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.
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
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
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
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
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
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
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
Tangy tomatoes, sweet oranges, and briny olives bring lively color and bold flavor to this simple dish.
View Recipe: Tomato-Citrus Salmon
Our version of this classic starts with a base of homemade marinara with garam masala and hot paprika peppering this Indian-inspired
View Recipe: Shrimp Vindaloo
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
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
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
Classic and delicious. Pour a fresh seltzer with lime and agave syrup, or, of course, a perfect margarita for a complete Mexican
View Recipe: Blackened Shrimp Tacos
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
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
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
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
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
These fresh-flavored mango shrimp skewers are a great option for warm-weather entertaining.
View Recipe: Mango Shrimp Kebabs
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
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
Poaching is a simple and foolproof method to cooking fish, provided you maintain a constant, moderate temperature as the fish
View Recipe: Mediterranean Striped Bass
Quinoa, shrimp, and chickpeas pack a triple punch of protein into this tasty dish.
View Recipe: Spicy Grilled Shrimp with Quinoa Salad
Be sure to pat the scallops dry to ensure an even sear. Also, if serrano ham is available, it makes a tasty substitute for
View Recipe: Seared Scallop Salad with Prosciutto Crisps
If you prefer a milder sandwich, omit the ground red pepper.
View Recipe: Spicy Shrimp Sliders with Celery Mayonnaise
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
Tossing the shrimp in a little honey before cooking helps to create tasty grill marks.
View Recipe: Shrimp Tacos with Corn Salsa
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
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
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
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
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
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
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
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
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
Garam masala, a warm Indian spice blend, makes a simple and flavorful rub for fish, chicken, pork, or lamb.
View Recipe: Spice-Roasted Salmon
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
View Recipe: Vietnamese Tilapia with Turmeric and Dill
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
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
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
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
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
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
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
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
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
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