31 Healthy Seafood Dinners in 45 Minutes or Less

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.

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.

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.

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.

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.

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.

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.

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

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

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

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

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.

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

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.

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.

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.

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

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

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.  

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.

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

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.

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.

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.

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.

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.

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

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

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

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.