MyPlate-Inspired Fish Entrées

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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