Fish & Seafood Recipes

• Garlic Mashed Potatoes and Grilled Garlic Shrimp

  The subtle use of garlic in mashed potatoes does not overpower shrimp.

• French Roasted Salmon

  This quick but sophisticated roasted salmon entrée is great for dinner with friends or for a family occasion.

• Crab and Black Mushroom Soup

  An exotic spin on traditional mushroom soup, using crabmeat.

• Puget Sound Fish Chowder

  This delightful fish chowder, inspired by Puget Sound, is as good for you as it tastes.

• Salmon Chowder with Buttery Crumb Topping

  A tasty and good-for-you main dish, this salmon chowder with a buttery crumb topping also has the healthy fish oils your body needs.

• Salmon Chowder

  This heart-healthy salmon chowder recipe calls for low-fat milk—replace with higher-fat milk or cream if you prefer a richer chowder.

• Salmon and Tomato Chowder

  Chowder is a classic meal-in-a-bowl. This salmon and tomato version is flavoured with lean bacon, leeks and tomatoes and thickened with potatoes, all of which provide the perfect background for the protein-packed salmon.

• Northwest Salmon Chowder

  This is the chowder that people make in the land of salmon.

• Smoked Salmon on Mixed Salad Greens

  Smoked salmon has slightly lower amounts of omega-3 fatty acids than fresh salmon but, like other oily fish, it provides a rich source of these essential nutrients.

• Salmon Salad with Peas and Dill

  High in protein and in flavour, this salmon salad is a refreshing take on fish and peas.

• Swordfish with Spicy Almond Crust

  A spicy-citrus crust with almonds adds texture and flavour to baked swordfish steaks in this quick-to-make dish.

• Grilled Fish with Heirloom Tomato, Asparagus & Almond Salad

  Colourful heirloom tomatoes and asparagus make a perfect accompaniment to a firm, hearty grilled fish. Make sure to use freshly squeezed lime juice; it makes a huge difference in the flavour.

• Walnut Stuffed Salmon

  This recipe packs a heart-healthy punch as both salmon and walnuts contain omega-3 fatty acids. The addition of brown rice and spinach rounds out the nutritional balance and boasts delectable flavour.

• Poached Salmon Steaks with Horseradish and Chive Sauce

  These poached salmon steaks with horseradish and chive sauce make a light and tasty dish rich in omega-3 fatty acids.

• Tomato-Roasted Mackerel

  Tired of salmon? Mackerel is also a good source of omega-3 fatty acids.

• Spicy Tomato Fish Chowder

  This spicy tomato fish chowder recipe makes a speedy main dish that is hearty and healthy.

• Cold Shrimp and Cucumber Soup

  Nothing could be more welcome on a warm day than this cool, delicious combination of shrimp, cucumbers and buttermilk with hints of dill and fennel.

• Shrimps with Chili and Mangoes

  Luscious ripe mango and crunchy green onions, spiced with hot chili and fresh ginger, give a sweet and sour Asian flavour to the large, stir-fried shrimps featured in this exuberant dish.

• Broiled Salmon with Avocado-Mango Salsa

  If you like, make a small amount of lemon vinaigrette and toss with the lettuce before placing the broiled salmon with avocado-mango salsa on top.

• Scallops Grilled with Prosciutto

  The subtle saltiness of prosciutto, Italian dried ham, combines perfectly with these marinated grilled scallops with their brilliant orange corals to make handsome brochettes that can be served on their skewers.

• Summer Salmon and Asparagus

  Fresh young vegetables and succulent salmon make this casserole highly nutritious, and it is also quick to prepare. Choose tiny leeks, tender asparagus and sugar-snap peas, all of which add visual appeal to the dish. Serve boiled new potatoes with the summer salmon and asparagus for a complete meal.

• Cod with Spicy Puy Lentils

  Dark-green Puy lentils, grown in the south of France, have a unique, peppery flavor that is enhanced by chile. They do not disintegrate during cooking and their texture is a perfect complement for the flakiness of fresh cod. Serve this cod with spicy Puy lentils dish with warm crusty bread.

• Bulgur Wheat and Shrimp Salad

  A coarsely ground wheat grain, bulgur has already been parboiled, so it’s quick to prepare and makes an ideal pantry standby to use in salads, as well as in hot dishes. This nutty-textured, colorful bulgur wheat and shrimp salad is full of goodness, and is very attractive to the eye.

• Mussels with Saffron and Fennel

  The sautéing fennel, onion and saffron is my favourite of all kitchen aromas. They are also a classic combination that is used in various fish and seafood recipes. In fact, I love saffron so much we gave it to my daughter Lucy as her middle name. Mussels with saffron and fennel is an excellent appetizer. The complexities of the flavours cleanse the palate and ready you for the courses to come.

• Savoury Pan-Roasted Fish

  Serve this flavourful pan-roasted fish with boiled new potatoes and a glass of chardonnay.

• Tuna and Tomato Pizza

  Add canned tuna to a good tomato sauce, spread it on a ready-made pizza base and you have a delicious, healthy meal in no time at all. This tuna and tomato pizza makes a flavourful change from the usual cheese-laden pizzas.

• Shrimp and Vegetable Stir-Fry

  A simple stir-fry that’s ready in thirty minutes! Fresh shrimp, crisp-yet-tender vegetables, a hint of soy and the zing of ginger. Stir-frying is quick, so it limits nutrient loss. This shrimp and vegetable stir-fry is fast food that’s healthy, too. Serve on white or brown rice.

• Scallops with Cherry Tomato Saute

  Scallops are infinitely adaptable. Here, these low-fat, low-cholesterol morsels of succulent seafood are sautéed with cherry tomatoes and enlivened with a vermouth-based sauce. Serve the scallops with Asian rice vermicelli or brown rice.

• Scallops with Noodles and Ginger

  This scallop salad is based on soba—Japanese buckwheat noodles. They are tossed with bean sprouts, bok choy, fresh coriander and an intensely flavoured ginger dressing, then topped with juicy soy-broiled scallops and mushrooms.

• Barbecued Shrimp wth Mustard Sauce

  Next time you have a barbecue, treat yourself to a little luxury—skewers of juicy barbecued shrimp in an exotically spiced marinade, served with a Dijon mustard sauce.

• Shrimp, Melon and Mango Salad

  This salad combines shrimp with colourful, juicy melon and mango tossed in a light dressing flavoured with fresh mint and honey.

• Lobster Salad

  A lobster salad makes a luxurious meal for two people. The lobster meat is here served on a bed of peppery salad greens, shredded snow peas, grapes and new potatoes cooked in their skins, all tossed in a lime-spiked dressing.

• Spaghettini Marinara

  Cooked in a delicious wine-enriched tomato sauce, a nutritious mix of seafood makes an elegant partner for the thin spaghettini. Prepare a leafy mixed side salad to go with this spaghettini marinara, a great dinner party main course.

• Salmon with Tarragon Mayonnaise

  Fresh salmon is readily available all year round. This deliciously healthy dish with tarragon mayonnaise can be served warm or cold, with a green leaf salad tossed with snow peas or green beans, and some crusty whole-wheat bread.

• Seafood Lasagna

  Packed with vegetables, this seafood lasagna is a superb vitamin-rich, nutritious meal. Choose vegetables that are fresh and in season, including fresh peas, asparagus, beans, broccoli and sautéed mushrooms.

• Thai Green Fish Curry

  This Thai green curry is wonderfully fragrant and is prepared with a homemade curry paste. Serve the fish curry with rice and a side dish of Chinese cabbage or broccoli florets stir-fried with garlic and a little reduced-salt soy sauce.

• Teriyaki Swordfish Kebabs

  Teriyaki is a popular cooking style in Japan. The teriyaki marinade for fish or meat is made with soy sauce, rice wine and sugar and can be bought ready made from most grocery stores. It is intense, so you only need to use a little for these swordfish kebabs.

• Steamed Fish with Ginger and Sesame

  Steaming is unbeatable when it comes to heart-healthy cooking: there’s no need for added fat, and flavour and nutrients are locked in. Serve this ginger-sesame steamed fish with grilled pepper and a pilaf of wild and brown rice for a satisfying meal.

• Asian-Style Fish with Noodles

  A whole fish cooked with ginger, garlic and green onions is a traditional centrepiece in a Chinese meal. Here it is served with a mixture of noodles and bean sprouts to make a very special Asian-style dish.

• Seafood and Mushroom Pie

  A simple fish pie can be transformed into a feast by the addition of shrimp and mushrooms. Serve this seafood and mushroom pie with a colourful medley of steamed vegetables, such as snow or sugar snap peas, carrots and baby corn.

• Fish with Spicy Green Lentils

  Dark green Puy lentils, grown in the south of France, have a unique, peppery flavour that is enhanced by spicy chili. The green lentils do not disintegrate during cooking and their texture is a perfect complement to the flakiness of fresh fish.

• Grilled Swordfish Steaks with Tomato and Pepper Salsa

  Grilled fish steaks make ideal fast food, and serving them with a vibrant tomato and pepper salsa, rice and a mixed-leaf salad transforms plain cooked fish into an exciting dish. Use a ridged cast-iron grill pan to produce attractive markings on the swordfish steaks.

• Baked Trout with Cucumber Sauce

  Orange and lemon slices add great flavour to this simple recipe for baked trout, and a cucumber sauce with yogurt provides a refreshing contrast. New potatoes are roasted in the oven with the fish.

• Indian-Style Fish Parcels

  Fish fillets are flavoured with chili, ginger, mint and coconut milk, then wrapped in Indian-style parcels and baked in the oven. Zucchinis tossed with mustard and sesame seeds and minted new potatoes are served alongside.

• Crumbed Fish with Parsley and Lemon

  Gremolata is an Italian mixture of parsley, lemon rind and garlic. This recipe uses the gremolata with breadcrumbs to make a tasty topping for fish. The crumbed fish is baked with tomatoes and zucchini and served with saffron mashed potatoes.

• Thai Fish Cakes with Dipping Sauce

  These delicious fish cakes are flavoured with lemongrass and coriander, and spiced with Thai red curry paste. They’re served with a tangy lime and honey dipping sauce, and a lettuce, cucumber and mint salad.

• Smoked Trout and Pasta Salad

  Tempt your family with this delicious heart-healthy smoked trout and pasta salad. It makes an ideal midweek meal served with crusty whole-wheat bread. If you wait until the last minute to add the arugula, it won’t spoil if anyone’s late home.

• French Tuna and Bell Pepper Salad

  This colourful French salad is full of varied flavours and textures. Chunks of tuna, wedges of potato, crisp beans, bell pepper and tangy tomatoes make for a quick and easy summery meal. Serve with crusty whole-wheat baguettes.

• Tropical Salmon Salad

  Conjure up the colours and flavours of a tropical island with this unusual warm salmon salad. The rich flavour of salmon is perfectly balanced by the gentle acidity of orange and the sweetness of mango and papaya.

• Pasta and Tuna Salad with Zucchini and Sundried Tomato Pesto

  The dressing for this simple, colourful pasta and tuna salad has a sweet-sour flavour, which perfectly complements the lightly cooked zucchini, tuna, sundried tomato pesto and pasta. Serve the salad cool, but not chilled, or try it while it is still warm.

• Tuna Provencale on a Baguette

  Flavoursome, savoury and full of heart-smart nutrients, this baguette sandwich is sure to become a favourite. The special today: a variation of the classic “pan bagnat,” a baguette bursting with provencale tuna, olives and garden-fresh veggies.

• Japanese Sushi Rolls

  Japanese food tends to be low in fat, and these stylish sushi rolls are no exception. Now that the ingredients are available in grocery stores, it is easy to make them yourself. You must use sushi rice, which is sticky when cooked.

• Seafood Paella

  No trip to Spain would be complete without sampling its famous rice dish, paella. The ingredients vary from region to region, but this recipe uses white fish fillets, squid and mussels. Serve this seafood paella with crusty whole-wheat bread.

• Rice with Shrimp and Dill

  In this good-looking salad, quickly seared tiger shrimp are served on a mixture of aromatic basmati and wild rice, crunchy broccoli, snow peas and yellow pepper tossed in a fresh dill and lime juice dressing.

• Salmon Cakes with Creamy Tomato-Garlic Sauce

  Give those fatty beef burgers a miss and try these heart-healthy, thick, juicy salmon “burgers” instead. And while you’re at it, leave the ketchup in the fridge and slather the salmon cakes with a homemade creamy tomato-garlic sauce.

• Roast Salmon Strips with Potato Salad

  This elegant entree is what the French would call a “salade composée”—a salad where the elements are arranged separately. In this healthy example, roast salmon strips share the spotlight with a light potato salad and a healthy helping of greens.

• Avocado and Shrimp Cups

  Here, lettuce-lined bowls are filled with shrimp and avocado, mixed with spiced new potatoes and topped with yogurt for a real hot and cold taste explosion. Serve avocado and shrimp cups for lunch with whole-wheat or multi-grain bread.

• Sesame Shrimp and Crab Toast

  This crispy sesame shrimp and crab toast can be served as a starter or as a good savoury snack to hand around with drinks. Traditionally the toast is deep-fried in oil, but in this healthy version it is baked in a hot oven until crisp and golden.

• Creamy Tomato and Crab Soup

  This tasty, hearty tomato seafood soup is surprisingly quick and easy to make using fresh crab meat. The flaky crab meat goes well with the creamy texture lent by the potatoes, and the anchovies give it a bit of zing.