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MyPlate-Inspired Fish Entrées

MyPlate-Inspired Fish Entrées

April 19, 2013

1405 MP: Seared Salmon with Sweet Corn and Bacon Sauté

Credit: 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.

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Healthy Fish and Shellfish Recipes

Credit: 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.

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Seared Tuna with Avocado Salsa

Credit: 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.

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Halibut and Shrimp with Minted Broth

Credit: 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.

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Fish Tacos with Tomatillo Sauce

Credit: 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.

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Bayou Catfish Fillets

Credit: 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.

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Maple Grilled Salmon

Credit: 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.

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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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Tomato-Citrus Salmon

Credit: 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.

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Shrimp Vindaloo

Credit: 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.

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Pecan-Crusted Trout

Credit: 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.

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Shrimp Fettuccine with Spinach and Parmesan

Credit: 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.

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Grilled Halibut with Peach and Pepper Salsa

Credit: 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.

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Blackened Shrimp Tacos

Credit: 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.

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Hazelnut-Crusted Halibut with Roasted Asparagus

Credit: 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.

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Swordfish Skewers with Cilantro-Mint Pesto

Credit: 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.

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Roasted Salmon with Soy-Marmalade Glaze

Credit: 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.

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Spicy Chipotle Shrimp Salad

Credit: 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.

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Blackened Tilapia Baja Tacos

Credit: 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.

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Mango Shrimp Kebabs

Credit: Photo: Randy Mayor

View Recipe: Mango Shrimp Kebabs

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

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Spicy Tilapia with Pineapple-Pepper Relish

Credit: 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.

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Cornmeal-Dusted Catfish with Quinoa Sauté

Credit: 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.

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Mediterranean Striped Bass

Credit: 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.

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Spicy Grilled Shrimp with Quinoa Salad

Credit: 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.

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Seared Scallop Salad with Prosciutto Crisps

Credit: 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.

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Spicy Shrimp Sliders with Celery Mayonnaise

Credit: Photo: Johnny Autry

View Recipe: Spicy Shrimp Sliders with Celery Mayonnaise

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

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Halibut with Bacony Corn Sauté

Credit: 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.

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Shrimp Tacos with Corn Salsa

Credit: 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.

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Fish Stick Tacos

Credit: 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.

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Cumin-Crusted Sablefish

Credit: 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.

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Grilled Tuna and Broccolini with Garlic Drizzle

Credit: 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.

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Salmon with Polenta and Warm Tomato Vinaigrette

Credit: 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.

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Roasted Side of Salmon with Shallot Cream

Credit: 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.

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Coconut Curried Mussels with Cauliflower

Credit: 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.

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Coconut Curry Halibut

Credit: 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.

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Browned Butter Flounder with Lemon Snap Peas

Credit: 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.

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Seared Salmon Fillets with Orzo Pilaf

Credit: Photo: Stephen Devries

View Recipe: Seared Salmon Fillets with Orzo Pilaf

While fresh dill adds a bright and herby flavor, you can also use fresh thyme as a substitute.

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MyPlate-Inspired Fish Entrées

1 of 48

Healthy Fish and Shellfish Recipes

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2 of 48

Seared Tuna with Avocado Salsa

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Halibut and Shrimp with Minted Broth

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Fish Tacos with Tomatillo Sauce

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Bayou Catfish Fillets

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Maple Grilled Salmon

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Shrimp and White Bean Cakes With Roasted Garlic Sauce

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Tomato-Citrus Salmon

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Shrimp Vindaloo

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Pecan-Crusted Trout

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Shrimp Fettuccine with Spinach and Parmesan

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Grilled Halibut with Peach and Pepper Salsa

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Blackened Shrimp Tacos

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Hazelnut-Crusted Halibut with Roasted Asparagus

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Swordfish Skewers with Cilantro-Mint Pesto

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Roasted Salmon with Soy-Marmalade Glaze

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Spicy Chipotle Shrimp Salad

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Blackened Tilapia Baja Tacos

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Mango Shrimp Kebabs

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Spicy Tilapia with Pineapple-Pepper Relish

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Cornmeal-Dusted Catfish with Quinoa Sauté

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Mediterranean Striped Bass

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Spicy Grilled Shrimp with Quinoa Salad

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Seared Scallop Salad with Prosciutto Crisps

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Spicy Shrimp Sliders with Celery Mayonnaise

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Halibut with Bacony Corn Sauté

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