5-Ingredient Seafood Recipes

A symbol of vitality since Roman times, fresh dill lends its sharp flavor and a distinct aroma to mild and delicate founder fillets. Sour cream and capers add tang.

Pantry Checklist:

• Flounder fillets (4 6-oz)
• Fresh dill
• Reduced-fat sour cream
• Capers
• Lemons

Prep: 8 minutes
Cook: 12 minutes

Baked in parchment paper, this dish gently steams in a chunky sauce. Serve with crusty bread for sopping up the delicate juices.

Pantry Checklist:

• Halibut fillets (4-6-oz)
• Shallot
• Fresh salsa
• Frozen artichoke
• Lemon

Prep: 15 minutes
Cook: 15 minutes

A simple salsa of spicy canned tomatoes and diced avocado enlivens a charred halibut fillet. Serve with rice or toasted bread.

Pantry Checklist:

• Halibut fillets (4 6 oz)
• Green onions
• Diced tomatoes and green chiles
• Avocado
• Lime wedges

Prep: 7 minutes
Cook: 8 minutes

While the halibut cooks on the grill (about 8 minutes), prepare the pesto sauce. Serve with grilled zucchini and red peppers (or whatever fresh veggies you have on hand).

Pantry Checklist:

• Halibut fillets (4 6-oz.)
• Basil leaves
• Fresh parmesan cheese
• Garlic cloves
• Lemon

Prep: 3 minutes
Cook: 8 minutes

Slice the onion just before placing it on the grill. If given time to set, the onion rings will begin to separate and will not have good grill marks.

Pantry Checklist:

• Jalapeño Pepper
• Onion
• Bell Peppers
• Tilapia
• Tortillas

Panko and sunflower seeds form a crispy-chewy crust that bakes quickly into faux-fried goodness. Serve with steamed asparagus tossed with grated lemon rind.

Pantry Checklist:

• Orange roughy fillets (4-6-oz)
• Egg whites
• Lemon
• Italian-seasoned panko
• Unsalted sunflower seed kernels

Prep: 8 minutes
Cook: 10 minutes
Other: 10 minutes

This sweet-and-spicy glaze permeates the fish as it broils, creating an intensely satisfying entrée with only 298 calories per serving.

Herbed butter melts atop baked fish hot from the oven, filling your kitchen with wonderful fragrance. Serve with a salad or with Sautéed Zucchini and Bell Peppers.

Pantry Checklist:

• Red snapper fillets (4 6-oz)
• Lemons
• Paprika
• Butter
• Fresh herbs

Prep: 9 minutes
Cook: 13 minutes

Farmed tilpia is a wonderfully budget-friendly fish that's also a good sustainable seafood choice.

This nutty pan-fried dish might remind you of trout amandine. Round out your meal with sautéed green beans and mashed potatoes.

Farm-raised catfish are good for your budget, your health, and the environment. Chipotle salsa gives oomph to this mild-tasting fish.

This bold salsa punches up the flavor with any mild fish. If you don't have tilapia, try sole, flounder, or any other thin white fillets.

This simple, classic combination highlights the delicate flavors of fresh scallops without overpowering them.

Freshly squeezed citrus balances the heat of this rich sauce. If you buy peeled and deveined shrimp, this recipe is ready in just 10 minutes.

Pantry Checklist:

• Shrimp - large (1 ½ pounds)
• Green onions
• Chili powder
• Fresh lime juice
• Butter

Prep: 4 minutes
Cook: 6 minutes

Barbecue shrimp is usually prepared in the oven, but this recipe speeds things up with a stovetop approach. Serve with a citrusy salad and finish with a tropical sorbet.

Pantry Checklist:

• Shrimp (2 lbs)
• Fat-free Italian dressing
• Butter
• Lemons
• Dried rosemary

Prep: 2 minutes
Cook: 6 minutes

Soy nuts add a delightful crunch to this spicy Chinese dish. If you can find them, substitute peanuts. Serve with steamed broccoli and rice.

Pantry Checklist:

• Shrimp (1 ½ lbs)
• Crushed red pepper
• Light sesame-ginger dressing
• Green onions
• Lightly salted toasted soy nuts

Prep: 2 minutes
Cook: 7 minutes

Love the taste of low country shrimp and grits? This lightened version delivers all the flavor with only 142 calories per serving.

Jarred pesto is the shortcut to this summery dish. For best results, buy the refrigerated variety. Garnish with basil for extra freshness.

Pantry Checklist:

• Shrimp (1 ¼ lbs)
• Angel hair pasta (4 oz)
• Pesto
• Grape tomatoes
• Fresh parmesan cheese

Prep: 8 minutes
Cook: 15 minutes

Roasting the fish whole keeps it tender and succulent. If you can’t find striped bass, you can substitute whole white fish or yellowtail snapper, which are both sustainable options.