Cooking with Fish: Healthy Family Dinners

You're off the hook for dinner tonight, thanks to these delicious (and heart-healthy) fish recipes.


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Smashed Peas with Halibut

Smashed Peas with Halibut
Makes 4
Prep 10 m
Cook 12 m

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Grilled Shrimp Souvlaki

Grilled Shrimp Souvlaki
Makes 6
Prep 20 m
Marinate 15 m
Grill 4 m
Grill (or Broil)

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Tuna and Grape Tomato Sauce with Olive Oil Whipped Potatoes

Tuna and Grape Tomato Sauce with Olive Oil Whipped Potatoes
Makes 4
Prep 15 m
Microwave 13 m
Cook 15 m

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Seared Salmon with Citrus Romaine Salad

Seared Salmon with Citrus Romaine Salad
Makes 4
Prep 20 m
Cook 8 m

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Crispy Fish Sticks & Chili Dipping Sauce

Crispy Fish Sticks & Chili Dipping Sauce
Makes 4
Prep 20 m
Bake 10 m

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Panko Fried Fish and Smoky Chips

Panko Fried Fish and Smoky Chips
Makes 4
Prep 10 m
Bake 20 m
Cook 6 m

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Shrimp Marinara

Shrimp Marinara
Makes 6
Prep 20 m
Cook 34 m

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Video: How to Clean Shrimp

How to Clean Shrimp


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Shrimp Etouffée

Shrimp Etouffee
Makes 4
Prep 20 m
Cook 29 m

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Honey-Sesame Scallops

Honey-Sesame Scallops
Makes 4
Prep 15 m
Marinate 30 m
Cook 7 m

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Video: How to Cook Scallops

Impress Your Guests: How to Cook Scallops


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Pecan Salmon & Smashed Potatoes

Pecan Salmon & Smashed Potatoes
Makes 4
Prep 20 m
Bake 15 m
Cook 20 m

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Video: Master Cooking on Parchment Paper

How to Bake Salmon in a Packet


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Cornmeal-Crusted Catfish Po' Boys

Cornmeal-Crusted Catfish Po¿ Boys
Makes 4
Prep 20 m
Broil 8 m

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Halibut Provençal

Halibut Provencal
Makes 4
Prep 15 m
Cook 30 m
Broil 6 m

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Grilled Tuna with Red Quinoa Risotto

Grilled Tuna with Red Quinoa Risotto
Makes 4
Prep 15 m
Cook 23 m
Grill 6 m

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Tuna with Fresh Cherry Tomato Sauce

Tuna With Fresh Cherry Tomato Sauce
Makes 4
Prep 15 m
Microwave 25 m

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Scallop-Quinoa Paella

Scallop-Quinoa Paella
Makes 4
Prep 15 m
Cook 20 m

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Panko Fish Nuggets

Panko Fish Nuggets
Makes 4
Prep 20 m
Bake 30 m

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Smoky Maple-Rubbed Salmon

Smoky Maple-Rubbed Salmon
Makes 4
Prep 15 m
Bake 45 m
Cook 11 m

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Arrabiata-Style Shrimp

Arrabiata-Style Shrimp
Makes 4
Prep 10 m
Cook 11 m

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Quick Fixes for Shrimp

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Shrimp Aglio e Olio

In a large skillet, heat 2 tablespoons olive oil over medium heat; add 6 cloves sliced garlic and cook 30 seconds. Stir in 1 pound large, thawed shrimp; cook 4 minutes. Season with 1/4 teaspoon each salt and red pepper flakes. Add 3 tablespoons chopped parsley, 1/2 pound cooked whole wheat linguine and 1/4 cup cooking liquid. Serves 4.

Shrimp & White Bean Ragout

Heat 1 tablespoon olive oil in a large, nonstick skillet over medium-high heat. Add 1 pound large, thawed shrimp, 1/4 teaspoon each garlic salt, onion powder and crumbled dried rosemary. Cook 2 minutes; add 1 can (15 1/2 ounces) rinsed Great Northern beans and cook 2 minutes, until heated through. Serve over rice. Serves 4.

Curried Shrimp Melts

Combine 1/2 pound chopped, cooked shrimp, 1 cup chopped celery, 1/4 cup each light mayonnaise and reduced-fat sour cream, and 1/2 teaspoon curry powder. Divide over 4 whole wheat toasted English muffin halves and top each with 1 tablespoon shredded Jack cheese. Broil 1 minute. Serves 4.


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Red Snapper with Gazpacho Salsa

Red Snapper with Gazpacho Salsa
Makes 4
Prep 15 m
Cook 7 m

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Soy-Glazed Tuna Steaks with Baby Bok Choy

Soy-Glazed Tuna Steaks with Baby Bok Choy
Makes 4
Prep 10 m
Grill 10 m

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Tilapia with Lemony Herb Salad

Tilapia with Lemony Herb Salad
Makes 4
Prep 15 m
Cook 8 m

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Cod and Ratatouille Packets

Cod and Ratatouille Packets
Makes 4
Prep 15 m
Bake 20 m

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Baked Flounder with Crabmeat Stuffing

Baked Flounder with Crabmeat Stuffing
Makes 4
Prep 15 m
Cook 5 m
Chill 30 m
Bake 20 m

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Herb-Crusted Salmon and Israeli Couscous

Herb-Crusted Salmon and Israeli Couscous
Makes 4
Prep 10 m
Cook 8 m
Broil 7 m

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Cajun Catfish and Remoulade

Cajun Catfish and Remoulade
Makes 4
Prep 10 m
Bake 20 m

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Curried Salmon and Mint Raita

Curried Salmon and Mint Raita
Makes 4
Prep 15 m
Bake 15 m
Cook 15 m

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Shrimp Quesadillas with Mango

Shrimp Quesadillas with Mango
Makes 5
Prep 15 m
Marinate 15 m
Cook 40 m

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Teriyaki Tuna and Soba Noodles

Teriyaki Tuna and Soba Noodles
Makes 4
Prep 15 m
Marinate 15 m
Cook 10 m

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Mediterranean Fish Casserole

Mediterranean Fish Casserole
Makes 4
Prep 10 m
Bake 60 m

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Panko-Crusted Tilapia and Bow Ties

Panko-Crusted Tilapia and Bow Ties
Makes 4
Prep 15 m
Bake 10 m
Cook 9 m
Broil 2 m

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How to Cook Greens

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Try this simple method for preparing green leafy vegetables such as spinach, chard, broccoli rabe, bok choy and escarole. Slice into 1-inch-wide pieces and rinse. Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat; add 4 cloves smashed garlic; cook 1 minute. Add vegetables and cook, covered, 5 to 10 minutes, stirring occasionally, until tender. Add a few tablespoons water if mixture becomes dry. Season with 1/4 teaspoon salt and add red pepper flakes, if desired.


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How to Cook Fish in the Microwave

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Fish benefits from quick, moist cooking such as in the microwave. These tips ensure success.

—Arrange pieces in a single layer in dish, largest toward the outside.

—For fillets, tuck thin ends under or roll up to avoid overcooked, dry edges.

—Butterfly steaks, such as tuna or swordfish, thicker than 1 inch.

—Cover with plastic wrap and vent at one corner.

—General rule is 6 to 9 minutes of cooking time per inch of thickness. Rotate halfway through cooking time if microwave does not have carousel. Let cooked fish stand 3 to 5 minutes to complete cooking.


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How to Purchase Sustainable Seafood

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Seafood packages must include the country of origin. Look for the following descriptions on labels; they indicate areas that are cultivating sustainability.

—Salmon: Alaskan wild

—Tuna: Albacore, U.S. Pacific-caught

—Cod: U.S. Pacific-caught

—Shrimp: U.S. farm-raised

—Scallops: Northeast U.S.- and Canadian-harvested


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Fish-Buying Tips

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—Fish and seafood should smell clean and briny.

—Pick fillets with a moist, shiny appearance and no discoloration.

—Defrost frozen fish and seafood in the refrigerator overnight.

—Store in coldest part of refrigerator, well wrapped, for 1 to 2 days.

—General rule: Fish is perfectly cooked when an instant-read thermometer inserted in the thickest portion reads 140 F.


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Quick Fish Dinners

—Chipotle-Maple Salmon: Combine 2 tablespoons maple syrup, 1 tablespoon each lemon juice and vegetable oil and 1 teaspoon chipotle chili powder. Brush mixture on 4 salmon fillets (about 4 ounces each) and roast at 450 degrees F. for 15 minutes. Brush with remaining mixture and broil for 2 minutes.

—Curried Shrimp: In 1 tablespoon vegetable oil, sauté 1 cup each chopped onion and peeled apple and 1/2 cup chopped celery for 7 minutes. Add 1 tablespoon curry powder and cook 1 minute. Whisk 2 tablespoons flour into 2 cups milk and add to skillet; cook 1 minute. Stir in 1 pound medium cleaned shrimp and simmer 4 minutes, turning once. Serve over rice.

—Southeast Asia-Style Scallops: Mix together 1/4 cup each unseasoned bread crumbs and chopped peanuts, 1 tablespoon chopped ginger and 1/4 teaspoon each red pepper flakes and garlic powder. Stir in 1 tablespoon vegetable oil. Place 1 1/2 pounds scallops in a greased glass pie plate. Coat scallops with nonstick cooking spray and top with bread crumb mixture. Spritz scallops with more spray and bake at 450 degrees F. for 15 minutes.

How to Properly Freeze Seafood
When freezing fish, tightly wrap in plastic wrap and then foil to avoid freezer burn. Freeze at 0 degrees F. for up to 3 months for fatty fish such as salmon and 6 months for leaner picks such as flounder. Defrost frozen seafood in the refrigerator overnight or under cold running water, never in the microwave. Prepare immediately after thawing.


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Mediterranean Swordfish Kabobs

Mediterranean Swordfish Kabobs
Makes 4
Prep 30 m
Marinate 15 m
Bake 15 m
Broil 3 m

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Pesto-Baked Halibut

Pesto-Baked Halibut
Makes 4
Prep 25 m
Bake 23 m

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Video: How To Make Parchment Baked Fish

How To Make Parchment Baked Fish


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Connecticut-Style Clam Pizza

Connecticut-Style Clam Pizza
Makes 6
Prep 10 m
Cook 2 m
Bake 15 m