: Brian Woodcock

Roasted Salmon with Soy-Marmalade Glaze

There are a number of sustainable salmon options available; look for U.S.-caught and U.S.-farmed fish. Serve this delectable dish with snap peas or a side of quinoa.

View Recipe: Roasted Salmon with Soy-Marmalade Glaze  

Spicy Chipotle Shrimp Salad

Photo: John Autry

Spicy Chipotle Shrimp Salad

Shrimp salad is an easy make-ahead meal. For a kid-friendly twist, substitute diced red bell pepper for the chiles.

View Recipe: Spicy Chipotle Shrimp Salad

Blackened Tilapia Baja Tacos

Photo: Levi Brown

Blackened Tilapia Baja Tacos

Make food truck-style fish tacos at home using fresh tilapia, avocado, cilantro and corn tortillas. Top with a creamy onion-jalapeño sauce for amazing flavor.

View Recipe: Blackened Tilapia Baja Tacos

Mango Shrimp Kebabs

Photo: Randy Mayor

Mango Shrimp Kebabs

These fresh-flavored mango shrimp skewers are a great option for warm-weather entertaining.

View Recipe: Mango Shrimp Kebabs

Spicy Tilapia with Pineapple-Pepper Relish

Photo: Randy Mayor

Spicy Tilapia with Pineapple-Pepper Relish

Fresh pineapple chunks, now widely available in supermarkets, speed the prep for this relish. Round out this tilapia dish with a romaine lettuce salad tossed with lime dressing.

View Recipe: Spicy Tilapia with Pineapple-Pepper Relish

Cornmeal-Dusted Catfish with Quinoa Sauté

Photo: John Autry

Cornmeal-Dusted Catfish with Quinoa Sauté

Farmed catfish is an inexpensive, sustainable option. For a kid-friendly dish, omit the jalapeño in the quinoa.

View Recipe: Cornmeal-Dusted Catfish with Quinoa Sauté

Mediterranean Striped Bass

Photo: John Autry

Mediterranean Striped Bass

Poaching is a simple and foolproof method to cooking fish, provided you maintain a constant, moderate temperature as the fish cooks.

View Recipe: Mediterranean Striped Bass

Spicy Grilled Shrimp with Quinoa Salad

Photo: Randy Mayor

Spicy Grilled Shrimp with Quinoa Salad

Quinoa, shrimp, and chickpeas pack a triple punch of protein into this tasty dish.

View Recipe: Spicy Grilled Shrimp with Quinoa Salad

Seared Scallop Salad with Prosciutto Crisps

Photo: John Autry

Seared Scallop Salad with Prosciutto Crisps

Be sure to pat the scallops dry to ensure an even sear. Also, if serrano ham is available, it makes a tasty substitute for the prosciutto.

View Recipe: Seared Scallop Salad with Prosciutto Crisps

Spicy Shrimp Sliders with Celery Mayonnaise

Photo: Johnny Autry

Spicy Shrimp Sliders with Celery Mayonnaise

If you prefer a milder sandwich, omit the ground red pepper.

View Recipe: Spicy Shrimp Sliders with Celery Mayonnaise

Halibut with Bacony Corn Sauté

Photo: Justin Walker

Halibut with Bacony Corn Sauté

Be sure to buy fresh, never-frozen fish, summer corn on the cob and in the husks, and your favorite bacon. Applewood-smoked bacon is more subtle than hickory or mesquite and won't clobber all of the other ingredients. Just a spritz of fresh lime juice brings the flavors into perfect balance.

View Recipe: Halibut with Bacony Corn Sauté

Shrimp Tacos with Corn Salsa

Photo: Iain Bagwell

Shrimp Tacos with Corn Salsa

Tossing the shrimp in a little honey before cooking helps to create tasty grill marks.

View Recipe: Shrimp Tacos with Corn Salsa

Fish Stick Tacos

Photo: Grant Cornett

Fish Stick Tacos

We're happily finding healthier convenience products at the supermarket, and the frozen fish section is no exception. Look for sustainable varieties, such as those from Ian's Natural Foods, whose fish sticks are made from whole Alaskan pollack and have only 200mg sodium per serving (some had 800!). Two crunchy sticks nestle perfectly inside a corn tortilla for Baja-style fish tacos with creamy avocado and a bright, crunchy slaw.

View Recipe: Fish Stick Tacos

Cumin-Crusted Sablefish

Photo: Raymond Hom

Cumin-Crusted Sablefish

The original version of this recipe called for Chilean sea bass—although you can sometimes find a sustainable type of that fish (longline-caught in the McDonald and Falkland islands), sablefish (also known as black cod) and white sea bass are consistently good choices with a similarly rich, buttery texture. It's worth the tiny bit of effort to toast and grind your own cumin seeds—the flavor payoff is huge.

View Recipe: Cumin-Crusted Sablefish

Grilled Tuna and Broccolini with Garlic Drizzle

Photo: Becky Luigart-Stayner

Grilled Tuna and Broccolini with Garlic Drizzle

Look for Atlantic bigeye or yellowfin tuna caught using the troll or pole-and-line method.

View Recipe: Grilled Tuna and Broccolini with Garlic Drizzle

Salmon with Polenta and Warm Tomato Vinaigrette

Photo: Jason Wallis

Salmon with Polenta and Warm Tomato Vinaigrette

This meal is not just a pretty plate. It's quick, delicious, and will no doubt become a family favorite.

View Photo: Salmon with Polenta and Warm Tomato Vinaigrette

Roasted Side of Salmon with Shallot Cream

Photo: Johnny Miller

Roasted Side of Salmon with Shallot Cream

This dish is as simple as it gets, and yet it's very impressive for company. Shallots, dill, and lemon are classic flavorings for salmon. If you can't find crème fraîche, use sour cream.

View Recipe: Roasted Side of Salmon with Shallot Cream

Coconut Curried Mussels with Cauliflower

Photo: Randy Mayor

Coconut Curried Mussels with Cauliflower

Look for kaffir lime leaves at Asian markets, or substitute a teaspoon of grated lime rind. Shrimp paste is also available at Asian markets and freezes well. The homemade curry paste is worth making: It offers the best flavor and is much lower in sodium than commercial pastes.

View Recipe: Coconut Curried Mussels with Cauliflower

Coconut Curry Halibut

Photo: Jason Wallis; Styling: Missie Neville Crawford 

Coconut Curry Halibut

Pacific halibut (often labeled Alaskan halibut) is a good choice for sustainability. Less-expensive options include most U.S.-farmed tilapia and Atlantic/Icelandic cod.

View Recipe: Coconut Curry Halibut

Browned Butter Flounder with Lemon Snap Peas

Photo: Jason Wallis; Styling: Cindy Barr  

Browned Butter Flounder with Lemon Snap Peas

This small flatfish is a delicate fish with a mild sweet flavor. We paired it with browned butter, lemon juice, and parsley to balance and brighten the fillet.

View Recipe: Browned Butter Flounder with Lemon Snap Peas

Seared Salmon Fillets with Orzo Pilaf

Photo: Stephen Devries

Seared Salmon Fillets with Orzo Pilaf

While fresh dill adds a bright and herby flavor, you can also use fresh thyme as a substitute.

View Recipe: Seared Salmon Fillets with Orzo Pilaf  

Watch: The Best Way to Cook Salmon

Spice-Roasted Salmon

Photo: Jason Wallis

Spice-Roasted Salmon

Garam masala, a warm Indian spice blend, makes a simple and flavorful rub for fish, chicken, pork, or lamb.

View Recipe: Spice-Roasted Salmon  

Vietnamese Tilapia with Turmeric and Dill

Photo: Squire Fox

Vietnamese Tilapia with Turmeric and Dill

A killer savory marinade of shallots, fish sauce, toasted sesame oil, garlic, and turmeric permeates the fish and gives it a beautiful golden color. When you sear the fish in a hot-hot pan (go for stainless steel or cast iron here), it gets fantastically browned.

View Recipe: Vietnamese Tilapia with Turmeric and Dill

Tilapia with Lemon-Garlic Sauce

Photo: Squire Fox

Tilapia with Lemon-Garlic Sauce

Incredibly simple, remarkably delicious--this is an entrée that's elegant enough for entertaining and fast enough to brighten weeknight dinner doldrums. Garnish with parsley sprigs, if desired.

View Recipe: Tilapia with Lemon-Garlic Sauce

Tilapia Cakes with Mango-Coconut Curry Sauce

Photo: Squire Fox

Tilapia Cakes with Mango-Coconut Curry Sauce

Boasting big, bold global flavors, these crunchy cakes are a fun alternative to salmon croquettes or crab cakes.

View Recipe: Tilapia Cakes with Mango-Coconut Curry Sauce

Shrimp-Mango Stir-Fry and Rice Noodles

Photo: Jason Wallis

Shrimp-Mango Stir-Fry and Rice Noodles

Fresh, ripe mango adds a refreshing, slightly sweet contrast to the spicy stir-fry. You can also substitute fresh pineapple chunks, if you like.

View Recipe: Shrimp-Mango Stir-Fry and Rice Noodles

Saffron Rice with Tilapia and Shrimp

Photo: Squire Fox

Saffron Rice with Tilapia and Shrimp

This paella-inspired dish starts by infusing purchased chicken stock with shrimpy goodness; it's an easy step that makes full use of shrimp shells that would otherwise be discarded.

View Recipe: Saffron Rice with Tilapia and Shrimp

Crab Cakes with Buttermilk Ranch Dressing

Photo: Jason Wallis

Crab Cakes with Buttermilk Ranch Dressing

Bibb lettuce is velvety soft and tender, yet strong and sturdy, making it the perfect vessel for crab cakes. Crispy, fluffy, and stuffed with lump crabmeat, enjoy these lightened-up cakes for a scrumptious weeknight meal.

View Recipe: Crab Cakes with Buttermilk Ranch Dressing

Cornmeal-Crusted Tilapia with Squash Salad

Photo: Squire Fox

Cornmeal-Crusted Tilapia with Squash Salad

You just can't beat a crisp breaded fish fillet. This one, with its cornmeal crust, is reminiscent of Southern-fried catfish (but with a sweeter fish at the center).

View Recipe: Cornmeal-Crusted Tilapia with Squash Salad  

Clam Shack-Style Broiled Fish

Photo: Colin Clark

Clam Shack-Style Broiled Fish

This dish would go great with a side of old-school boiled red potatoes. For the salsa variation, serve with rice or tortillas.

View Recipe: Clam Shack-Style Broiled Fish

Glazed Salmon with Couscous

Photo: Stephen Devries

Glazed Salmon with Couscous

Fresh dill, lemon zest and juice bring a burst of bright flavor this beautiful fillet of salmon. Glazing the fish before cooking keeps it moist. A second coat later lets the sweet-tangy sauce shine.

View Recipe: Glazed Salmon with Couscous

Pescado Sarandeado

Photo: Randy Mayor

Pescado Sarandeado

You can let the pepper paste sit on the fish up to two hours. The fish will stick to the pan, but preheating the pan to high will help it release.

View Recipe: Pescado Sarandeado  

Seared Salmon with Sweet Corn and Bacon Sauté

Photo: Colin Clark

Seared Salmon with Sweet Corn and Bacon Sauté

The corn sauté makes a sweet, tasty bed for the fish and almost makes this a complete meal. Let the fillets cook undisturbed over medium-high heat for a beautiful sear.

View Recipe: Seared Salmon with Sweet Corn and Bacon Sauté  

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