15 Fish and Seafood Recipes



Fish and seafood are a great way to keep your diet healthy. They are the better source of protein and fish as we know contains omega 3 fatty acids.


Did you know that eating seafood twice a week is good for your heart, brain, and entire body? Well, now you do!


And with that, these are some fish and seafood recipes for you to try.


Crab Broccoli Casserole



2 tbsp butter

1/4 cup chopped onion

8 oz crab

1/4 tsp curry

1/4 cup cream & 1/4 cup water

2 cup cooked broccoli

1 cup cheddar

1/2 t salt

1 tbsp lemon juice

xanthan gum (thickener)



1. Preheat oven 350.

2. Grease 1 qt casserole and put cooked broccoli in the bottom.

3. Sprinkle with cheese.

4. Melt butter and saute onion.

5. Add flour, curry powder and salt.

6. Gradually stir in cream and water mixture.

7. Cook until thickened (may have to add thickener).

8. Add lemon juice and crab.

9. Pour over broccoli. Bake for 30 minutes.

Serves 2 at 8 carbs, 3 fiber (5 net carbs), 561 Calories, 43 fat, 38 protein.



Fishy Volcanos 



12 oz fish fillets

6 oz can crab

1/4 cup grated zucchini

1 tbsp onion powder

1 oz pork rinds, crushed

1 tbsp mayo

1 tbsp mustard

1/3 cup heavy cream

1 tbsp soy protein isolate

1 tbsp parmesan

cayenne pepper, paprika



1. Preheat oven 325.

2. Spray large muffin tin with non-stick spray.

3. Line 6 cups with the fish fillet or several if fillets are real small.

4. In a bowl, mix crab, zucchini, onion powder and pork rinds.

5. Add remaining ingredients.

6. Divide mixture among fish lined cups.

7. Sprinkle each with little cayenne and paprika.

8. Bake for 30 minutes.

Serves 3 at 3 carbs, trace fiber, 351 Calories, 20 fat, 40 protein



Broiled Fish with Cheese



12 oz flounder

2 tbsp melted butter

1/2 cup cheddar, shredded

1 tbsp mustard

1 tbsp ketchup or chili sauce



1. Brush fish with melted butter and broil 8-10 minutes until flaky.

2. Combine remaining ingredients and spoon onto the fish.

3. Broil 2-4 min until the cheese becomes bubbly and lightly brown.

Serves 2, 1 Carb, trace fiber, 379 Calories, 23 Fat, 40 Protein


fish recipe


Broiled Salmon with Dijon Sauce



12 oz. salmon fillets

1/2 cup mayo

2 tbsp dijon

3 tbsp parmesan cheese

black pepper




1. Heat broiler, and broil salmon for about 12 minutes.

2. Mix other ingredients and spread over salmon.

3. Put back under the broiler for another 5 minutes, or until salmon is done. Take note, if you put the sauce on too early, it gets really brown.

Serves 3 @ 1 carb, trace fiber, 469 cals, 38 fat, 33 protein.



Fish Florentine



1 1/2 lb fish fillets

10 oz pkg frozen spinach, thawed, drained well

8 oz shredded cheddar

1/2 c crushed pork rinds (optional)

2 T lemon juice

2 T white wine

parsley, Old Bay, garlic powder, salt & pepper



1. Preheat oven 350. Spread spinach over bottom of 8-9″ casserole dish.

2. Arrange fillets over the top.

3. Sprinkle with lemon juice and white wine, and seasonings.

4. Sprinkle with cheese, then the pork rinds.

5. Bake 30-40 minutes.

Serves 4 @ 5 carb, 2 fiber (3 NET carbs), 432 Calories, 22 fat, 51 protein


crabs_seafood recipe


Crab Stuffed Sole



1 1/2 lb sole

6 oz can crab

2 oz cream cheese

2 tbsp mayo

1 tsp tabasco

1 tbsp chives

1 egg



1. Mix all ingredients.

2. Lay fillets flat and top with generous amount of filling.

3. Roll up fish and bake at 350 for 20-25 minutes.

Serves 4 @ 1 carb, trace fiber, 309 Calories, 14 fat, 42 protein



 Seafood Crepes with Creamy Cheese Sauce




4 eggs

4 T heavy cream

dash salt and pepper


1 6 oz can crab

1 can small shrimp

2 tbsp butter

1/4 c cream

1 tsp dijon

1/4 cup chicken broth


4 oz cheddar

1/4 cup heavy cream

1 tsp dijon

dash nutmeg, salt, pepper




1. Blend crepe ingredients.

2. Heat a good small non-stick pan and melt some butter.

3. Ladle about 1/4 cup of mixture and tip pan quickly to make thin, even coating.

4. Allow to cook until starts to curl on ends and is set in center.

5. Turn and cook about 30 seconds.

6. Remove to a plate and repeat. Makes about 6.


1. Melt the butter, add crab and shrimp.

2. Stir in broth, dijon and cream and simmer until sauce reduces.


Heat cheese, cream, dijon, and seasonings til cheese melts.


Lay out crepes, spread filling down the center, roll up and top with cheese sauce.

Serves 3 @ 4 carbs, trace fiber, 636 Calories, 50 fat, 42 protein



Flounder Picatta



1/2 tsp salt

1/4 tsp pepper

2 lbs flounder

4 tbsp butter

2 tbsp oil

2 tbsp lemon juice

1/2 tsp grated lemon zest (optional)

1 tbsp dried parsley

1 tbsp capers chopped

protein powder, soy isolate or baking mix



1. Combine protein powder, salt, and pepper in a bowl.

2. Dredge fish to coat both sides.

3. Melt 2 tbsp. butter with oil in skillet.

4. Add fish and cook, turning once, til browned outside and cooked through (5-7 min.)

5. Remove to the platter and keep warm.

6. Add remaining butter to skillet and cook over med-high heat until browned, about 1 min.

7. Stir in lemon juice, zest, parsley and capers and pour over fish.

Serves 4 @ 1 carb, trace fiber, 371 Calories, 21 fat, 43 protein (protein powder NOT included in nutritional count)


shrimps_seafood recipe


Shrimp with Tomato Cream Sauce



12 oz shrimp, peeled, deveined, uncooked

1 tsp oregano

2 tbsp butter

1 med chopped tomato

1/2 c heavy cream

1/2 cup cheddar cheese



1. Melt the butter with garlic and oregano for 1 minute.

2. Add shrimp and tomato and saute few minutes just until shrimp is pink.

3. Stir in cream. Then shredded cheddar and heat until cheese melts.

4. Serve over rice or pasta.

Serves 2 @ 7 carb, 1 fiber (6 NET carbs), 616 Calories, 46 fat, 43 protein ;




Baked Salmon Italianne



12 oz salmon

1/4 cup mayonnaise

2 tbsp  ketchup

6 pieces sun-dried tomatoes

4 strips bacon, cooked, cut into 1-inch pieces

1/4 cup chopped onion



1. Mix mayo and ketchup to make Russian Dressing.

2. Heat tomatoes in water in the microwave for few minutes to plump.

3. Spray the casserole dish with Pam.

4. Lay salmon pieces in and cover with dressing.

5. Cut up tomatoes and lay on top; sprinkle with chopped onion.

6. Bake at 400 for 20-25 min.

7. Put under broiler for just a few minutes to brown top.

Serves 2 @ 6 carb, 1 fiber (5 NET carbs), 430 Calories, 34 fat, 28 protein






shrimp-meat-seafood recipe


Shrimp Scampi



14 oz shrimp (raw, peeled)

4 tbsp butter

4 tbsp oil

3 garlic cloves

splash lemon juice



1. Melt butter, add oil and garlic and saute 1 min.

2. Add a splash of lemon juice.

3. Add shrimp and cook until pink. This only takes a few minutes.

4. Spoon shrimp and sauce over Faux Rice.

Serves 2 @ 1.5 carbs, trace fiber, 648 Calories, 52 fat, 42 protein




Crabmeat Au Gratin



1 tbsp butter

1 tbsp not/starch (or thickener)

salt & pepper

1/2 cup heavy cream

1/2 cup water

1 can crabmeat

1 tsp lemon juice

1 cup shredded cheddar

dash of Worcestershire sauce

pinch of paprika



1. Preheat oven 375.

2. Melt butter in pan.

3. Mix in not/starch and salt and pepper.

4. Stir over low heat until well blended.

5. Gradually stir in cream mixed with water.

6. Cook while stirring until thick and smooth.

7. Mix in cheese, Worcestershire and paprika.

8. When melted, stir in crab.

9. Place in buttered casserole. Bake for 25 minutes.

10. Serve with rice or faux rice.

Serves 2 @ 3 carb, trace fiber, 559 Calories, 47 fat, 31 protein







Fresh Lobster Salad



1 cup extra virgin olive oil

6 oz. orange juice

2 tablespoons minced shallots

1 teaspoon minced garlic

1 tsp. honey

2 hard-boiled eggs


freshly ground black pepper

6 cups fresh baby arugula, washed and patted dry

1 pound cooked lobster meat, sliced 1/4-inch thick

1/4 pound fresh haricots verts, stemmed and blanched

1/2 cup cured black olives, pitted and halved

1 tablespoon finely chopped fresh parsley leaves



1. In a mixing bowl, whisk the oil and orange juice until emulsified.

2. Whisk in the shallots and garlic.

3. Season with the honey to taste. Season with salt and pepper.

4. Toss the arugula with 1/3 of the dressing.

5. Mound the greens in the center of each plate.

6. Toss green beans and olives with 1/3 of the dressing.

7. Mound the beans on top of the greens.

8. Toss the lobster with the remaining dressing. Season with salt and pepper.

9. Mound the lobster on top of the bean mixture.

10. Slice the eggs thinly.

11. Season with salt and pepper and garnish the salad with the eggs.

12. Garnish with parsley. Makes 4 servings.




10 Fish Recipes to Include on Your Next Meal

Are you looking for some recipes to include fish in your meals? Then, try these 10 sumptuous, easy to prepare fish recipes to have a protein and Omega 3 enrich lunch or dinner for you to enjoy with your friends and family.


Tomato-Rich Fish Stew


3 1/2 ounces sun-dried tomatoes

2 tablespoons olive oil

1 large yellow onion, chopped

1 green bell pepper, chopped

2 (8 ounce) bottles clam juice

2 (14 oz) cans diced tomatoes (no salt added)

1 cup dry red wine (or substitute broth or tomato juice)

4 garlic cloves, crushed

4 tablespoons fresh herbs (such as thyme, rosemary or basil)

2 bay leaves

1/2 cup kalamata olives, sliced

1 (15 oz) can navy beans, drained and rinsed

1 pound firm fish (grouper, tilapia or tuna), cut in 2- to 3-inch chunks

2 teaspoons fennel seeds, lightly crushed

1 pinch of salt and pepper, to taste

1/2 cup grated Parmesan cheese



1. In a pan, simmer sun-dried tomatoes in 1 1/2 cups water until very soft. Discard water.

2. In a large pot, saute onion and green pepper in oil until softened.

3. In a food processor or blender, combine sun-dried tomatoes and 1 bottle clam juice until smooth. Add to pot.

4. Stir in remaining clam juice, diced tomatoes, wine, garlic, herbs, bay leaves and olives. Simmer 20 minutes.

5. Add beans, fish, fennel seeds, salt, and pepper.

6. Simmer until fish is done, about 10 minutes.

7. Remove bay leaves. Ladle into bowls;sprinkle with cheese.


fish recipe


Skillet Fish


1 celery rib, chopped

1/2 cup chopped green pepper

1/2 cup chopped onion

1 teaspoon olive or canola oil

2 plum tomatoes, chopped

1/4 teaspoon salt

1/2 pound cod, haddock or orange roughy fillets

1/4 teaspoon seafood seasoning

hot cooked rice

dash of pepper

hot pepper sauce



1. In a skillet, saute the celery, green pepper, and onion in oil until almost tender.

2. Add tomatoes; cook and stir for 1-2 minutes.

3. Sprinkle with salt and pepper.

4. Top with fish fillets and sprinkle with seafood seasoning.

5. Reduce heat; cover and simmer for 6 minutes.

6. Break fish into chunks.

7. Cook about 3 minutes longer or until fish flakes easily with a fork.

8. Serve over rice. Serve with hot pepper sauce if desired.



Grilled Fish Steaks


8 (3 ounce) fillets fresh tuna steaks, 1 inch thick

1/2 cup soy sauce 1/3 cup sherry

1/4 cup vegetable oil

1 tablespoon fresh lime juice

1 clove garlic, minced



1. Place tuna steaks in a shallow baking dish.

2. In a medium bowl, mix soy sauce, sherry, vegetable oil, fresh lime juice, and garlic.

3. Pour the soy sauce mixture over the tuna steaks, and turn to coat.

4. Cover, and refrigerate for at least one hour.

5. Preheat grill for high heat.

6. Lightly oil grill grate.

7. Place tuna steaks on the grill and discard remaining marinade.

8. Grill for 3 to 6 minutes per side, or to desired


fish recipe


Crispy Oven-Fried Fish Fillets


cooking spray

4 (4 ounce) fillets white fish

1/3 cup milk

1/4 cup all-purpose flour

2 cups croutons, crushed

tartar sauce



1. Preheat oven to 450 degrees F.

2. Spray the baking sheet with vegetable cooking spray.

3. Dip fish into milk. Coat with flour and then dip in milk.

4. Coat with crushed croutons.

5. Place fish on baking sheet.

6. Spray fish with vegetable cooking spray.

7. Bake for 10 minutes or until fish is done. Serve with tartar sauce.



Mediterranean Fish Stew


4 cloves garlic, minced

2 onions, chopped

1 tablespoon olive oil

1 (28 oz) can crushed tomatoes

6 cups water

1/2 cup chopped fresh parsley

1/2 cup chopped fresh cilantro

2 tablespoons Worcestershire sauce

1 teaspoon ground cinnamon

1 teaspoon paprika

1 1/2 pounds cod fillets, cubed

3 ounces dry pasta

salt to taste

1 tablespoon ground black pepper



1. In a large pot over medium heat, saute the garlic and onions in the olive oil for 5 minutes, stirring constantly.

2. Add the tomatoes with liquid, water, parsley, and cilantro.

3. Bring to a boil, reduce heat to low and simmer for 15 minutes.

4. Stir in the Worcestershire sauce, cinnamon, paprika and fish.

5. Simmer over medium heat for 10 minutes.

6. Add the pasta and simmer for an additional 8 minutes, or until pasta is tender.

7. Season with salt to taste and ground black pepper.


fish recipe


Fish Roll-Ups


2/3 cup butter

2 tablespoons minced onion

1 cup minced crabmeat

2 tablespoons minced fresh parsley

1/4 teaspoon garlic powder, or to taste

salt and pepper to taste

24 buttery round crackers, crushed

12 (6 ounce) fillets sole

2 tablespoons lemon juice

1/4 cup grated Parmesan cheese

3 tablespoons butter



1. Preheat oven to 375 degrees F (190 degrees C).

2. Lightly coat a 9×13 inch baking pan with cooking spray.

3. Melt butter in frying pan over medium heat.

4. Add onion and saute for 1 minute.

5. Stir in crabmeat, parsley, garlic powder salt and pepper and cook 1 minute more.

6. Remove from heat and stir in crushed crackers.

7. Spread mixture over filets. Sprinkle with lemon juice and Parmesan cheese.

8. Roll up fillets, seal with toothpicks and place in prepared baking dish.

9. Dot each roll with butter and cover pan tightly with foil.

10. Bake in preheated oven for 15 to 17 minutes until fish flakes.



Fish Chowder


4 tablespoons margarine

1 onion, chopped

3 potatoes, peeled and cubed

4 cups water

2 (15 oz) cans creamed corn

5 cups milk

2 pounds cod fillets, cubed

salt and pepper to taste



1. Melt the butter or margarine in a large pot over medium heat.

2. Add the onion and saute for 5 to 10 minutes, or until tender.

3. Add the potatoes and water and simmer for 20 more minutes, or until potatoes are tender.

4. Add the creamed corn and milk, stirring until smooth.

5. Finally, add the fish, stir well and allow to heat through, about 10 to 15 minutes.

6. Season with salt and pepper to taste.


salmon soup


Spicy Fish Soup


1/2 onion, chopped

1 clove garlic, minced

1 tablespoon chili powder

1 1/2 cups chicken broth

1 (4 oz) can green chile peppers, chopped

1 teaspoon ground cumin

1 1/2 cups canned peeled and diced tomatoes

1/2 cup chopped green bell pepper

1/2 cup shrimp

1/2 pound cod fillets

3/4 cup plain nonfat yogurt



1. Spray a large saucepan with the vegetable cooking spray over medium-high heat.

2. Add the onions and saute, stirring often, for about 5 minutes.

3. Add the garlic and chili powder and saute for 2 more minutes.

4. Then add the chicken broth, chile peppers, and cumin, stirring well.

5. Bring to a boil, reduce heat to low, cover and simmer for 20 minutes.

6. Next, add the tomatoes, green bell pepper, shrimp, and cod.

7. Return to a boil then reduces the heat to low, cover and simmer for another 5 minutes.

8. Gradually stir in the yogurt until heated through.



Sweet and Sour Fish


1 pound halibut

1 tablespoon soy sauce

1 tablespoon all-purpose flour

2 cups oil for deep frying

1 green bell pepper, diced

1 onion, diced

1 (8 oz) can pineapple chunks, juice reserved

1 1/2 tablespoons white sugar salt to taste

3 tablespoons ketchup

1 tablespoon water

1 teaspoon sesame oil

2 teaspoons all-purpose flour



1. Cut halibut into bite-size pieces.

2. Place in a mixing bowl and combine with soy sauce and 1 tablespoon of flour. Let it stand for 30 minutes.

2. Meanwhile, heat oil in a deep-fryer or heavy saucepan to 375 degrees F (190 degrees C).

3. Deep fry halibut pieces until golden brown. Drain on paper towels; set aside.

4. For the Sauce, saute green pepper, onion and pineapple in a medium skillet for 1 minute.

5. Stir in reserved pineapple juice, sugar, ketchup, water, remaining 2 teaspoons of flour, sesame oil, and salt to taste.

6. Cook until thickened, stirring occasionally.

7. Serve, by dipping fried halibut pieces into sauce or pour the sauce over the fish.




Curry Fish Stew


2 tablespoons soybean oil

1 medium onion, finely chopped

2 green onions, finely chopped

1 fresh red chile pepper, finely chopped

1 1/2 tablespoons chopped pimento peppers

2 tablespoons curry powder

1 pint light whipping cream3/4 pound cod fillets, cut into 1-inch cubes

3/4 pound cod fillets, cut into 1-inch cubes

garlic powder to taste

salt and pepper to taste



1. Heat oil in a medium saucepan over medium heat.

2. Stir in onion, green onions, red chili pepper, and pimentos.

3. Cook and stir until onions are tender, about 5 minutes.

4. Mix in curry powder, and continue to cook and stir 2 to 5 minutes.

5. Blend cream into the onion mixture, and simmer until thickened.

6. Mix in cod, cooking 3 to 5 minutes until easily flaked with a fork.

7. Season with garlic powder, salt, and pepper.


Download here a free PDF copy of these 10 fish recipes.