Don’t be so quick to snub fish from the frozen aisle—it can be a healthy option in a hurry.

By Brierley Horton
Updated: April 04, 2019
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Cooking Light

Chances are you know the statistics about our seafood consumption—it’s pretty poor. Seafood really is quite good for you and that’s the main reason we should be eating more of it. It’s a lean protein, it’s usually fairly low in calories, and, when you choose an oiler, fattier variety, it delivers health-promoting omega-3s.

“Seafood offers a lot of quality nutrition—it’s a great source of protein, zinc, selenium, and other vitamins and minerals. It’s also low in saturated fat so it’s heart healthy! Capitalize on the healthfulness of it and swap it out for other animal proteins twice a week,” says Chris Mohr, PhD, RD, of MohrResults.com.

But most of us don’t instinctively turn to seafood for dinner (ahem, the phrase is, after all, “Beef. It’s what’s for dinner.”) because we’re too intimidated to cook it. A fish fillet isn’t as forgiving to an honest cooking mistake as a piece of chicken or some beef. And if that fish stinks up the house, well then you’ve completely lost at getting the family to gather around the table.

We have a solution for you, though: frozen fish dinners! There are some downright delicious options in the freezer aisle of your grocery store these days, and they take a lot of the guesswork out of cooking that fish just right.

We shopped the frozen food section for you and tested what we found to bring you this list of healthy favorites. (We were mindful of calories and sodium.)

So, let’s go—up your seafood eating and aim for that recommended two servings a week!

Lean Cuisine Marketplace

Lean Cuisine is a household name. Their Marketplace line is chef-inspired and has two easy-to-heat fish options. We were partial to their Parmesan-crusted fish, which nestled a fillet of wild-caught pollock next to pasta dressed with tomato sauce and a sprinkling of veggies.

Scott & Jon's

These rice, pasta, and noodle bowl meals transform raw, frozen (sustainably sourced) shrimp into a super-succulent protein after only a few minutes in the microwave. The bowls are calorie-conscious, clocking in right around 300 calories, yet quite filling and hover around 600mg of sodium for the entire meal (as does Lean Cuisine). High on our list was the Garlic Butter Shrimp Rice flavor.

Fishpeople Seafood Kits

These entrées give you a sustainably caught seafood fillet, plus a tasty topper (think: lemon and herb panko or Parmesan-potato). And in a freezer aisle where “white” fish is the mainstay, it’s refreshing to find some salmon. You can easily and quickly turn this into a complete meal by grabbing a frozen veggie from the same aisle, or tossing together your favorite bagged salad.

Sea Cuisine

Similar to fishpeople, Sea Cuisine is just your main—you get a protein and a topping or sauce. They, too, source sustainable, wild-caught seafood and offer white fish and omega-3-rich salmon. They are ever-so-slightly higher in sodium (though still very reasonable), however you can find them at Target and other mainstream grocery retailers.

365 Everyday Value Fish Sticks

Not just kid food, fish sticks or tenders are a great protein for homemade tacos or to put on top of a leafy salad. Of course, kids will eat them straight up with their favorite dipping sauce. This Whole Foods brand tastes delicious, and doesn’t break the sodium bank, which is why it wins in our book. Dr. Praeger’s Lightly Breaded Fish Sticks are another solid choice. Venture beyond those two brands, but be sure to check the sodium per serving as fish sticks can be a sneaky sodium source.

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