Seafood Recipes


Great Seafood Recipes


  • 1 1/3 lb. halibut, cut in 1 1/2-inch cubes
  • 1/2 cup lemon juice
  • 1 Tbsp. olive oil
  • 1 1/2 tsp. minced or pressed garlic
  • 1/4 tsp. dry mint leaves, crumbled
  • 1/8 tsp. dry oregano leaves, crumbled
  • 1 red onion, cut in wedges
  • 2 cups chopped fresh spinach
  • 2 cups chopped green leaf lettuce
  • 1 pint cherry tomatoes

Servings Per Recipe: 6
Cal. 167/ Total fat 4 g/ Sat. .7 g/ Chol. 32 mg/ Sdm. 78 mg/ Carbo. 8 g/ prot. 23 g/ Om-3 .4 g

Cooking Time: 15 minutes + 30 minutes marination
Seafood alternatives: salmon, sea bass, cod


Preheat charcoal grill or broiler. Rinse halibut and pat dry. In medium bowl, combine lemon juice, olive oil, garlic, mint and oregano; add halibut chunks and stir to coat. Cover and chill 30 minutes. Drain halibut, reserving marinade. Bring marinade to a boil in a small saucepan and keep warm. Meanwhile, skewer fish, alternating red onion and halibut. Grill or broil 4-5 inches from heat until fish is just opaque through center (cut to test), about 10 minutes, turning fish once and basting. Serve skewers on bed of spinach and lettuce. Drizzle salads with warm marinade and garnish with cherry tomatoes.

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  • 2 lb. sea bass fillet, cut into 6 pieces
  • Strawberry-Orange salsa:
  • 2 large naval oranges
  • 6 oz. fresh strawberries, stemmed and chopped
  • 1/2-1 jalapeno pepper, stemmed, seeded and minced
  • 1/2 cup thinly sliced green onions
  • 1/4 cup chopped fresh mint
  • 2 Tbsp. lime juice
  • 1-2 tsp. honey or sugar salt

Servings Per Recipe: 6
Cal. 160/ Total Fat 3 g/ Sat. .7 g/ Chol.53 mg/ Sdm. 152 mg/ Carbo. 9 g/ Prot. 25 g / Om-3 .7 g

Cooking Time: 17 minutes + 1 hour marination
Seafood alternatives: cod, orange roughy, swordfish


Peel oranges and discard white pith. Section oranges and finely chop, discarding seeds. Put chopped oranges in a colander to drain 5 minutes. Put orange in a bowl with strawberries, jalapeno, onions, mint and lime juice. Season to taste with honey and salt. Cover and chill 1 hour, or up to 8 hours. Rinse fish. Bring about 2 inches of water to a boil in a large pan. Add fish and reduce heat so water just simmers. Simmer until fish is just opaque through center, 10-12 minutes for fish 1 inch thick. Lift fish from pan and drain, then arrange on individual plates. Spoon salsa with its juice over fish and serve immediately.

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  • 6 Tbsp. prepared pesto
  • 1 prepared pizza crust or Boboli (12-14 in.)
  • 1 jar (6 oz.) marinated artichoke hearts
  • 4 oz. grated mozzarella cheese
  • 6-8 oz. bay scallops, or sea scallops sliced into 1/4-inch-thick rounds
  • 2 Tbsp. freshly grated Parmesan cheese

Servings Per Recipe: 4
Cal 582/ Total fat 22 g/ sat. 6 g/ Chol. 49 mg/ Sdm. 752 mg/ Carbo. 60 g/ Prot. 33g/ Om-3 .1 g

Cooking Time: 13 minutes
Seafood alternatives: shrimp, crabmeat, salmon


Preheat oven to 450 degrees. Spread pesto over pizza crust up to 1/2 inch from the edge. Drain artrtichoke hearts, reserving marinade in a small bowl. Cut large artichoke hearts in half and arrange them evenly over pesto. sprinkle mozzarella over pizza. Rinse scallops and pat dry. Top them in reserved artichoke heart marinade and drain. Put the scallops on pizza and sprinkle with Parmesan cheese. Bake pizza until bottom of crust is crisp, cheese is bubbly and scallops are opaque in center (cut a couple to test), 6-8 minutes. Slide pizza onto a cutting board and cut into wedges for serving.

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  • 4 oz. jack cheese, pepper jack cheese or Cheddar cheese, grated
  • 2 green onions, chopped
  • 1/2 lb. crabmeat
  • 6 tortillas (7-8 in. across)
  • 1/2 cup bottled red or green salsa

Servings Per Recipe: 3-6
Cal. 225/ Total fat 8g/ Sat. 4 g/ Chol. 42 mg/ Sdm. 346 mg/ Carbo. 22 g/ Prot. 15 g/ Om-3 .1 g

Cooking Time: 10 minutes
Seafood alternatives: cooked shrimp, surimi crab


Preheat oven to 400 degrees. Stir cheese, green onion and crab together in a bowl. Lay tortillas flat. Spoon equal amounts of crab mixture on each tortilla and spread mixture over half of it, leaving a 1/2-inch border clear, fold tortillas in half over filling. Lay quesadillas on a baking sheet and bake until cheese melts, about 5 minutes. or lay on paper towels and microwave until cheese melts, about 1 minute. Cut in wedges, arrange on plates and spoon salsa over top.

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  • 4-6 cloves garlic, minced or pressed
  • 1/4 cup freshly squeezed lemon juice
  • 1/4 cup olive oil
  • 1/2 tsp. coarsely ground black pepper
  • 1 1/4 lb. large shrimp, peeled and deveined
  • Lemon wedges

Servings Per Recipe: 4
Cal. 223/ Total fat 9 g/ Sat. 1 g/ Chol. 219 mg/ Sdm. 214 mg/ Carbo. 4 g/ Prot. 29 g/ Om-3 .8 g

Cooking Time: 8 minutes + 20 minute marination
Seafood alternatives: scallops, cubed halibut or tuna


In a large bowl, combine garlic, lemon juice, olive oil pepper and stir to mix. Add shrimp and stir to evenly coat. Let sit in refrigerator about 20 minutes. Preheat charcoal grill or broiler. Take shrimp from marinade, let excess drip off and thread shrimp onto skewers. Grill or broil skewers 3-4 inches from heat until they are pink, about 2 minutes. Turn skewers, spoon some reserved marinade over and continue cooking until shrimp are evenly pink and cooked through, 2-3 minutes longer. Transfer to individual plates and serve with lemon wedges.

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  • 1 lb. salmon fillet
  • 1 lemon
  • 2 Tbsp. stone ground mustard
  • 1 Tbsp. chopped fresh dill or 3/4 tsp. dried

Servings Per Recipe: 4
Cal. 199/ Total fat 9 g/ Sat. 2 g/ Chol. 70 mg/ Sdm. 152 mg/ Carbo. 1 g/ Prot. 25 g/Om-3 1 g

Cooking Time: 15 minutes
Seafood alternatives: halibut, cod, catfish


Preheat broiler. Set oven rack 4-5 inches from the element. Rinse fish, pat dry and lay skin-side down on a baking sheet. With a zester or grater remove zest (yellow part of peel only) from lemon; squeeze 1 Tbsp. juice from lemon. Mix lemon zest, lemon juice, mustard and dill. Brush mixture over salmon. Broil salmon until opaque in center, about 5-6 minutes for 1/2-inch thick fillet; 10-12 minutes for 1-inch fillet.

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  • 1 1/2 lb. orange roughy fillets, about 1/2 inch thick
  • 2 Tbsp. teriyaki sauce or soy sauce, more if needed
  • 3 Tbsp. white sesame seeds, more if needed

Servings Per Recipe: 4
Cal. 258/ Total Fat 5 g/ Sat. .6 g/ Chol.34 mg/ sdm. 455 mg/ Carbo. 2 g/ prot. 27 g/ Om-3 .03 g

Cooking Time: 8 minutes
Seafood alternatives: cod, sea bass, trout, tilapia, sole


Preheat broiler and set oven rack 2-3 inches from element, Rinse fish and pat dry. Lay fillets on a lightly oiled broiler pan or shallow rimmed pan. Brush top of each fillet with teriyaki sauce, then sprinkle generously with sesame seeds. Broil fish 3 minutes. Turn off broiler and let stand 3-4 minutes more, until fish is opaque through center.

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  • 4 tuna steaks, about 1 inch thick (6-7 oz. each)
  • 2 tsp. olive oil, more if needed
  • Cracked black pepper or a mixture of black, red and green peppercorns, crushed
  • 1 lemon, cut in wedges

Servings Per Recipe: 4
Cal. 212/ Total Fat 4 g/ Sat. .7 g/ Chol. 77 mg/ Sdm. 64 mg/ Carbo. 2 g/ Prot. 40 g/ Om-3 .4 g

Cooking Time: 8 minutes
Seafood alternatives: swordfish, salmon, trout, shark


Preheat the broiler and set oven rack 2 inches below element. Rinse tuna and pat dry. Brush both sides of tuna lightly with oil. Arrange tuna on broiler pan and sprinkle tops liberally with cracked pepper. For medium-rare tuna (still slightly pink in center), broil 2-3 minutes. Turn tuna, sprinkle with more pepper and broil 2-3 minutes more. For medium or well-done tuna, cook a few minutes longer. Arrange tuna on individual plates and serve with lemon wedges.

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  • 1 1/2 cups dry bread crumbs
  • 1/2 tsp. dry dill weed, dry basil or dry Italian herbs
  • 1 1/2 lb. skinless cod fillet
  • 3 Tbsp. vegetable oil

Servings Per Recipe: 4-6
Cal. 308/ Total fat 11 g/ Sat. 1 g/ Chol. 73 mg/ Sdm. 294 mg/ Carbo. 14 g/ Prot. 34 g/ Om-3 1 g

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Cooking Time: 10 minutes
Seafood alternatives: snapper, tilapia, flounder, orange roughy


Preheat oven to 400 degrees. Pour crumbs into a plate and mix with dill. Rinse fish and pat dry; cut across in 2-inch strips. Pour oil in another plate. Roll pieces of fish in oil, allow excess to drip off, then coat in crumbs to cover all sides. Arrange breaded strips of cod on a baking sheet with about 1 inch between pieces. Bake until fish is opaque in center (cut to test) 8-10 minutes.


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