Healthy Seafood Recipes
Healthy seafood recipes — garlic shrimp, seared scallops, shrimp stir-fry and seafood bowls. Extremely high in protein, low in calories and the fastest protein to cook. Ready in 10 to 15 minutes.
Shrimp: the fastest high protein meal
Shrimp cooks in three to four minutes and delivers one of the best protein-to-calorie ratios of any food. A 150 gram serving has 30 grams of protein and only 120 calories with virtually zero fat. Garlic butter shrimp, shrimp stir-fry, cajun shrimp, lemon herb shrimp — every version takes under 10 minutes from fridge to plate. Buy frozen peeled shrimp in bulk and you always have a quick protein option in your freezer. Defrost under cold water for five minutes and you are ready to cook.
Scallops, mussels and shellfish dinners
Seared scallops look like a restaurant dish but take four minutes to cook at home. Pat them dry, season with salt, sear in a hot pan with butter for two minutes per side until golden. Serve with cauliflower puree and roasted asparagus for a 300 calorie dinner with 28 grams of protein. Mussels steam in white wine and garlic in under 10 minutes. Crab cakes bake in the oven in 15. Shellfish is the fastest protein category in the kitchen and makes everyday dinners feel special.
Seafood bowls and stir-fry for meal prep
Shrimp is one of the most underused meal prep proteins. A big batch of seasoned shrimp cooks in five minutes and portions perfectly into bowls with rice, vegetables and sauce. Shrimp teriyaki bowls, cajun shrimp cauliflower rice, Mediterranean shrimp with quinoa and feta. These seafood bowls last three to four days in the fridge and reheat in 90 seconds. The key is not overcooking the shrimp on the first round — cook until just pink and they will be perfect when reheated.