Healthy Seafood Dinners in 45 Minutes or Less - Cooking Light

Photo: Iain Bagwell

We've traded butter and breading for fresh seasonings and heart-healthy oils to make weeknight suppers you'll feel good about feeding your family. Start with the freshest catch from your fishmonger, and keep it nutritious by sautéeing salmon in robust spices, stirring shrimp into veggie-packed soups, or baking panko-crusted tilapia in the oven. Use one of our go-with-anything sauces to further dress your fish.

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Fast Pan-Fried Salmon

Photo: Caitlin Bensel

View Recipe: Fast Pan-Fried Salmon

Cutting fish into escalopes (thin slices)—as the famous Troisgros restaurant family in France does—facilitates fast cooking and delicate searing. Serve with sautéed veggies such as Soy-Glazed Vegetables. Use white pepper on the fish for an earthy flavor with less heat. Black pepper adds specks of color and a hotter taste.

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Spice-Roasted Salmon with Roasted Cauliflower

Photo: Caitlin Bensel

View Recipe: Spice-Roasted Salmon with Roasted Cauliflower

Moroccan spices blend earthy (cumin) with warm and fragrant (coriander and allspice). Salmon and cauliflower embrace these flavors well. Look for thicker salmon fillets from the upper portion of the fish rather than thinner tail pieces.

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Sheet Pan Baked Tilapia with Roasted Vegetables

Photo: Caitlin Bensel

View Recipe: Sheet Pan Baked Tilapia with Roasted Vegetables

Arrange the fish and the broccoli-carrot mixture on the same pan for quick cleanup. Add lemon wedges and bring to the table for a gorgeous presentation.

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Creole Shrimp and Creamed Corn

Photo: Jennifer Causey

View Recipe: Creole Shrimp and Creamed Corn

This dish is a fresh, tasty twist on shrimp and grits. The shrimp mixture takes on bold flavors from Creole seasoning, smoked paprika, thyme, and garlic—making for a robust mixture that’s complemented by the sweetness of the creamed corn. Aim for large shrimp here so the dish feels a little more special; we suggest 16/20 count shrimp or 10/15 count if you want them even bigger.

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Crispy Salmon Fillets with Sesame-Soy Drizzle

Photo: Jennifer Causey

View Recipe: Crispy Salmon Fillets with Sesame-Soy Drizzle

Making sure to dry the skin as thoroughly as possible ensures it will crisp up instead of steaming and becoming soggy in the pan. To get the absolute last bit of moisture out, try this trick: After patting the whole fillet dry with towels, run the dull back edge of a knife along the skin like a squeegee—wipe off any liquid this pulls out onto the knife, and pat the skin dry again.

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Seared Scallops with Chile-Garlic Spinach

Caitlin Bensel

View recipe: Seared Scallops With Chile-Garlic Spinach

The trick to perfect scallops is to leave them alone once they hit the pan—they’ll stick to the skillet at first then release once they sear. If you prefer less heat, use just one Fresno chile and remove the seeds before adding to the pan. Make this keto-friendly by omitting the rice. Serve with extra spinach, if you like.

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Sautéed Scallops with Shaved Celery Salad

Photo: Greg Dupree

View Recipe: Sautéed Scallops with Shaved Celery Salad

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. Omit the raisins and the sugar in the dressing to make this dish even more keto-friendly.

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Sautéed Salmon with Chimichurri and Potatoes

Jennifer Causey

View Recipe: Sautéed Salmon with Chimichurri and Potatoes

Salmon’s high healthy-fat content helps it stay moist under high-heat cooking, unlike flaky fish, which might dry out.

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Simply Steamed Salmon and Corn With Dill Yogurt

Jennifer Causey

View Recipe: Steamed Salmon and Corn With Dill Yogurt

Steaming is a gentle cooking method that preserves the natural flavors of all the components of this 15-minute meal.

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Steamed Shrimp and Watermelon Salad

Jennifer Causey

View Recipe: Steamed Shrimp and Watermelon Salad

Steaming the shrimp helps prevent overcooking and keeps it succulent. Watermelon makes a surprisingly good pairing.

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Thai Pineapple Shrimp Curry

Jennifer Causey

View Recipe: Thai Pineapple Shrimp Curry

Green curry paste is the base of the flavorful sauce—look for it in the Asian foods aisle of your supermarket.

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Sea Bass with Citrus Salsa

Photo: Jennifer Causey

View Recipe: Sea Bass with Citrus Salsa

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.

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Almond-Crusted Trout with Swiss Chard

Victor Protasio

Put that bag of almond flour to good use and create a crispy crust without any bread crumbs. The Swiss chard mixture acts as a flavorful sauce and side dish, making for a delicious one-pan meal.

View the recipe: Almond-Crusted Trout with Swiss Chard

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Almond-Crusted Trout with Dill and Fresh Brussels Sprouts Salad with Dijon Dressing

Photo: Jennifer Causey

View Recipe: Almond-Crusted Trout with Dill

Mild-flavored trout filets get an extra-crispy crust from almonds. You could sub flounder or tilapia for the trout and pecans or walnuts for the almonds. Serve with Fresh Brussels Sprouts Salad with Dijon Dressing. Fresh Brussels sprouts are faintly nutty and crunchy, sturdy enough for bold vinaigrettes yet mild enough to pair with delicate mixed greens. Trim the ends and outer leaves, and then use a mandoline or a sharp knife to slice. Or do yourself one better and seek out shaved Brussels sprouts at your supermarket.

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Mussels with Buttery Turmeric Broth

Photo: Caitlin Bensel

View Recipe: Mussels with Buttery Turmeric Broth

Many folks feel that mussels are a restaurant dish—something to order off the menu. But they’re surprisingly affordable at the market and quick and easy to cook at home. They’re also a standout sustainable star, a great option for those looking to make better seafood choices. All you need to turn them into a knockout meal are a handful of ingredients and a good Dutch oven; the roomy pot and tight-fitting lid will steam them to perfection. For even richer flavor, try using unsalted cultured butter; the slight tang and richer flavor are incredible.

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Smoked Trout Niçoise

Victor Protasio

View Recipe: Smoked Trout Niçoise

Filling and satisfying, the trout, olives, and Dijon bring the right amount of saltiness to this crisp vegetable–heavy salad.

Look for medium or small potatoes, but not the tiny-baby kind. We use one pot of boiling water for all of the blanching to save on time and clean-up. Simply take everything out with tongs or a slotted spoon and keep your water boiling.

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Swordfish Scaloppine With Capers

Greg DuPree

View Recipe: Swordfish Scaloppine With Capers

This wildly delicious main takes little more than half an hour to put together and is a super satisfying summer dinner.

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Crispy Fish With Scallions and Peppers

Jennifer Causey

View Recipe: Quick Crispy Fish With Scallions and Peppers

Tilapia is pan-fried (think crispy breaded chicken, but in less time) before being tossed in a sticky-sweet sauce.

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Quinoa-Crusted Fish Nuggets with Tartar Sauce

Photo: Monica Buck

View Recipe: Quinoa-Crusted Fish Nuggets with Tartar Sauce

Quinoa is a gluten-free source of protein, iron, and fiber, plus it's a quick and flavorful way to get in a serving of whole grains. You can find beige, red, black, or tricolor quinoa in stores; they all taste the same, so use whichever color you prefer. These freezer-friendly quinoa nuggets give store bought ones a run for their money. Any firm white fish will work, such as grouper, halibut, flounder, or cod. Use rice flour to make gluten-free nuggets.

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Tuesday: Almond-and-Flax-Crusted Fish

Photo: Caitlin Bensel

View Recipe: Almond-and-Flax-Crusted Fish

Earthy ground flaxseed and nutty-sweet almond flour join forces to create a super crisp gluten-free breading for tilapia—though you can also use it on chicken too. Serve with Celery, Apple, and Almond Salad.

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Corn and Crab Pita Nachos

Greg DuPree

View Recipe: Corn and Crab Pita Nachos

This dish is inspired by the crab melts that New England chef Ana Sortun’s mother made her when she was growing up in the Pacific Northwest.

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Fish with Fire-Roasted Summer Veggies

Photo: Jennifer Causey

View Recipe: Fish with Fire-Roasted Summer Veggies

If you haven't tried halibut yet, this simple recipe is a great place to splurge. The fish is mild with a texture that's just firm enough to do well on the grill. If you can't find it, try sustainably caught flounder or snapper.

Pantry Checklist

Halibut
Cherry Tomatoes
Corn
Balsamic Glaze
Shallots

Hands-On: 20 minutes
Total: 25 minutes

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Shrimp-And-Orange Salad

Caitlin Bensel

View Recipe: Shrimp-And-Orange Salad

Practice and show off your knife skills by making this main course salad. Zest the orange before segmenting it. To give precooked shrimp a refresh, toss them in a good 1/2 teaspoon salt, then rinse and pat dry. Cutting the shrimp in half symmetrically makes it go further and makes them easier to eat.

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Grilled Romaine Salad With Crab

Photo: Caitlin Bensel

View Recipe: Grilled Romaine Salad With Crab

Welcome to grilled salad season. A quick char adds smoky depth and a glossy finish to crisp romaine hearts, making them the perfect base for fresh fixings. You'll get smokier results on an outdoor grill, but a stovetop grill pan will give a subtler effect. Our guacamole dressing is a simple riff on green goddess, mastering the less-is-more summer motif. If you can't find crab, use frozen, thawed shrimp instead.

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Zucchini and Shrimp Cakes With Snap Pea Relish

Photo: Jennifer Causey

View Recipe: Zucchini and Shrimp Cakes With Snap Pea Relish

These shrimp and zucchini patties are a delicious expression of warmer weather—and best of all, you can have them ready in under 30 minutes.These patties cook quickly, just 3 minutes on each side.

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Crab Cakes with Spicy Rémoulade

Photo: Caitlin Bensel

View Recipe: Crab Cakes with Spicy Rémoulade

These light, tender crab cakes are ready in just 20 minutes, making them an easy, elegant main. Look for fresh lump crabmeat at the fish counter for a sweet, clean flavor. Serve with a salad of mixed greens and fennel.

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Crab, Fennel and Basil Spaghetti

Photo: Caitlin Bensel

View Recipe: Crab, Fennel and Basil Spaghetti

Sweet crabmeat, sautéed fennel, and lots of herbs create a fresh and easy dish. Because this pasta toss is light and delicately flavored, it's perfect for warmer weather.

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Blackened Tilapia Po’boys

Jennifer Causey

View Recipe: Blackened Tilapia Po’boys

In place of fried shrimp, spice-rubbed tilapia lightens the calorie load while still harnessing classic Cajun flavors.

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Soy-Marinated Tuna Kebabs

Jennifer Causey

View Recipe: Soy-Marinated Tuna Kebabs

Our Asian spin on kebabs pairs fresh tuna with hearty veggies in a weeknight main that’s also great for entertaining.

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Grilled Tuna With Tapenade Salsa

Jennifer Causey

View Recipe: Grilled Tuna With Tapenade Salsa

Two classic dips, tapenade and salsa, join forces for a fish topper that is salty, scoopable, and summer-fresh.

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Garlicky Steamed Clams

Photo: Iain Bagwell

View Recipe: Garlicky Steamed Clams

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.

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31 Healthy Seafood Dinners in 45 Minutes or Less

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Fast Pan-Fried Salmon

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Spice-Roasted Salmon with Roasted Cauliflower

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Sheet Pan Baked Tilapia with Roasted Vegetables

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Creole Shrimp and Creamed Corn

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Crispy Salmon Fillets with Sesame-Soy Drizzle

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Seared Scallops with Chile-Garlic Spinach

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Sautéed Scallops with Shaved Celery Salad

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Sautéed Salmon with Chimichurri and Potatoes

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Simply Steamed Salmon and Corn With Dill Yogurt

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Steamed Shrimp and Watermelon Salad

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Thai Pineapple Shrimp Curry

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Sea Bass with Citrus Salsa

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Almond-Crusted Trout with Swiss Chard

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Almond-Crusted Trout with Dill and Fresh Brussels Sprouts Salad with Dijon Dressing

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Mussels with Buttery Turmeric Broth

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Smoked Trout Niçoise

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Swordfish Scaloppine With Capers

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Crispy Fish With Scallions and Peppers

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Quinoa-Crusted Fish Nuggets with Tartar Sauce

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Tuesday: Almond-and-Flax-Crusted Fish

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Corn and Crab Pita Nachos

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Fish with Fire-Roasted Summer Veggies

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Shrimp-And-Orange Salad

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Grilled Romaine Salad With Crab

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Zucchini and Shrimp Cakes With Snap Pea Relish

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Crab Cakes with Spicy Rémoulade

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