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  3. 50+ Seafood Recipes Under 300 Calories

50+ Seafood Recipes Under 300 Calories

February 21, 2017
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Credit: Photo: Johnny Autry
If you're watching your calorie intake and love seafood, you've come to the right place. Our portfolio of delicious low-calorie seafood dishes does the calorie counting for you (all of these are 300 calories or less per serving) so you can focus on making the meal, and enjoying it. The only arithmetic you'll be responsible for is subtracting pounds.
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Seafood Recipes Under 300 Calories

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Indian Spice-Rubbed Shrimp

Credit: Victor Protasio
View Recipe: Indian Spice-Rubbed Shrimp

Pepper was the primary heat source in Indian dishes until the Portuguese introduced chiles in the 1500s. Both are used for this fiery shrimp dish from Goa, a former Portuguese colony, in southern India.

Traditionally, feni (a Goan cashew fruit or coconut palm liquor) would go into this type of dish. This recipe, inspired by author and Indian food expert Julie Sahni, calls for gin—an aromatic nod to the dish’s origins that also helps carry the spice notes.

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Broiled Tilapia With Yogurt and Herbs

Credit: Jennifer Causey
View Recipe: Broiled Tilapia With Yogurt and Herbs

Parcook the tilapia before slathering on the sauce to brown it slightly. Look for fillets with even thickness, but if you can't find them, fold the thin end of the fillet under itself to encourage even cooking. Serve this with a New Zealand Sauvignon Blanc or American Pinot Gris—both pick up on the floral and herbal notes and accentuate the topping's acidity.

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Slow-Roasted Halibut With Herb Salad

Credit: Victor Protasio
View Recipe: Slow-Roasted Halibut With Herb Salad

Slow-roasting at a low temperature is a nearly fool-proof way to cook fish without overcooking it. The rich, buttery flavor and firm, flaky texture of halibut shine in this recipe. Chervil is a delicious herb that would be lovely in the salad, but if it’s not readily available, parsley is a fine substitute.

Take this recipe to the next level by putting fresh herbs and lemon slices under the fillets while you cook them in the oven to perfume the fish.

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A Perfect Pot of Mussels

Credit: Victor Protasio
View Recipe: A Perfect Pot of Mussels

Mussels may be the perfect at-home seafood. They are easy to make, delicious, super fast, and endlessly adaptable. You can use any herbs, spices, and liquids you have to impart delicious flavor. Try the recipe below, mix and match your favorite ingredients, or use what you have left in the fridge—it's hard to go wrong!

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Blackened Catfish

Credit: Caitlin Bensel
View Recipe: Blackened Catfish

Catfish is a perfect partner for the bold flavors of this spice blend, but any thin, white-flesh fillet such as trout, snapper, or perch are worthy substitutions in a pinch. Don’t skip the lemon; it adds brightness and acidity to balance the fiery fish and buttery sauce.

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Sesame Shrimp With Smashed Cucumber Salad

Credit: Photo: Victor Protasio
View Recipe: Sesame Shrimp With Smashed Cucumber Salad

A bright and tangy Asian cucumber salad makes a crisp compliment to quick sauteed shrimp. Gently smashing fresh cucumber slices helps them absorb more vinaigrette, almost as if they've been marinating overnight. It’s a popular technique in many parts of Asia because cucumbers take on sweet, sour, and spicy flavors so well.

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Grilled Romaine Salad With Crab

Credit: 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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Brined Shrimp With Charred Corn Salad

Credit: Photo: Caitlin Bensel
View Recipe: Brined Shrimp With Charred Corn Salad

Seared shrimp with a quick spice rub pairs with pan-charred summer vegetables in this simple dish that pops with fresh flavor. A little white wine vinegar balances the sweetness of the caramelized veggies and also complements the shrimp.

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Crab-Stuffed Avocados

Credit: Photo: Hector Manuel Sanchez
View Recipe: Crab-Stuffed Avocados

We couldn't resist stuffing cup-shaped avocado halves, here gently seared until lightly caramelized. Sweet crabmeat dressed with zingy lemon and tarragon is a nice complement to the buttery avocado; chopped cooked shrimp or shredded chicken breast would also work. You could also fill the halves with a fresh summer squash salad or black bean salsa.

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Shishito and Shrimp Skewers With Chimichurri

Credit: Photo: Jennifer Causey
View Recipe: Shishito and Shrimp Skewers With Chimichurri

Ridged shishito peppers are usually pleasantly bitter with mild to medium heat, but watch out: Every so often, you'll get one that packs a fiery punch.

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Curry-Poached Cod With Snap Pea Slaw

Credit: Photo: Greg Dupree
View Recipe: Curry-Poached Cod With Snap Pea Slaw

While a lot of curry paste makes a fantastic marinade, just a little can make a light, fragrant poaching liquid for delicate cod fillets. A crunchy, colorful slaw makes this a refreshing summer main.

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Charred Shrimp and Okra Bowl

Credit: Photo: Caitlin Bensel
View Recipe: Charred Shrimp and Okra Bowl

We love a great gumbo, but the dish can feel a little too hearty for warm summer days. This dish keeps the classic elements of gumbo but with a fresh identity. Traditional? No. Completely delicious? Yes!

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Zucchini and Shrimp Cakes With Snap Pea Relish

Credit: Photo: Jennifer Causey
View Recipe: Zucchini and Shrimp Cakes With Snap Pea Relish

Just a little shrimp goes a long way in these spring-inspired cakes. If using frozen shrimp, make sure to thaw completely before peeling and chopping, otherwise the shrimp may fall apart. The cakes cook quickly, just 3 minutes on each side.

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Crispy Potato Cakes With Smoked Salmon

Credit: Photo: Jennifer Causey
View Recipe: Crispy Potato Cakes With Smoked Salmon

Go ahead and get the frozen shredded potatoes—they're a fast cook's friend: They need no draining or thawing. Serve for brunch with a side of fruit.

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Cod With Herbed Pea Relish

Credit: Photo: Jennifer Causey
View Recipe: Cod With Herbed Pea Relish

Here's a quick and easy dish: Top simply seasoned cod fillets with a fresh spring relish of peas, shallots, capers, lime juice, oregano, and red pepper. The result? A healthy dinner you've made in just minutes.

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Cod With Fennel and Fingerling Potatoes

Credit: Photo: Greg Dupree
View Recipe: Cod With Fennel and Fingerling Potatoes

Fingerling potatoes add some satisfying heft to a light dish of fish and veggies in a clean broth.

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Maple-Glazed Salmon

Credit: Photo: Jennifer Causey
View Recipe: Maple-Glazed Salmon

This weeknight recipes comes together quickly, but you can shave off a few additional minutes by premixing the seasonings and storing in an airtight container. Brushing the fillets with maple syrup adds a touch of sweetness.

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Seared Cod With Bacon, Braised Fennel, and Kale

Credit: Photo: Jennifer Causey
View Recipe: Seared Cod With Bacon, Braised Fennel, and Kale

It’s easy to get your vegetable fix in winter with this simple fennel and kale skillet supper. First, sear the cod fillets in the bacon drippings to get a good crust, then add back to the pan and cover so they can steam and impart their juices on the vegetable mixture. You can use any flaky fish in place of cod, such as grouper or snapper. We love the colorful pop of multicolored mini peppers, but a red or yellow bell pepper would also work. If you think you’re not a fan of fennel, try it here—the slices will mellow considerably once sautéed and steamed.

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Egg and Nova Whole-Grain Waffle

Credit: Photo: Hector Manuel Sanchez
View Recipe: Egg and Nova Whole-Grain Waffle

Swaps your syrup for smoked salmon and a poached egg seasoned with fresh dill and chives, and you'll save yourself 20g of added sugar. Look for frozen whole-grain waffles with less sugar and more protein to really start your day right.

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Seared Grouper With Black-Eyed Pea Relish

Credit: Photo: Jennifer Causey
View Recipe: Seared Grouper With Black-Eyed Pea Relish

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.

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Shrimp With Grilled Citrus and Leek Relish

Credit: Photo: Jennifer Causey
View Recipe: Shrimp With Grilled Citrus and Leek Relish

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.

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Easy Sesame-Hoisin Salmon

Credit: Photo: Victor Protasio
View Recipe: Easy Sesame-Hoisin Salmon

This just might become one of your go-to weeknight mains. It’s incredibly easy to make, near foolproof, and a guaranteed family pleaser. It works especially well with sustainable farmed salmon, which is oilier than wild salmon. The sweet-nutty-salty sauce is a perfect match for the rich fish and tames any sort of fishy flavors the salmon might have. Be sure to top the fillets with any remaining sauce in the baking dish—you don’t want any of that goodness to go to waste. Serve with steamed green beans and brown rice or quinoa for an easy, well-rounded meal.

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Pan-Seared Shrimp With Rosemary Spaghetti Squash

Credit: Photo: Colin Price
View Recipe: Pan-Seared Shrimp With Rosemary Spaghetti Squash

Sauteed shrimp and herby spaghetti squash combine for an easy, low-carb dinner that's packed with flavor. 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.

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Fresh Corn and Potato Soup With Sautéed Shrimp

Credit: Photo: Jennifer Causey
View Recipe: Fresh Corn and Potato Soup With Sautéed Shrimp

Sweet fresh corn and butter-sautéed shrimp pair up deliciously in this seasonal soup. After tasting the delicious results of "milking" a fresh corn cob, you'll never shuck and chuck again. We fully tap the flavor of in-season corn with this kernel-to-cob cooking method, infusing our summer soup with a wealth of rich, sweet flavor. 

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Grilled Shrimp Caesar Salad

Credit: Photo: Jennifer Causey
View Recipe: Grilled Shrimp Caesar Salad

The single anchovy fillet lends umami depth to the dressing without giving it any sort of strong fishy flavor.

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Salmon Soup With Tomato, Dill, and Garlic

Credit: Photo: Hector Sanchez
View Recipe: Salmon Soup With Tomato, Dill, and Garlic

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.

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Apple-Sunchoke Salad With Smoked Trout and Cider Vinaigrette

Credit: Photo: Jennifer Causey; Styling: Lindsey Lower
View Recipe: Apple-Sunchoke Salad With Smoked Trout and Cider Vinaigrette

Sunchokes, the knobby, thin-skinned tubers also misleadingly referred to as Jerusalem artichokes (they're not artichokes and have nothing to do with Jerusalem), offer beguilingly nutty, sweet flavor. North Carolina chef Scott Crawford (of Standard Foods in Raleigh, NC) makes these root veggies shine in this elegant salad featuring 2 apple varieties—one sweet and one tart—and salty smoked trout.

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Herbed Shrimp With Tomato-Spinach Salad

Credit: Photo: Alison Miksch
View Recipe: Herbed Shrimp With Tomato-Spinach Salad

Fresh herbs turn a simple Mediterranean salad into a summertime stunner.

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Smoky Tilapia Tacos

Credit: Photo: Squire Fox; Styling: Carla Gonzales-Hart
View Recipe: Smoky Tilapia Tacos

Tilapia, an inexpensive white fish is delicious when cooked lightly, and nutritious, as well as readily available at most stores. Broiling makes this a no-fuss fish dish. The tilapia cooks fast, so make sure all the other components for the taco are ready, then put it under the heat, and serve it hot.

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White Sea Bass With Orange-Fennel Relish

Credit: Photo: Iain Bagwell; Styling: Mary Clayton Carl
View Recipe: White Sea Bass with Orange-Fennel Relish

Make this delicious dish with the sustainable choice: U.S. white sea bass—not to be confused with Chilean sea bass.

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Cedar Plank-Grilled Salmon With Mango Kiwi Salsa

Credit: Photo: John Autry
View Recipe: Cedar Plank-Grilled Salmon With Mango Kiwi Salsa

The smoky grilled salmon stands up nicely to the spicy sweetness of the tropical salsa. Prepare the mango salsa before the salmon so the flavors have time to meld.

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Stuffed Whole Roasted Yellowtail Snapper

Credit: Oxmoor House
View Recipe: Stuffed Whole Roasted Yellowtail Snapper

Many home cooks avoid the whole-fish routine, thinking it tricky. It’s not. Just as cooking meat on the bone makes for richer flavor and extra succulence, so does cooking fish this way. Scoring the fish helps it keep its shape during cooking. Select whole fish with clear eyes, shiny scales, pink gills, and moist skin. Use this versatile preparation with almost any small, whole fish and your favorite fresh herbs. Garnish with chopped fennel fronds.

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Corn and Crab Cakes

Credit: Photo: Johnny Autry
View Recipe: Corn and Crab Cakes

Serve with a side salad for a complete meal: Toss 3 cups arugula and 1 cup parsley leaves with fresh lemon juice.

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Rainbow Trout With Smoked Tomato Salsa

Credit: Photo: Iain Bagwell
View Recipe: Rainbow Trout With Smoked Tomato Salsa

Incorporate more fish into your healthy diet with this easy-to-make trout recipe. Enjoy an extra kick of flavor from the smoked salsa that serves as an elegant garnish for this fish-based main dish.

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Shrimp Tacos With Green Apple Salsa

Credit: Photo: Randy Mayor
View Recipe: Shrimp Tacos With Green Apple Salsa

Tart Granny Smith slices take the bite out of the sweet heat from the shrimp. This is easy for a weeknight meal but also unique for weekend entertaining.

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Curried Coconut Mussels

Credit: Photo: John Autry; Styling: Cindy Barr
View Recipe: Curried Coconut Mussels

Try this Curried Coconut Mussels recipe if you love shellfish and crave big, bold flavors. Most mussels are now farm-raised, so they're easier to clean. You should still take time to rinse them under cold running water, and be sure to remove any beards.

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Seared Scallops With Haricots Verts

Credit: Photo: Johnny Autry
View Recipe: Seared Scallops With Haricots Verts

Lemony haricots verts provide a crunchy counterpoint to the seared scallops.

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Spicy Hungarian Tilapia Stew

Credit: Photo: Squire Fox
View Recipe: Spicy Hungarian Tilapia Stew

Talk about packing some heat: This stew is fiery-fantastic, and we absolutely love it. You can alter the spiciness by using a milder pepper (such as banana pepper or Anaheim chile) or adjusting the amounts and types of paprika.

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Sweet and Spicy Shrimp With Rice Noodles

Credit: Photo: Francesco Tonelli
View Recipe: Sweet and Spicy Shrimp With Rice Noodles

This dish has the starch built in, and because the recipe includes lots of fresh veggies, it qualifies as a one-dish meal.

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Spicy Crab-Papaya Salad

Credit: Randy Mayor
View Recipe: Spicy Crab-Papaya Salad

Jalapeño gives this tropical salad a real kick, while the papaya and the crab offer an interesting, savory-sweet combo. The mild dressing lets the ingredients take front stage—and the whole thing keeps well in a fridge, and can be taken to work the next day.

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Shrimp and White Bean Cakes With Roasted Garlic Sauce

Credit: John Autry
View Recipe: 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.

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Open-Faced Smoked Salmon Sandwich

Credit: Photo: John Autry
View Recipe: Open-Faced Smoked Salmon Sandwich

This sandwich is basically a riff on Hawaii's beloved lomi-lomi salmon, a salad of salted fish and tomatoes.

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Shrimp and Corn Cakes With Heirloom Tomato Salsa

Credit: Photo: Romulo Yanes
View Recipe: Shrimp and Corn Cakes With Heirloom Tomato Salsa

Delicious patties made of fresh corn, shrimp, and bell pepper are pan-fried to perfection in this recipe. Serrano chile in the heirloom tomato salsa adds a bit of heat, and cilantro some earthy freshness.

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Fish Tacos With Tomatillo Sauce

Credit: Marcus Nilsson
View Recipe: Fish Tacos With Tomatillo Sauce

Tomatillos, jalapeños, red cabbage, and cilantro combine with flaky, flavorful tilapia in a rainbow of colors for an electric entrée that's less than 300 calories per serving.

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Seared Scallops With Wilted Watercress and Bacon

Credit: Photo: Johnny Autry
View Recipe: Seared Scallops With Wilted Watercress and Bacon

Scallops and bacon create a classic flavor combination. Watercress offers a refreshing change from spinach and other greens.

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Herbed Shrimp and White Bean Salad

Credit: Photo: Johnny Autry
View Recipe: Herbed Shrimp and White Bean Salad

Enjoy the tasty combination of peppery arugula and herbed shrimp in this delectable, protein-filled salad.

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Tuna Salad Melt

Credit: Photo: Johnny Autry
View Recipe: Tuna Salad Melt

We give the classic sandwich a healthy makeover. The chickpeas add fiber, the red onion adds a touch of crunch and flavor, and the walnuts give it an extra-special touch of nutty flavor.

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Blackened Shrimp Tacos

Credit: Marcus Nilsson
View Recipe: Blackened Shrimp Tacos

Blackened Shrimp Tacos take a Cajun spin in preparation and flavor. These tacos are easy to put together and make a nice addition to your dinner rotation.

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Barbecue Salmon and Snap Pea Slaw

Credit: Photo: Francesco Tonelli
View Recipe: Barbecue Salmon and Snap Pea Slaw

Crisp sugar snap peas, radishes, and shallots combine for a beautiful side salad and an interesting twist on slaw.

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Southwestern-Style Shrimp Taco Salad

Credit: Becky Luigart-Stayner
View Recipe: Southwestern-Style Shrimp Taco Salad

Cilantro, chipotle hot sauce, corn, black beans, and green onion lend fantastic south-of-the-border flavor to this shrimp-topped taco salad.

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Smoked Salmon and Egg Sandwich

Credit: Photo: Oxmoor House
View Recipe: Smoked Salmon and Egg Sandwich

This decadent sandwich would be perfect for brunch. You can also use soft-boiled eggs in place of the poached eggs.

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Chimichurri Halibut Tacos

Credit: John Autry
View Recipe: Chimichurri Halibut Tacos

Green-hued chimichurri sauce, composed of parsley, oregano, cumin, and garlic, is simply irresistible wrapped in a taco. The blend of seasonings gives the halibut a distinct, bold taste.

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Smoked Salmon Sandwiches With Ginger Relish

Credit: Photo: Johnny Autry
View Recipe: Smoked Salmon Sandwiches With Ginger Relish

You'll love everything about this sandwich, from the crunchy whole-wheat baguette to the sweet and tangy relish—not to mention the flavorful smoked salmon. You and your family will be raving about this one.

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    1 of 54 Seafood Recipes Under 300 Calories
    2 of 54 Indian Spice-Rubbed Shrimp
    3 of 54 Broiled Tilapia With Yogurt and Herbs
    4 of 54 Slow-Roasted Halibut With Herb Salad
    5 of 54 A Perfect Pot of Mussels
    6 of 54 Blackened Catfish
    7 of 54 Sesame Shrimp With Smashed Cucumber Salad
    8 of 54 Grilled Romaine Salad With Crab
    9 of 54 Brined Shrimp With Charred Corn Salad
    10 of 54 Crab-Stuffed Avocados
    11 of 54 Shishito and Shrimp Skewers With Chimichurri
    12 of 54 Curry-Poached Cod With Snap Pea Slaw
    13 of 54 Charred Shrimp and Okra Bowl
    14 of 54 Zucchini and Shrimp Cakes With Snap Pea Relish
    15 of 54 Crispy Potato Cakes With Smoked Salmon
    16 of 54 Cod With Herbed Pea Relish
    17 of 54 Cod With Fennel and Fingerling Potatoes
    18 of 54 Maple-Glazed Salmon
    19 of 54 Seared Cod With Bacon, Braised Fennel, and Kale
    20 of 54 Egg and Nova Whole-Grain Waffle
    21 of 54 Seared Grouper With Black-Eyed Pea Relish
    22 of 54 Shrimp With Grilled Citrus and Leek Relish
    23 of 54 Easy Sesame-Hoisin Salmon
    24 of 54 Pan-Seared Shrimp With Rosemary Spaghetti Squash
    25 of 54 Fresh Corn and Potato Soup With Sautéed Shrimp
    26 of 54 Grilled Shrimp Caesar Salad
    27 of 54 Salmon Soup With Tomato, Dill, and Garlic
    28 of 54 Apple-Sunchoke Salad With Smoked Trout and Cider Vinaigrette
    29 of 54 Herbed Shrimp With Tomato-Spinach Salad
    30 of 54 Smoky Tilapia Tacos
    31 of 54 White Sea Bass With Orange-Fennel Relish
    32 of 54 Cedar Plank-Grilled Salmon With Mango Kiwi Salsa
    33 of 54 Stuffed Whole Roasted Yellowtail Snapper
    34 of 54 Corn and Crab Cakes
    35 of 54 Rainbow Trout With Smoked Tomato Salsa
    36 of 54 Shrimp Tacos With Green Apple Salsa
    37 of 54 Curried Coconut Mussels
    38 of 54 Seared Scallops With Haricots Verts
    39 of 54 Spicy Hungarian Tilapia Stew
    40 of 54 Sweet and Spicy Shrimp With Rice Noodles
    41 of 54 Spicy Crab-Papaya Salad
    42 of 54 Shrimp and White Bean Cakes With Roasted Garlic Sauce
    43 of 54 Open-Faced Smoked Salmon Sandwich
    44 of 54 Shrimp and Corn Cakes With Heirloom Tomato Salsa
    45 of 54 Fish Tacos With Tomatillo Sauce
    46 of 54 Seared Scallops With Wilted Watercress and Bacon
    47 of 54 Herbed Shrimp and White Bean Salad
    48 of 54 Tuna Salad Melt
    49 of 54 Blackened Shrimp Tacos
    50 of 54 Barbecue Salmon and Snap Pea Slaw
    51 of 54 Southwestern-Style Shrimp Taco Salad
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    50+ Seafood Recipes Under 300 Calories
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