Salmon fillets marinate in teriyaki sauce, mirin, rice vinegar, scallions and ginger, then bake while frozen stir-fry vegetables cook in a wok with garlic and soy sauce. Four servings, 20 minutes prep, 15 minutes cooking, 253 calories a portion.
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Seafood Main Dish
Healthy seafood main dishes.
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Seafood Main Dish
Spanish-Style Shrimp Stew
A recipe from the NHLBI's Deliciously Healthy Dinners: shrimp simmered with fennel, garlic, no-salt-added tomatoes, broth and new potatoes, finished with oregano, basil and lemon. Serves four at 211 calories and 375 mg sodium per 1 1/2-cup portion.
Seafood Main Dish
Red Snapper Provencal
A recipe for sautéed red snapper, bass or tilapia served with a sauce of tomatoes, black olives, garlic and optional anchovy paste: 20 minutes prep, 20 minutes cooking, four servings at 216 calories.
Seafood Main Dish
Grilled Tuna With Chickpea and Spinach Salad
A recipe for tuna steaks marinated in lemon, garlic and oregano, then grilled or broiled and served over a chickpea and spinach salad: 25 minutes prep, 20 minutes cooking, four servings at 282 calories.
Seafood Main Dish
Braised Cod With Leeks
Leeks and carrots soften in butter, then simmer with new potatoes, parsley and low-sodium chicken broth before cod fillets poach on top under a tight lid. Four servings at 158 calories each, ready in about 40 minutes. From NHLBI's Keep the Beat.
Seafood Main Dish
Fish Veronique
An NHLBI recipe for four: bake white fish in wine, chicken broth and lemon juice, then top it with a sauce built on low-fat milk instead of cream and finish with seedless grapes under the broiler. 166 calories and 2 grams of fat per serving.
Seafood Main Dish
Baked Salmon Dijon
An NHLBI Keep the Beat recipe: salmon fillets baked at 400 degrees for about 20 minutes under a sauce of fat-free sour cream, dill, scallions, Dijon mustard and lemon juice. Six servings at 196 calories and 27 g protein each.
Seafood Main Dish
Healthy Eating Recipes: Baked Red Snapper With Zesty Tomato Sauce
Bake 3-ounce red snapper or bass fillets at 350 degrees F for 25 to 30 minutes and serve each with a cup of sauce built from bell peppers, no-salt-added tomatoes and tomato sauce, oregano, basil and parsley. Four servings, 213 calories each.
Seafood Main Dish
Healthy Eating Recipes: Baja-Style Salmon Tacos
Salmon fillets marinated in lime juice, chili powder, cumin and coriander, grilled or broiled, then folded into whole-wheat tortillas with a cabbage, red onion and jalapeño slaw. Four tacos at 325 calories each.
Seafood Main Dish
Healthy Eating Recipes: Asian-Style Steamed Salmon
Salmon fillets steamed in low-sodium chicken broth with shiitake caps, ginger, scallions, soy sauce and optional sesame oil. Fifteen minutes of prep and 10 of cooking make four servings at 175 calories each. From the NHLBI's Deliciously Healthy Dinners.
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