A variety of seafood is an excellent addition to a balanced, healthy diet for any omnivore. Unlike other animal proteins, seafood is low in saturated fat, and it’s rich in heart and brain-protective omega-3 fats. In fact, the American Heart Association recommends eating a 3.5-ounce portion of fish at least twice a week, especially fatty fish such as salmon, mackerel, trout and sardines.
To help you incorporate more seafood into your life, we’ve put together ten easy, delicious dinners that take you beyond your can of tuna in only 30 minutes.
1. Red Curry Clams
You’ll be happy as a clam after making this 30-minute homemade curry recipe, perfect for an easy dinner party. Choose fresh clams from a small-clam variety such as littleneck or manila, and make sure to wash them thoroughly before use. Simply cook clams until they open (approximately 7 to 10 minutes) in a DIY coconut curry mixture. Serve with a side of brown rice and fresh veggies for a satisfying, complete meal.
- Total time: 30 minutes.
- Healthy Highlights: 24 grams of protein, 21 percent of your daily vitamin A, 47 percent of your daily vitamin C.
- See the recipe.
2. Grilled Mahi-Mahi and Asparagus with Lemon Butter
When you’re cooking fish, you can’t go wrong with a classic combo like lemon, butter and grilled asparagus! This five-ingredient dish is an elegant way to enjoy fresh seafood and it’s done in 30 minutes flat. If mahi-mahi isn’t your favorite fish, try this recipe with salmon, tuna or cod instead.
- Total time: 30 minutes.
- Healthy Highlights: 24 grams of protein, 30 percent of your daily vitamin A, 20 percent of your daily vitamin C.
- See the recipe.
3. Salmon Cakes with Olives, Lemon and Dill
You can make these delectable salmon cakes with leftover cooked salmon or canned salmon from your kitchen pantry. They’re leaner than their traditionally deep-fried counterpart. You can even serve them up in whole-grain buns as salmon burgers! Going low-carb? These cakes contain just two grams of carbs per serving, and they’re great on salads, too.
- Total time: 30 minutes.
- Healthy Highlights: 29 grams of protein, 2 grams of carbohydrates.
- See the recipe.
4. Grilled Rosemary-Salmon Skewers
Fish skewers are one of the easiest and fastest ways to make seafood, and they’re a crowd-pleasing, hassle-free option if you’re entertaining. This recipe calls for a center-cut salmon fillet, but you can choose any fish that holds up well on a grill (swordfish, tuna and mahi-mahi are all good options). Once the grill is hot and oiled, skewer chunks of fish, cherry tomatoes and other vegetables and cook for 3 to 4 minutes on each side or until cooked through. Serve on a bed of quinoa or couscous for a Mediterranean feast.
- Total time: 30 minutes.
- Healthy Highlights: 23 grams of protein, 16 percent of your daily vitamin A, 21 percent of your daily vitamin C.
- See the recipe.
5. Seared Scallops with Brandied Leeks and Mushrooms
Scallops are too special to not make something fancy. Try our Seared Scallops with Brandied Leeks and Mushrooms for delicious, gourmet flavor. All you need are a few fresh ingredients simmered in chicken broth and a little brandy, topped with a handful of seared scallops. Choose fresh, dry, untreated sea scallops for the best flavor and quality. Cook the scallops on medium heat and make sure to observe each side carefully to prevent overcooking (2 to 3 minutes per side).
- Total time: 30 minutes.
- Healthy Highlights: 17 grams of protein, 18 percent of your daily vitamin A.
- See the recipe.
6. Garlic Shrimp with Cilantro Spaghetti Squash
A rich, gluten-free garlic shrimp dinner? Yes, please! This 25-minute recipe features spaghetti squash as a nutritious and tasty pasta alternative. Not only is spaghetti squash lower in calories and carbohydrates than pasta, it cooks in 10 minutes in the microwave, saving you time to enjoy your meal. While your spaghetti squash is cooking, make a simple garlic and white wine simmer for your shrimp.
- Total time: 25 minutes.
- Healthy Highlights: 24 grams of protein, 2 grams of fiber.
- See the recipe.
7. Salmon Chowder
Did you know you can whip up homemade fish chowder in just 30 minutes? To keep the process quick and easy, chop and prep your ingredients in advance, including the fresh veggies (carrots and celery), frozen veggies (cauliflower) and mashed potatoes. Once prepped, all you need to do is put it all together. The most important steps are for incorporating the salmon: first, add the salmon to your saucepan of vegetables, broth and herbs until it’s cooked through. Then, remove the salmon so you can flake it into bite-sized pieces to transfer back into the saucepan to finish the soup.
- Total time: 30 minutes.
- Healthy Highlights: 15 grams of protein, 25 percent of your daily vitamin A, 50 percent of your daily vitamin C.
- See the recipe.
8. Tilapia with Tomato-Olive Sauce
Tilapia is a mild, tasty fish that’s easy to cook and a great choice for those who want to eat more seafood but don’t appreciate the fishy taste. This 20-minute skillet meal is a great, easy dinner for busy evenings. Serve it with a side of whole grains and veggies for a satisfying complete meal.
- Total time: 20 minutes.
- Healthy Highlights: 29 grams of protein, 18 percent of your daily vitamin C.
- See the recipe.
9. Paprika Shrimp and Green Bean Sautè
With greens, beans and shrimp, this is a perfect protein and fiber-packed meal. Paprika gives the dish color without overpowering it, and the recipe offers a great opportunity to add healthy butter beans to your diet.
- Total time: 30 minutes.
- Healthy Highlights: 18 grams of protein, 8 grams of fiber, 20 percent of your daily vitamin A.
- See the recipe.
10. Grilled Tuna with Olive Relish
Think outside the tuna can today! A slab of grilled tuna steak is as hearty as it is nutritious: tuna is packed with protein, iron, zinc and B-vitamins. And the big dose of olives adds extra healthy fats to this delicious dinner.
- Total time: 25 minutes.
- Healthy Highlight: 33 grams of protein.
- See the recipe.
