MyPlate-Inspired Fish Entrées

April 19, 2013
Photo: Colin Clark
Enjoy our favorite MyPlate-inspired fish and shellfish entrée recipes that will make it easy for you to get the recommended amount of seafood and omega-3 fats per week that your body needs.
Start Slideshow

1 of 48

Healthy Fish and Shellfish Recipes

Photo: Brian Woodcock

Cooking Light is working with the Partnership for a Healthier America and USDA’s MyPlate to give anyone looking for healthier options access to thousands of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit ChooseMyPlate.gov.

Advertisement
Advertisement

2 of 48

Seared Tuna with Avocado Salsa

Photo: Johnny Autry
View Recipe: Seared Tuna with Avocado Salsa

Before you sear the tuna, be sure to get the pan screaming hot–this gives you a deep crust without overcooking the interior. Look for yellowfin tuna caught using the troll or pole-and-line technique.

3 of 48

Halibut and Shrimp with Minted Broth

Photo: Brian Woodcock
http://www.myrecipes.com/recipe/halibut-shrimp-minted-broth

The fish fillets should fit rather snugly in the pot with enough room for some shrimp to slip between the crevices. The braising liquid is a nifty mixture of chicken broth, white wine, and Thai green curry paste--available in most supermarkets these days. Fresh, never frozen, halibut is best; if you can't find it, sub another meaty white fish or Alaskan salmon.

Advertisement

4 of 48

Fish Tacos with Tomatillo Sauce

Photo: Marcus Nilsson
View Recipe: Fish Tacos with Tomatillo Sauce

Tilapia is a sustainable freshwater fish that's widely available and offers mild flavor. You can use a more assertively flavored fish, such as mackerel, if you prefer.

5 of 48

Bayou Catfish Fillets

Photo: Oxmoor House
View Recipe: Bayou Catfish Fillets

The spicy cornmeal breading stays crispy when the fish is baked on a ventilated broiler pan. You can also use yellow cornmeal. Try this breading on other white fish fillets.

6 of 48

Maple Grilled Salmon

Photo: Becky Luigart-Stayner
View Recipe: Maple Grilled Salmon

The sweet-sour marinade is cooked down to a syrupy glaze that's brushed on the salmon as it cooks. The citrus and maple flavors would also be tasty with pork. Garnish fillets with orange slices, if desired.

Advertisement
Advertisement
Advertisement

7 of 48

Shrimp and White Bean Cakes With Roasted Garlic Sauce

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.

8 of 48

Tomato-Citrus Salmon

Photo: Randy Mayor
View Recipe: Tomato-Citrus Salmon

Tangy tomatoes, sweet oranges, and briny olives bring lively color and bold flavor to this simple dish.

9 of 48

Shrimp Vindaloo

Photo: Randy Mayor
View Recipe: Shrimp Vindaloo

Our version of this classic starts with a base of homemade marinara with garam masala and hot paprika peppering this Indian-inspired entree.

Advertisement
Advertisement
Advertisement

10 of 48

Pecan-Crusted Trout

Photo: Kana Okada
View Recipe: Pecan-Crusted Trout

A pan-fried coating of ground nuts and panko yields crunchy texture. Although we loved the taste of pecans with trout, the breading would also be delicious with cod, halibut, or catfish.

11 of 48

Shrimp Fettuccine with Spinach and Parmesan

Photo: John Autry
View Recipe: Shrimp Fettuccine with Spinach and Parmesan

You can also use penne, linguine, or any other pasta shape your family prefers to create this simple, savory dish.

12 of 48

Grilled Halibut with Peach and Pepper Salsa

Photo: Gentl and Hyers
View Recipe: Grilled Halibut with Peach and Pepper Salsa

A fresh fruit salsa is a lovely accompaniment to grilled fish in the summer; try it also with striped bass or arctic char. Here, the season's juiciest peaches pair with fiery habanero pepper for a sweet-spicy flavor. Leave the peaches unpeeled for more color and texture.

Advertisement
Advertisement
Advertisement

13 of 48

Blackened Shrimp Tacos

Photo: Marcus Nilsson
View Recipe: Blackened Shrimp Tacos

Classic and delicious. Pour a fresh seltzer with lime and agave syrup, or, of course, a perfect margarita for a complete Mexican meal.

14 of 48

Hazelnut-Crusted Halibut with Roasted Asparagus

Photo: John Autry
View Recipe: Hazelnut-Crusted Halibut with Roasted Asparagus

Fish is a great choice for quick dinners–most fillets cook to perfection in less than 10 minutes. You can use pecans, walnuts, or pine nuts in place of hazelnuts. To streamline prep, roast the asparagus together with the suggested potato side dish.

15 of 48

Swordfish Skewers with Cilantro-Mint Pesto

Photo: Becky Luigart-Stayner
View Recipe: Swordfish Skewers with Cilantro-Mint Pesto

Although imported swordfish is endangered, the population for North American species is healthy. Check with your fish seller to make sure the fish you purchase was caught in the United States or Canada.

Advertisement
Advertisement
Advertisement

16 of 48

Roasted Salmon with Soy-Marmalade Glaze

Photo: Brian Woodcock
View Recipe: Roasted Salmon with Soy-Marmalade Glaze

There are a number of sustainable salmon options available; look for U.S.-caught and U.S.-farmed fish. Serve this delectable dish with snap peas or a side of quinoa.

17 of 48

Spicy Chipotle Shrimp Salad

Photo: John Autry
View Recipe: Spicy Chipotle Shrimp Salad

Shrimp salad is an easy make-ahead meal. For a kid-friendly twist, substitute diced red bell pepper for the chiles.

18 of 48

Blackened Tilapia Baja Tacos

Photo: Levi Brown
View Recipe: Blackened Tilapia Baja Tacos

Make food truck-style fish tacos at home using fresh tilapia, avocado, cilantro and corn tortillas. Top with a creamy onion-jalapeño sauce for amazing flavor.

Advertisement
Advertisement
Advertisement

19 of 48

Mango Shrimp Kebabs

Photo: Randy Mayor
View Recipe: Mango Shrimp Kebabs

These fresh-flavored mango shrimp skewers are a great option for warm-weather entertaining.

20 of 48

Spicy Tilapia with Pineapple-Pepper Relish

Photo: Randy Mayor
View Recipe: Spicy Tilapia with Pineapple-Pepper Relish

Fresh pineapple chunks, now widely available in supermarkets, speed the prep for this relish. Round out this tilapia dish with a romaine lettuce salad tossed with lime dressing.

21 of 48

Cornmeal-Dusted Catfish with Quinoa Sauté

Photo: John Autry
View Recipe: Cornmeal-Dusted Catfish with Quinoa Sauté

Farmed catfish is an inexpensive, sustainable option. For a kid-friendly dish, omit the jalapeño in the quinoa.

Advertisement
Advertisement
Advertisement

22 of 48

Mediterranean Striped Bass

Photo: John Autry
View Recipe: Mediterranean Striped Bass

Poaching is a simple and foolproof method to cooking fish, provided you maintain a constant, moderate temperature as the fish cooks.

23 of 48

Spicy Grilled Shrimp with Quinoa Salad

Photo: Randy Mayor
View Recipe: Spicy Grilled Shrimp with Quinoa Salad

Quinoa, shrimp, and chickpeas pack a triple punch of protein into this tasty dish.

24 of 48

Seared Scallop Salad with Prosciutto Crisps

Photo: John Autry
View Recipe: Seared Scallop Salad with Prosciutto Crisps

Be sure to pat the scallops dry to ensure an even sear. Also, if serrano ham is available, it makes a tasty substitute for the prosciutto.

Advertisement
Advertisement
Advertisement

25 of 48

Spicy Shrimp Sliders with Celery Mayonnaise

Photo: Johnny Autry
View Recipe: Spicy Shrimp Sliders with Celery Mayonnaise

If you prefer a milder sandwich, omit the ground red pepper.

26 of 48

Halibut with Bacony Corn Sauté

Photo: Justin Walker
View Recipe: Halibut with Bacony Corn Sauté

Be sure to buy fresh, never-frozen fish, summer corn on the cob and in the husks, and your favorite bacon. Applewood-smoked bacon is more subtle than hickory or mesquite and won't clobber all of the other ingredients. Just a spritz of fresh lime juice brings the flavors into perfect balance.

27 of 48

Shrimp Tacos with Corn Salsa

Photo: Iain Bagwell
View Recipe: Shrimp Tacos with Corn Salsa

Tossing the shrimp in a little honey before cooking helps to create tasty grill marks.

Advertisement
Advertisement
Advertisement

28 of 48

Fish Stick Tacos

Photo: Grant Cornett
View Recipe: Fish Stick Tacos

We're happily finding healthier convenience products at the supermarket, and the frozen fish section is no exception. Look for sustainable varieties.

29 of 48

Cumin-Crusted Sablefish

Photo: Raymond Hom
View Recipe: Cumin-Crusted Sablefish

The original version of this recipe called for Chilean sea bass—although you can sometimes find a sustainable type of that fish (longline-caught in the McDonald and Falkland islands), sablefish (also known as black cod) and white sea bass are consistently good choices with a similarly rich, buttery texture. It's worth the tiny bit of effort to toast and grind your own cumin seeds—the flavor payoff is huge.

 

 

30 of 48

Grilled Tuna and Broccolini with Garlic Drizzle

Photo: Becky Luigart-Stayner
View Recipe: Grilled Tuna and Broccolini with Garlic Drizzle

Look for Atlantic bigeye or yellowfin tuna caught using the troll or pole-and-line method.

Advertisement
Advertisement
Advertisement

31 of 48

Salmon with Polenta and Warm Tomato Vinaigrette

Photo: Jason Wallis
View Recipe: Salmon with Polenta and Warm Tomato Vinaigrette

This meal is not just a pretty plate. It's quick, delicious, and will no doubt become a family favorite.

32 of 48

Roasted Side of Salmon with Shallot Cream

Photo: Johnny Miller
View Recipe: Roasted Side of Salmon with Shallot Cream

This dish is as simple as it gets, and yet it's very impressive for company. Shallots, dill, and lemon are classic flavorings for salmon. If you can't find crème fraîche, use sour cream.

33 of 48

Coconut Curried Mussels with Cauliflower

Photo: Randy Mayor
View Recipe: Coconut Curried Mussels with Cauliflower

Look for kaffir lime leaves at Asian markets, or substitute a teaspoon of grated lime rind. Shrimp paste is also available at Asian markets and freezes well. The homemade curry paste is worth making: It offers the best flavor and is much lower in sodium than commercial pastes.

Advertisement
Advertisement
Advertisement

34 of 48

Coconut Curry Halibut

Photo: Jason Wallis; Styling: Missie Neville Crawford
View Recipe: Coconut Curry Halibut

Pacific halibut (often labeled Alaskan halibut) is a good choice for sustainability. Less-expensive options include most U.S.-farmed tilapia and Atlantic/Icelandic cod.

35 of 48

Browned Butter Flounder with Lemon Snap Peas

Photo: Jason Wallis; Styling: Cindy Barr
View Recipe: Browned Butter Flounder with Lemon Snap Peas

This small flatfish is a delicate fish with a mild sweet flavor. We paired it with browned butter, lemon juice, and parsley to balance and brighten the fillet.

36 of 48