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  3. MyPlate-Inspired Fish Entrées

MyPlate-Inspired Fish Entrées

April 19, 2013
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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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Spice-Roasted Salmon

Credit: Photo: Jason Wallis
View Recipe: Spice-Roasted Salmon

Garam masala, a warm Indian spice blend, makes a simple and flavorful rub for fish, chicken, pork, or lamb.

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Vietnamese Tilapia with Turmeric and Dill

Credit: Photo: Squire Fox
View Recipe: Vietnamese Tilapia with Turmeric and Dill

A killer savory marinade of shallots, fish sauce, toasted sesame oil, garlic, and turmeric permeates the fish and gives it a beautiful golden color. When you sear the fish in a hot-hot pan (go for stainless steel or cast iron here), it gets fantastically browned.

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Tilapia with Lemon-Garlic Sauce

Credit: Photo: Squire Fox
View Recipe: Tilapia with Lemon-Garlic Sauce

Incredibly simple, remarkably delicious--this is an entrée that's elegant enough for entertaining and fast enough to brighten weeknight dinner doldrums. Garnish with parsley sprigs, if desired.

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Tilapia Cakes with Mango-Coconut Curry Sauce

Credit: Photo: Squire Fox
View Recipe: Tilapia Cakes with Mango-Coconut Curry Sauce

Boasting big, bold global flavors, these crunchy cakes are a fun alternative to salmon croquettes or crab cakes.

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Shrimp-Mango Stir-Fry and Rice Noodles

Credit: Photo: Jason Wallis
View Recipe: Shrimp-Mango Stir-Fry and Rice Noodles

Fresh, ripe mango adds a refreshing, slightly sweet contrast to the spicy stir-fry. You can also substitute fresh pineapple chunks, if you like.

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Saffron Rice with Tilapia and Shrimp

Credit: Photo: Squire Fox
View Recipe: Saffron Rice with Tilapia and Shrimp

This paella-inspired dish starts by infusing purchased chicken stock with shrimpy goodness; it's an easy step that makes full use of shrimp shells that would otherwise be discarded.

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Crab Cakes with Buttermilk Ranch Dressing

Credit: Photo: Jason Wallis
View Recipe: Crab Cakes with Buttermilk Ranch Dressing

Bibb lettuce is velvety soft and tender, yet strong and sturdy, making it the perfect vessel for crab cakes. Crispy, fluffy, and stuffed with lump crabmeat, enjoy these lightened-up cakes for a scrumptious weeknight meal.

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Cornmeal-Crusted Tilapia with Squash Salad

Credit: Photo: Squire Fox
View Recipe: Cornmeal-Crusted Tilapia with Squash Salad

You just can't beat a crisp breaded fish fillet. This one, with its cornmeal crust, is reminiscent of Southern-fried catfish (but with a sweeter fish at the center).

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Clam Shack-Style Broiled Fish

Credit: Photo: Colin Clark
View Recipe: Clam Shack-Style Broiled Fish

This dish would go great with a side of old-school boiled red potatoes. For the salsa variation, serve with rice or tortillas.

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Glazed Salmon with Couscous

Credit: Photo: Stephen Devries
View Recipe: Glazed Salmon with Couscous

Fresh dill, lemon zest and juice bring a burst of bright flavor this beautiful fillet of salmon. Glazing the fish before cooking keeps it moist. A second coat later lets the sweet-tangy sauce shine.

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Pescado Sarandeado

Credit: Photo: Randy Mayor
View Recipe: Pescado Sarandeado

You can let the pepper paste sit on the fish up to two hours. The fish will stick to the pan, but preheating the pan to high will help it release.

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Seared Salmon with Sweet Corn and Bacon Sauté 

Credit: Photo: Colin Clark
View Recipe: Seared Salmon with Sweet Corn and Bacon Sauté

The corn sauté makes a sweet, tasty bed for the fish and almost makes this a complete meal. Let the fillets cook undisturbed over medium-high heat for a beautiful sear.

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    1 of 48 Healthy Fish and Shellfish Recipes
    2 of 48 Seared Tuna with Avocado Salsa
    3 of 48 Halibut and Shrimp with Minted Broth
    4 of 48 Fish Tacos with Tomatillo Sauce
    5 of 48 Bayou Catfish Fillets
    6 of 48 Maple Grilled Salmon
    7 of 48 Shrimp and White Bean Cakes With Roasted Garlic Sauce
    8 of 48 Tomato-Citrus Salmon
    9 of 48 Shrimp Vindaloo
    10 of 48 Pecan-Crusted Trout
    11 of 48 Shrimp Fettuccine with Spinach and Parmesan
    12 of 48 Grilled Halibut with Peach and Pepper Salsa
    13 of 48 Blackened Shrimp Tacos
    14 of 48 Hazelnut-Crusted Halibut with Roasted Asparagus
    15 of 48 Swordfish Skewers with Cilantro-Mint Pesto
    16 of 48 Roasted Salmon with Soy-Marmalade Glaze
    17 of 48 Spicy Chipotle Shrimp Salad
    18 of 48 Blackened Tilapia Baja Tacos
    19 of 48 Mango Shrimp Kebabs
    20 of 48 Spicy Tilapia with Pineapple-Pepper Relish
    21 of 48 Cornmeal-Dusted Catfish with Quinoa Sauté
    22 of 48 Mediterranean Striped Bass
    23 of 48 Spicy Grilled Shrimp with Quinoa Salad
    24 of 48 Seared Scallop Salad with Prosciutto Crisps
    25 of 48 Spicy Shrimp Sliders with Celery Mayonnaise
    26 of 48 Halibut with Bacony Corn Sauté
    27 of 48 Shrimp Tacos with Corn Salsa
    28 of 48 Fish Stick Tacos
    29 of 48 Cumin-Crusted Sablefish
    30 of 48 Grilled Tuna and Broccolini with Garlic Drizzle
    31 of 48 Salmon with Polenta and Warm Tomato Vinaigrette
    32 of 48 Roasted Side of Salmon with Shallot Cream
    33 of 48 Coconut Curried Mussels with Cauliflower
    34 of 48 Coconut Curry Halibut
    35 of 48 Browned Butter Flounder with Lemon Snap Peas
    36 of 48 Seared Salmon Fillets with Orzo Pilaf
    37 of 48 Spice-Roasted Salmon
    38 of 48 Vietnamese Tilapia with Turmeric and Dill
    39 of 48 Tilapia with Lemon-Garlic Sauce
    40 of 48 Tilapia Cakes with Mango-Coconut Curry Sauce
    41 of 48 Shrimp-Mango Stir-Fry and Rice Noodles
    42 of 48 Saffron Rice with Tilapia and Shrimp
    43 of 48 Crab Cakes with Buttermilk Ranch Dressing
    44 of 48 Cornmeal-Crusted Tilapia with Squash Salad
    45 of 48 Clam Shack-Style Broiled Fish
    46 of 48 Glazed Salmon with Couscous
    47 of 48 Pescado Sarandeado
    48 of 48 Seared Salmon with Sweet Corn and Bacon Sauté 

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