Heart-Healthy Seafood Recipes

Shaving raw root veggies into a side-dish salad is a fantastic approach. They're ready in just a few minutes, their earthy flavors stay vibrant, and a simple vinaigrette tenderizes them while retaining some crunch. Toss the salad with ample vinaigrette, which does double duty: It lightly softens and "cooks" the raw veggies, and its tangy, zesty flavor complements the meaty tuna so that the fish doesn't need a sauce of its own.

The American Heart Association recommends eating salmon or other fatty fish twice a week to reap the cardiovascular benefits that the omega-3 fatty acids provide. Look for wild salmon, which has 5 to 10 times fewer contaminants and persistent organic pollutants (POPs) than farm-raised.

Celery is an underrated vegetable, often used as a flavor accent for soups or Thanksgiving stuffing. But it shines as the star in a salad, thanks to its fantastic crunch and naturally salty flavor. For ease and speed, we advise slicing thinly on a mandoline. To cut by hand, line up 3 stalks and slice all at once instead of slicing each stalk individually. The crisp texture of the salad provides a nice contrast to the creamy-meaty scallops. Golden raisins are a surprising and delicious addition, offering a pop of sweetness and chewy texture; you can substitute regular raisins, dried currants, or dried cranberries.

Shrimp cook quickly (under 5 minutes), and a big batch takes just a couple of minutes more than a small one. Reheat for just a minute, or the shrimp may become rubbery. For even more coconut flavor, replace the 1/4 cup water in the rice mixture with coconut water.

A big batch of Smoky Black-Eyed Peas is perfect for a New Year’s celebration, and the leftovers are even better the next day. Turn some of the peas into a bright, colorful topper for simply sautéed fish. Make ahead for even better flavor the next day. You could also serve the relish with baked tortilla chips for a snack, or top a salad for an extra bit of fiber and protein in your lunch.

A whole-grain protein bowl is the perfect solution for when lunch needs to be quick—as well as tasty, filling, and healthy. Cook quinoa ahead of time (or buy precooked, available in pouches near the rice). To complete the lunch, serve with 1/2 cup steamed green beans as shown. Dairy-free option: Use 2 teaspoons toasted chopped walnuts instead of feta cheese.

For a faster option, you can use an equal amount of raw zucchini noodles or ribbons in place of the spaghetti squash. For a heartier dinner, serve with 1 cup steamed green beans.

You’ll be surprised at the sophistication of this 5-ingredient dish, which is easy, elegant, and beautiful. You can't go wrong when you start with salmon and a sour cream sauce, especially if the sauce is flavored with dill and horseradish. Fill out the plate with a side of steamed asparagus or haricots verts (slender French green beans), or barely wilted spinach or Swiss chard. If you have a mandoline in your kitchen, use it—carefully—on the potatoes to make the job of slicing go faster.

This recipe gives you dinner party elegance in a 20-minute dish. We rely on sea bass, a tender, mild-flavored fish with a lovely buttery quality. There are several sustainable options to choose from (Atlantic black sea bass, for one), so ask questions at the fish counter to ensure you're making a responsible choice. You can also use cod, sablefish (also called black cod), striped bass, or barramundi with great results.

Poaching helps ensure fresh lobster stays soft and cooks to perfection. Simmer gently so the lobster stays supple.

Drew Curren, chef-partner of Elm Restaurant Group in Austin, cooks both the shrimp and the relish on a grill at his Texas restaurant. If the weather is mild enough for you to grill, live-fire cooking makes this dish even more delicious, adding a hint of smoky flavor. Roll the citrus between your palm and the cutting board before slicing and juicing—it crushes the pulp a little and makes it easier to extract juice. The 16-20 count for shrimp refers to how many shrimp make a pound, which is helpful since the designations “medium,” “large,” and “extra-large” can vary from market to market. A quality, fruity, and grassy olive oil is best here to bring a touch of velvety richness to the dressing.

When you transform nuts into crumbs, they can be used as a substitute for traditional wheat breadcrumbs in breading. Crumbled nuts add more earthy flavor than plain breadcrumbs and achieve superior crispness without getting soggy. Recipe developer Robin Bashinsky, our resident nut whisperer, crushes nuts in a zip-top plastic bag instead of chopping them, this yields larger pieces without creating much fine powder. Those larger pieces give the nuts a chance to cook gently along with the food they're encrusting until they're toasty, golden, and crunchy (superfine pieces could burn and become bitter). Crumbled nuts have staying power, too: You can mix up the crumbs with seasonings and store, refrigerated, for three days or freeze for up to one month. If freezing seasoned crumbs, stick to dry spices and herbs.

The greens become wonderfully silky and aromatic once stirred into a fragrant of broth of coconut milk, curry powder, garlic, and fresh ginger. Since the greens are already cooked, they only need to be warmed through in the sauce. If you haven't made a batch of greens, stir in fresh spinach until wilted. Top with any mild, firm white fish, chicken, or shrimp. Chicken or shrimp would also be fine substitutes. Serve each bowl with a lime wedge; a squeeze brings the whole dish together.

Think of this main as shrimp and grits with a distinctly Cajun attitude. Halved okra not only looks gorgeous, but it'll also give off less "slime" than chopped okra. Let the vegetables caramelize a bit in the pan for a richer base. Just need sauce for this meal? Simmer 1 pound pureed fresh tomatoes for 15 minutes. Add to pan in step 2.

Wild salmon has less saturated fat, fewer calories, and 5 to 10 times fewer contaminants and persistent organic pollutants (POPs) than farm-raised (in early studies, POPs have been linked to impaired brain development, type 2 diabetes, and obesity). There’s no need to give up all farmed salmon, and eating some is always better than none. Aim to eat at least 1 to 2 servings of omega-3 rich fatty fish weekly.

If you can't find whole trout, use fillets; they'll only need to grill for about 4 minutes. You can also use 20 ounces frozen, thawed cherries: Use the liquid (don't drain them); simmer in step 1 until the liquid almost fully evaporates before stirring in the port and honey.

Shrimps tossed in spicy vinegar BBQ sauce are a super-savory toast topping that makes a great lunch or light dinner. Pair these flavorful open-faced sandwiches with the Haricots Verts with Cherry Tomatoes and Mushrooms for a colorful and complete plate.

Consider this light dinner an antidote to a season of rich stews, braises, and roasts. Serve with Cilantro Quinoa with Pine Nuts for date night, or double for 4 people. The tart, bright citrus topper cuts through the natural fattiness of the salmon; it would overwhelm lighter fish like cod or flounder. After freeing the citrus sections, squeeze the membranes over a bowl and make a quick vinaigrette for enjoying during the week. Change up the salsa with chopped tart-crisp apples and a seeded minced jalapeño, or try diced ripe pear and pomegranate arils.

Mahimahi has a sturdy, dense texture that holds up to the marinade (more delicate fish like snapper or tilapia would cure in the the lime juice). If using a lighter fish, skip the marinade and squeeze lime wedge over the fish after cooking instead.

This is a great go-to pasta recipe that you can whip up in a pinch with essentially whatever you have on hand. You can try swapping the shrimp for white beans to turn the lemony seafood pasta into a vibrant vegetarian entrée.

The creamy sauce offers a cool counterpoint to the bold blackening spices. Not in the mood for tilapia? The recipe is also great with chicken, sliced flank steak, or shrimp. Toss some avocado, tomato, and cilantro into the mix, and you're ready to knock Taco Tuesday out of the park.

The loaded deli bagel works perfectly as an instant toast topper: Greek yogurt has the same tang and richness as cream cheese, and you don't have to wait for it to soften. Greek yogurt also contains more protein compared to cream cheese. Plus, our version of the traditional bagel sandwich is significantly lower in fat, calories, carbohydrates, sugars, and cholesterol. To keep the bread from getting soggy, pack the components of this open-faced sandwich separately. Sprinkle with additional chives for more punch. From sandwiches to scrambled eggs, smoked salmon makes a great addition to a variety of recipes. Need ideas on how to use up leftover Greek yogurt? We have lots of creative ways to put this healthy staple to good use.

Traditionally made with crushed red pepper, this recipe uses fresh chiles. Serrano chiles are hot; for less heat, use Fresno chiles.

A Fresno chile gives the devilish sauce its heat.

No pastry brush? Use a spoon to divide the sticky glaze evenly over fillets and then use the back of the spoon to spread. Preheating the pan allows the skin side of the salmon fillets to crisp while the broiler quickly cooks the flesh side. The honey-Dijon glaze locks in moisture and caramelizes nicely in the hot oven.

Eggplant is the real star here, with its meaty texture and savory notes that match those of the tuna. Soy sauce and sesame oil deepen the effect, and edamame offers delightful chew.

Ask for salmon fillets from the head end of the fish—the tail end is much thinner.

Forget shrimp cocktail—this will be your go-to party staple from now on. You could take the shrimp off the skewers for the platter, but the pick-up nature of kebabs is great for parties.

Look for sustainable yellowfin tuna caught off the U.S. Pacific coast, or sub ½ pound cooked shrimp. Look for rice paper wrappers on the Asian foods aisle of the grocery store; if you can't find them, turn the rolls into lettuce wraps. Use pineapple preserves as a glaze for pork, add to a grilled jam and cheese sandwich, or dollop over coconut ice cream.

A little bit of the black bean liquid brings the chunky mash together. The mash also helps to hold all the filling in place.

Adding the orange slices to the packets will perfume the fish and make the slices easier to squeeze after grilling. Remove the foil and arrange fillets over asparagus for a lovely presentation. No grill? Bake the packets at 425° for 15 minutes or until desired degree of doneness.

Loads of flavor come from a simple combo of olive oil, garlic, and reduced white wine that serves as both a basting liquid and a dressing for the herbaceous salad.

Our finishing touches—a hit of herbs, peppery olive oil, and tangy vinegar—make these shrimp the freshest, most irresistible appetizer. Leave the tails on so guests have a handle for these tasty bites.

These simple, vibrant tacos rely largely on superfresh ingredients for the fullest flavor potential. Opt for just-ripe avocados and tuna from a source you trust.

Steven Brown (chef and owner of Tilia) uses beets to bring earthy flavor and bright, bold color to cured salmon, which he serves on sourdough toasts with fromage blanc, hard-cooked egg, radish slices, and a few drops of tangerine-infused oil. Feel free to sub store-bought smoked salmon that's thinly sliced. You can also go low-carb and serve the salmon on long cucumber slices.

For a full-on shrimp boil feast, pair this dish with boiled fresh corn on the cob and baby red potatoes.

This lightly sweet, herby puree radiates with spring flavor and color.

Author Andrea Nguyen and husband Rory O'Brien use fish sauce nearly every day, in traditional Vietnamese and Thai dishes, and as a stealth ingredient in BBQ sauce. "When a Western dish such as chili or boeuf bourguignon needs extra gravitas," Nguyen says, nuoc mam is part of the remedy. Carp is the fish typically used in this traditional Vietnamese soups (known as rieu), but since it is not commonly available at regular markets, Nguyen switched to salmon.

This takeout favorite is fast and easy with a little prep help from the kids.

Layering the elements of this flavor-bomb salad guarantees even distribution in every bite and makes for a lovely platter.

A bed of fragrant fresh thyme lends wonderful flavor to the fish. Have your fishmonger remove the pin bones from the fillet, and choose one cut toward the head end of the fish.

This simple, Tuscan-inspired stew is the perfect casual supper for two, though it can easily be doubled. Enjoy leftovers with a piece of whole-grain French bread baguette for dunking. Chop the fresh fennel fronds and stir a little into the shrimp mixture, top a fresh salad, or make a peso.

You can also pan-sear the tuna: Heat a cast-iron skillet over high heat. Coat pan with cooking spray or 1 tablespoon canola oil. Add tuna steaks to pan, and cook 2 minutes on each side.

Mottled pink cranberry beans lose their vibrant color once cooked, but no matter; their creamy texture and mild taste are the stars of the dish. You can substitute lima beans if you can't find cranberry beans. Just-picked corn is a must: Check for a fresh, moist stem.

Radishes become tender and blushing pink when sautéed, a lovely addition to the quinoa. Move over, spuds and rice. Quick-cooking quinoa is a protein-packed whole grain that's the new everyday starch in your pantry. Red onion is pungent enough to hold its own, sturdy enough to add great crunch, and pretty enough to showcase.

The tangy herbed yogurt sauce also moistens the salmon during cooking.

Pan-seared, caramelized scallops bring their own natural sweetness into play, while browned butter boosts richness and fresh thyme adds herbal brightness. It's a fancy-seeming dish with exquisite flavor balance that's a breeze to put together, letting you spend more time with your company than stoveside.

The popular appetizer becomes a substantial summer entrée for two. Speed up prep time by having all of the ingredients ready in small bowls before assembling. Mirin has a sweet, slightly acidic flavor that rounds out the dipping sauce. Dry sherry will also work.

Add bright, bold colors to your palate with this nutty dinner. The sesame-peanut sauce is so downright delicious, you'll want to drizzle it over every meal.

In this recipe, the remaining refrigerated polenta is cut into cubes and threaded onto skewers alongside shrimp and grape tomatoes. This filling dinner comes together quickly and satisfies with less than 300 calories per serving.

By steaming the clams, your brain will benefit from every ounce of B12 goodness (42mcg per serving); as the clams steam, their juices will drip down into the pot to create a wonderfully flavorful, healthy broth. Hence the “sop sauce”—you’ll want to slurp or soak up every drop. Fresh clams should be closed or just slightly opened before steaming; you’ll know they’re ready when they open up nice and wide.

Give fish time to absorb aromatic herbal and citrus essence while it cooks, in an ovenlike environment, to the perfect tenderness. And because it stays covered, the fishy odors won't fill the house.

The aioli features heart-healthy avocado, which contributes vitamin E to this dish. But the real nutritional standout is the tuna, which is rich in niacin.

A hot skillet is key to a deep golden sear on the scallops. Prepare the fruit salsa in the same skillet as the scallops for an easy one-pan cleanup. Jasmine rice rounds out the meal.

Chopped fresh herbs dress up salmon fillets, which are a great source of heart-healthy omega-3 fatty acids. The homemade vinaigrette brightens salad greens while keeping calories and fat in check. Serve salmon with lemon wedges.

Here is a great example of how bold Asian and Latin flavors work well together. Orange and lime juice substitute for rice vinegar, the acidic ingredient typically used in a Japanese ponzu dipping sauce. It gets a kick from the hot, smoky chipotle chiles.

Invite company over for this gourmet-inspired dish that's a snap to make. Smoked paprika, available in supermarkets, is nice to spice up sour cream, eggs, or rice. Its pungency offsets the shrimp's sweetness. Serve with bagged prewashed salad greens splashed with vinaigrette.

Using frozen vegetables allows you to measure out precisely what you need.

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.

En papillote is the French term for food baked in a parchment paper packet; it's a favorite way of preparing fish in New Orleans. This recipe easily doubles to serve four.

More adventurous greens, such as napa cabbage and watercress, add crunch. Shrimp boosts levels of lean, low–saturated-fat protein and omega-3s, while sesame seeds offer the minerals iron, magnesium, and zinc.

The salad brings bright, fresh Mediterranean flavors to this simple fish dish. A mandoline slices fennel evenly.

The delicate, subtle flavors of roasted pistachios and lavender honey transform this baked grouper into an easy, yet refined meal that family and friends will remember. Serve with sautéed spinach.