Celebrate Summer With These 5 Healthy Seafood Dishes

Written by Cristina Powell

Healthy Seafood Dishes

Seafood is an often overlooked incredible source of protein. For those of us who are fortunate enough to live on or near a body of water, it may be easier to access fresh, local seafood. But even if you aren’t able to see the boat pull up to the dock, provided you have a trusted source, we recommend including seafood in your diet at least 2 – 3 times per week.

Some of the shellfish I am particular to are scallops, shrimp, clams, oysters, crab, and lobster. And for finfish, I usually select salmon, tilapia, haddock, mackerel, tuna, bluefish, and herring.

Finfish in particular are known for being chockful of omega-3 fatty acids, which may protect us against harmful cardiovascular disease by reducing the levels of poor cholesterol and lowering blood pressure. Some studies have also found omega-3 fatty acids may help protect children from asthma as well as potentially lowering other health risks.

While I include Omega Krill 5X in my healthy diet, I always look for whole food sources to increase omega-3’s because of its potential to help control my blood sugar level, benefit brain function, and support healthy mental states (PLUS, I love pretty mcuh all seafood dishes).

So today I wanted to share some of my favorite seafood dishes—I sincerely hope you enjoy them as much as my family does and that they make their way into your recipe rotation.

5 Summer-Ready Seafood Dishes

Healthy Seafood Dishes

Seared Ahi Tuna

Ingredients

  • • Two 6 – 8 ounce ahi tuna steaks (3/4 of an inch thick)
  • • 2 Tbsps dark sesame oil
  • • 2 Tbsps soy sauce (or 2 teaspoons of wheat-free tamari for a gluten-free option)
  • • 1 Tbsp grated fresh ginger
  • • 1 clove garlic, minced
  • • 1 green onion (scallion) thinly sliced (a few slices reserved for garnish)
  • • 1 teaspoon lime juice

Directions

  1. 1. Mix the marinade ingredients together and then coat the tuna steaks with the marinade. Cover tightly and refrigerate for at least an hour.
  2. 2. Heat a nonstick skillet over medium high to high heat. When the pan is hot, remove the tuna steaks from the marinade, and sear them for a minute to a minute and a half on each side.
  3. 3. Remove from pan and slice into 1/4-inch thick slices.
  4. 4. Sprinkle with a few green onion slices.

*You can serve this delicious fish plain, with white rice, or over lettuce or thinly sliced cabbage or fennel.

  • Tuna Nutrition Information:
  • • Serving size: 3 ounces
  • • Calories: 118
  • • Protein: 25 g
  • • Fat: 1 g
  • • Carbohydrate: 0 g

Healthy Shrimp Fried Rice

Shrimp Fried Rice

Ingredients

  • • 1 Tbsp coconut oil
  • • 1 cup white onion, finely chopped
  • • 2 cloves garlic, minced
  • • 8 oz shrimp, peeled and deveined
  • • 1 medium carrot, chopped
  • • 1/2 cup peas
  • • 1/4 cup red bell pepper, finely chopped
  • • 2 cups cooked cauliflower rice
  • • 2 eggs, beaten
  • • Salt and pepper, to taste

Directions

  1. 1. Melt the coconut oil in a wok or deep pan.
  2. 2. Add the onion and garlic to the pan, cook for 3 – 4 minutes until the onion starts to soften.
  3. 3. Add shrimp and cook for 1 minute.
  4. 4. Add carrots, peas, and bell pepper to the pan.
  5. 5. Cook for 3 – 4 minutes, and then stir in the cauliflower rice.
  6. 6. Clear a circle in the center of the pan and pour in the beaten eggs.
  7. 7. Stir to scramble the eggs and then combine with the other ingredients.
  8. 8. Season with salt and pepper to taste.

Shrimp Nutrition Information:

  • • Serving size: 3 ounces
  • • Calories: 90
  • • Protein: 17.3 g
  • • Fat: 1.5 g
  • • Carbohydrate: 0.8 g

Healthy Seafood Dishes

Seared Halibut Tacos with Grapefruit Avocado Salsa

Ingredients

  • • 1 ruby red grapefruit, segmented and cut into 1-inch pieces
  • • 1 avocado, halved, pitted, peeled and sliced
  • • 2 Tbsps red onion, diced
  • • 2 Tbsps fresh cilantro leaves, chopped, plus sprigs for garnish
  • • 1/2 jalapeño pepper, finely chopped (ribs and seeds removed for less heat, if desired)
  • • 1 Tbsp fresh lime juice
  • • 1 Tbsp coconut oil
  • • 4 skinless halibut fillets (about 4 ounces each)
  • • Eight 6-inch corn tortillas
  • • 1 cup shredded Napa cabbage
  • • Salt + pepper to taste

Directions

  1. 1. Combine grapefruit, avocado, red onion, cilantro, jalapeño, and lime juice in a bowl. Season with salt and set aside.
  2. 2. Heat oil in a large skillet over medium-high, and cook halibut until golden brown, 2 to 3 minutes.
  3. 3. Flip and continue to cook until golden and flaky, 2 to 3 minutes more.
  4. 4. Remove and let cool slightly, then flake with a fork (adding salt and pepper to taste).
  5. 5. Toast tortillas over the flame of a gas burner, turning, until lightly charred, about 1 minute.
  6. 6. Top tortilla with fish, salsa, and cabbage, evenly divided.
  7. 7. Garnish with cilantro sprigs and serve immediately.

Halibut Nutrition Information:

  • • Serving size: 3 ounces
  • • Calories: 93
  • • Protein: 17.7 g
  • • Fat: 1.9 g
  • • Carbohydrate: 0 g

Linguine and Littlenecks

Ingredients

  • • 8 ounces linguine
  • • 1 tsp extra-virgin olive oil
  • • 2 cloves garlic, minced
  • • 1 small yellow onion, chopped
  • • 1 pinch of red pepper flakes
  • • 1 cup dry white wine
  • • 30 littleneck clams, well washed
  • • 1 can (15 ounces) no-salt diced tomatoes
  • • 1/2 cup water, at room temperature
  • • 2 Tbsps chopped dried or fresh parsley

Directions

  1. 1. Cook the pasta according to the package directions. Drain and set aside in a large bowl.
  2. 2. Sauté garlic, onion, and red-pepper flakes.
  3. 3. Add wine and reduce the heat to medium.
  4. 4. Add clams, tomatoes, water, and parsley. Stir and cover.
  5. *The clams will begin to open after about 2 minutes and should take no longer than 6 minutes. Throw away any that haven’t opened by that point.
  6. 5. Pour the clam sauce into the bowl with the linguine. Toss to coat.
  7. Chef Tip: Instead of clams, you can also use mussels, which makes this one of my favorite seafood dishes. You can also substitute shrimp that have been peeled and deveined. Shrimp will have more flavor if you keep the tails on them. They cook in as little as 1 to 2 minutes, so once they turn white/light pink, they’re ready.

    Clams Nutrition Information:

    • • Serving size: 3 ounces
    • • Calories: 62
    • • Protein: 10.9 g
    • • Fat: 0.8 g
    • • Carbohydrate: 2.2 g

    Fish, Corn, & Chorizo Grill Packets

    Ingredients

    • • 1 Tbsp extra virgin olive oil, plus more for the grill
    • • 3 cups of organic, non-GMO sweet corn (fresh or frozen)
    • • 4 oz cured chorizo, thinly sliced
    • • Sea salt and black pepper
    • • Emeril Fish & Seafood Rub (or your preferred seafood seasoning)
    • • Four 6-ounce skinless black bass, grouper, tilapia, or Pacific halibut fillets
    • • 8 sprigs fresh oregano, plus leaves for serving
    • • Lime wedges, for serving (optional)

    Directions

    1. 1. Heat grill or a grill pan to medium.
    2. 2. Season fish filets with the fish rub, salt, and pepper.
    3. 3. Toss corn, chorizo, and 1/4 teaspoon each salt and pepper in a medium bowl.
    4. 4. Dividing evenly, place the corn mixture in the center of four 12-by-24-inch pieces of heavy-duty foil.
    5. 5. Top with fish and oregano sprigs, drizzle with the oil, and season with 1/4 teaspoon each salt and pepper. Fold the foil over and seal the edges to form 4 packets.
    6. 6. Place the foil packets on the grill and cook approximately 12 to 15 minutes.
    7. 7. Carefully open the packets and transfer the fish and vegetables to a plate.
    8. 8. Sprinkle with the oregano leaves and serve with the lime wedges, if desired.

    My Favorite, Healthy Seafood Dishes

    If you haven’t considered seafood to be a favorite, I encourage you to give a few of these recipes a try. You’ll get an extra helping of omega-3’s along with a ton of flavor. And if you have any questions about any of the ingredients, or want to discuss substitutions, let me know in the comments section below. I would be more than happy to be of assistance in making these seafood dishes more reader-friendly or adjust them for anyone with food sensitivities or allergies.

    -Coach Cristina

    15 Foods that DAMAGE Your Heart (don’t eat these)

    Did you know that many “common” everyday foods, such as cooking oils, condiments, and even certain types of fish can cause massive DAMAGE to the precious tissues of your heart?
     
    Problem is, most people don’t have a clue that many of the foods they are eating, including many “healthy” foods, are doing this kind of crippling damage to their most vital, life-giving organ.   To make sure YOU aren’t one of them, we recently put together a brand new free report entitled The 15 Foods That DAMAGE Your Heart to inform you of the worst foods you MUST steer clear of if you care about your health
    and longevity (unfortunately, most people eat these foods every day).
     
    Even better, you can download the entire 34 page report completely free in just a few seconds by visiting this page right now.

    ==>15 Foods that DAMAGE Your Heart (don’t eat these)

    BioTrust Nutrition- Share on Social
Share To:

More From Cristina Powell

  • Kathryn Stefaniak

    Hey Coach Cristina! How are you doing, my friend? I love the recipes you provided for healthy seafood dishes! I’m always looking for ways to cook seafood, especially clams and haddock. I usually just steam my clams and drizzle with butter and bake the haddock with cracker crumbs, but the recipes you gave look so yummy! They are perfect for me to cook for myself as I’m the only one who enjoys seafood in the house. The shrimp fried rice with the cauliflower rice sounds so good too. I’m always looking for a different way to cook cauliflower too for that matter. Keep up the good work, Coach Cristina! TTYL!