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50+ Seafood Recipes Under 300 Calories

February 21, 2017
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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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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