Seafood is a top source of lean protein, heart-healthy omega-3 fatty acids, calcium, and vitamin D, according to the U.S. Department of Agriculture (USDA) Dietary Guidelines for Americans. Currently, the guidelines advise adults to eat at least 8 ounces (two servings) of fish per week, but the vast majority of Amercians — 90 percent— fail to get this amount.
That’s a shame, because seafood happens to be one of the quickest foods to prepare — and is absolutely delicious when done right. Whether you're looking to incorporate more seafood into your diet or find meat-free options on Fridays during Lent, these recipes can be a welcome solution.
All have been approved by registered dietitian-nutritionists, and tick the boxes for flavor, nutrition, and ease, so they’re a great way to start getting more of this healthy protein into your regular meal rotation.
Sheet-Pan Baked Salmon With Vegetables
Salmon is the original “fatty fish,” with some of the highest levels of omega-3s, research has found, particularly one called DHA. High DHA intake may help protect against age-related cognitive impairment in people with a high risk, according to a study published in June 2021 in the American Journal of Clinical Nutrition.
This all-in-one dinner from the Real Food Dietitians delivers maximum flavor and satisfaction with minimal effort and mess. The salmon's flavor is enhanced with a quick lemon, garlic, and dill marinade, which works its magic while you're prepping the veggies.
Nutrition per serving (serves 4): 365 calories, 12g fat, 31g protein, 31g carbohydrates, 7g fiber, 5g sugar, 370mg sodium
How to Cook It: Salmon and Asparagus Tacos
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Honey Orange Shrimp
Shrimp provide healthy polyunsaturated fatty acids in amounts similar to those of many fish, according to a study from January 2021 in Nutrients. And with just 26 calories and 5 grams of protein per ounce, according to USDA data, they are a great source of lean protein.
When you're craving Chinese takeout, try this fast, flavorful stir-fry from the Oregon Dietitian instead. The juicy shrimp and crisp-tender veggies are tossed in a bright citrus, honey, and garlic sauce that's sweet and rich enough to satisfy without being sugary or gloppy.
Nutrition per serving (4 servings): 241 calories, 16g protein, 28g carbohydrates, 2g fiber, 423mg sodium
Sole Meunière
Never had sole? Now is a good time to start. This mild white fish is a sustainable choice, according to the National Oceanic and Atmospheric Administration (NOAA), and one 4 ounce (oz) fillet has more than 5 grams (g) of protein, per the USDA. If you can’t find sole, flounder is similar and will work in this recipe.
Both fish are so lean, you can pan-sear them in butter without going overboard on calories. Dust with chopped parsley, as in this Healthy Recipes version, and you have the perfect entrée to go with virtually any side, from baked potatoes and sautéed asparagus to brown rice and roasted Brussels sprouts.
Nutrition per serving (2 servings): 278 calories, 22g fat, 9g saturated fat, 17g protein, 4g carbohydrates, 2g fiber, 1g sugar, 611mg sodium
Super Simple Salmon Burgers
Fresh fish is always great, but there’s no reason to avoid canned salmon, which can be a useful pantry staple when you need last-minute dinner ideas. Some varieties may even be slightly richer in heart healthy omega-3 fatty acids than fresh fish, according to USDA research, and because the bones are generally mixed in, canned salmon has significantly more calcium than fresh fillets.
These tasty burgers from Caroline Green make the most of the fish, and come together quickly so you have a healthy option when you’re grilling out. Keep in mind that if you want to serve them on buns or add other toppings, your nutritional information will change, and you may want to cut back on the salt to keep sodium levels in check. Bonus: These burgers freeze well, so you can save any extras and thaw them for a quick, healthy meal.
Nutrition per serving (6 servings, burger only): 194 calories, 10g fat, 1.7g saturated fat, 13g protein, 13g carbohydrates, 2.3g fiber, 2.9g sugar (0.2g added sugar), 746mg sodium
Scallop Pasta With Garlic and Tomatoes
Shellfish like scallops are often just as good a source of lean protein as fish, and many people prefer their buttery taste and meaty texture. Scallops are a sustainable choice, and rich in B vitamins and selenium, according to NOAA. Low levels of selenium, an essential nutrient, have been linked with some cancers and cardiovascular disease, according to the National Institutes of Health.
Scallops are also fast and easy to cook — just toss them in a pan with some butter — and certainly shine in this pasta dish from Stephanie Kay Nutrition alongside juicy tomato, fresh basil, and garlic.
Nutrition per serving (2 servings): 579 calories, 21g fat, 26g protein, 72g carbohydrates, 4g fiber, 5g sugar
Crispy Fish Tacos
While oily fish tend to get all the glory because of their healthy fats, past research has found that white fish can reduce several markers of cardiovascular disease in people with metabolic syndrome. White and flaky with a mild flavor, cod is a good sustainable choice, per NOAA. Marisa Moore's take gets a cornmeal coating to add crunch without deep frying. Pre-shredded bagged coleslaw mix will save you prep time, and the tangy sauce uses Greek yogurt instead of sour cream for extra protein.
Nutrition per serving (4 servings): 290 calories, 4g fat, 1g saturated fat, 27g protein, 37g carbohydrates, 5g fiber, 12g sugar, 389mg sodium
Lynn Grieger, RDN, CDCES
Medical Reviewer
Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.
Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.
