5 Fresh Seafood Recipes (2024)

PREP TIME: 20 minutes
TOTAL TIME: 30 minutes
SERVINGS: 4

1 Tbsp unsalted butter
1 Tbsp olive oil
8 oz mushrooms, trimmed and quartered
8 cloves garlic, minced
¼ c dry vermouth
1 lb large shrimp, peeled and deveined
6 oz roasted red bell peppers, coarsely chopped (¾ c)
4 Tbsp chopped chives

1. HEAT butter and oil in large skillet over medium-high heat. Add mushrooms and cook, stirring, until golden brown, about 6 minutes.
2. STIR in garlic and cook 1 minute. Add vermouth, shrimp, peppers, and 2 Tbsp of the chives. Simmer, stirring, until shrimp are cooked through, about 3 minutes.
3. SPOON scampi into bowls and top with remaining 2 Tbsp chives.

NUTRITION (per serving)184 cal, 20 g pro, 7 g carb, 2 g fiber, 7.5 g fat, 2.5 g sat fat, 225 mg sodium

Fish Fact: Shrimp are an excellent source of selenium, an antioxidant that protects against cancer. But not all shrimp is caught responsibly. Check out

Should You Stop Eating Shrimp?to get the facts and see how to choose the healthiest catch.

PREP TIME: 15 minutes
TOTAL TIME: 30 minutes
SERVINGS: 4

1 Tbsp olive oil
1 sm onion, chopped
4 cloves garlic, sliced
¼ tsp red-pepper flakes
¾ c dry white wine
4 dozen mussels, scrubbed and debearded
2 c halved cherry tomatoes
¼ c chopped basil leaves

1. HEAT oil in large skillet over medium heat. Add onion, garlic, and red-pepper flakes and cook until softened, about 3 minutes. Add wine and simmer until reduced by one-quarter, about 5 minutes.
2. ADD mussels and tomatoes. Bring to a boil. Simmer, covered, stirring occasionally, until mussels open, about 5 minutes. (Discard any unopened mussels after 10 minutes.)
3. TRANSFER mussel mixture to serving bowl and stir in basil. Season to taste with salt and black pepper.

NUTRITION (per serving)257 cal, 24 g pro, 14 g carb, 1 g fiber, 8 g fat, 1.5 g sat fat, 556 mg sodium

Fish Fact: Mussels are rich in energy-boosting iron. A serving of this dish satisfies more than half your daily iron goal.

PREP TIME: 25 minutes
TOTAL TIME: 45 minutes
SERVINGS: 4

6 Tbsp finely chopped flat-leaf parsley
¼ c extra virgin olive oil
2 Tbsp white wine vinegar
2 Tbsp capers, rinsed and chopped
1 ½ tsp anchovy paste
1 clove garlic, chopped
4 halibut fillets (about 6 oz each and 1 ½" thick), skinned
½ lb new potatoes, very thinly sliced
½ sm red onion, sliced
1 lemon, cut into 4 wedges

1. HEAT oven to 425°F.
2. STIR together parsley, oil, vinegar, capers, anchovy paste, and garlic for salsa verde. (Makes ½ cup.) Season to taste with pepper.
3. PAT fish dry and season with salt and pepper. Coat inside of 4 parchment cooking bags with cooking spray. Lay 1 bag flat on counter and arrange one-quarter of the potatoes inside in single layer. Top with 1 fish fillet and one-quarter of the onion. Fold open end of bag under several times, pressing down to seal. Repeat process to make 3 more packets.
4. BAKE packets on sheet pan until cooked through, about 15 minutes. Let stand 5 minutes. Transfer bags to 4 plates. Carefully tear a slit in top of each and serve with salsa verde and lemon wedges.

NUTRITION (per serving)371 cal, 37 g pro, 13 g carb, 2 g fiber, 18.5 g fat, 2.5 g sat fat, 369 mg sodium

Fish Fact: Halibut has a mild flavor and supplies heart-healthy omega-3s.

PREP TIME: 15 minutes
TOTAL TIME: 15 minutes
SERVINGS: 4

2½ c cooked lobster meat, coarsely chopped, or lump crabmeat
1 Tbsp unsalted butter, melted
½ package shredded coleslaw mix (7–8 oz total)
¼ c reduced-fat sour cream
2 Tbsp cider vinegar
1 tsp honey
4 top-split hot dog buns (preferably whole wheat), toasted
1 lemon, cut into 4 wedges

1. TOSS lobster gently with butter. Season to taste with salt and pepper.
2. COMBINE coleslaw mix, sour cream, vinegar, and honey in serving bowl. Toss to combine. Season to taste.
3. DIVIDE lobster mixture evenly among buns. Serve with coleslaw and lemon wedges.

NUTRITION (per serving)281 cal, 24 g pro, 29 g carb, 2 g fiber,7 g fat, 3.5 g sat fat, 572 mg sodium

Fish Fact: Lobster is a low-fat source of protein. We used just a bit of butter to let lobster's natural sweetness stand out.

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PREP TIME: 15 minutes
TOTAL TIME: 35 minutes
SERVINGS: 4

4 slices bacon
16 sea scallops
16 cubes (1½") fresh pineapple
2 fresh jalapenos
¼ c extra virgin olive oil
2 Tbsp fresh lime juice
1 Tbsp honey
½ c chopped cilantro
½ c chopped flat-leaf parsley
2 lg scallion greens, chopped
2 cloves garlic, finely chopped
8 oz rice noodles
1 lime, cut into 4 wedges

1. COOK bacon in medium skillet over medium heat, turning, until cooked but not crisp, about 3 minutes. Cut crosswise into 1½" pieces.
2. PREPARE lightly oiled grill for medium heat. Alternately thread pineapple, scallops, and bacon onto 8 metal or (soaked) bamboo skewers (8"–10").
3. GRILLjalapenos, turning, until charred and tender, about 3 minutes. Remove seeds and stems and coarsely chop. Transfer to blender with oil, lime juice, honey, cilantro, parsley, scallion greens, and garlic. Pulse until just combined for vinaigrette. (Makes about ¾ cup.)
4. COAT skewers with cooking spray and grill, turning, until golden and scallops are cooked through, 5 minutes.
5. PREPARE noodles per package directions while skewers cook.
6. DRAIN noodles and immediately toss with ¼ cup of the vinaigrette. Season to taste with salt and pepper. Divide among 4 serving plates and top with skewers. Drizzle with some of remaining vinaigrette and serve with lime wedges.

NUTRITION (per serving)517 cal, 17 g pro, 67 g carb, 3 g fiber, 19.5 g fat, 3.5 g sat fat, 467 mg sodium

Fish Fact: Scallops provide lots of vitamin B12, a nutrient that helps your metabolism function properly.