From the Sea: 5 Healthy Recipes with Fish and Seafood

Introduction

Have you ever stood in front of a seafood counter, trying to decide what to buy, but you were not sure how to prepare it? Are you looking for creative ways to add more fish and seafood to your diet? Look no further, as we have compiled five healthy and tasty recipes using fish and seafood, which are easy to prepare in the comfort of your own kitchen.

Recipe 1: Pan-Seared Salmon with Mango Salsa

This dish is perfect for those hot summer days, as it offers a sweet and refreshing taste. The salmon is cooked to perfection, and paired with a delightful and colorful mango salsa, which is rich in vitamins and antioxidants.

Ingredients:

• 4 salmon fillets
• 1 teaspoon smoked paprika
• Salt and black pepper
• 1 tablespoon olive oil
• 1 mango, peeled and diced
• 1 red bell pepper, diced
• 1/2 red onion, diced
• Juice of 1 lime

Instructions:

1. In a small bowl, combine the smoked paprika, salt, and black pepper.
2. Season each salmon fillet with the spice mixture.
3. Heat olive oil in a large non-stick skillet over medium-high heat.
4. Add salmon fillets and cook for approximately 4–5 minutes per side, or until fully cooked.
5. In a medium bowl, combine diced mango, red bell pepper, red onion, and lime juice.
6. Serve salmon fillets with mango salsa on top.

Recipe 2: Spicy Shrimp with Couscous and Avocado

This recipe combines several ingredients and flavors to create a delicious and healthy meal, which is sure to impress your family and friends. Shrimp is a great source of lean protein, while avocado adds healthy fats to the dish.

Ingredients:

• 1 pound large shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 red bell pepper, seeded and diced
• 1/4 cup diced onion
• 2 cloves garlic, minced
• 2 teaspoons chili powder
• 1/2 teaspoon paprika
• 1/4 teaspoon cayenne pepper
• Salt and black pepper
• 1 cup couscous
• Juice of 1 lime
• 2 avocados, sliced

Instructions:

1. In a large non-stick skillet, heat olive oil over medium-high heat.
2. Add shrimp, bell pepper, onion, and garlic, and sauté for 5–7 minutes, or until the shrimp are cooked through.
3. In a small bowl, combine chili powder, paprika, cayenne pepper, salt, and black pepper.
4. Sprinkle the shrimp mixture with the spice mixture and toss to coat evenly.
5. Cook couscous according to package instructions.
6. In a medium bowl, squeeze lime juice over sliced avocados to prevent browning.
7. Serve spicy shrimp over couscous and garnish with avocado slices.

Recipe 3: Tuna Poke Bowl

This dish is a perfect blend of Asian and Hawaiian cuisine, which is both healthy and appetizing. It consists of raw tuna fish, which is marinated in a sweet and spicy soy sauce, and served over rice and vegetables.

Ingredients:

• 1 pound fresh sushi-grade tuna, cubed
• 2 tablespoons soy sauce
• 2 tablespoons sesame oil
• 1 tablespoon honey
• 1 teaspoon sriracha sauce
• 1 avocado, sliced
• 2 cups cooked sushi rice
• 1 cup diced cucumber
• 1 cup diced mango

Instructions:

1. In a large bowl, combine soy sauce, sesame oil, honey, and sriracha sauce.
2. Add cubed tuna to the bowl and mix well, making sure each piece is coated with the sauce.
3. Cook sushi rice according to package instructions.
4. In a serving bowl, place cooked sushi rice at the bottom.
5. Arrange cubed tuna, sliced avocado, diced cucumber, and diced mango on top of the rice.
6. Serve immediately.

Recipe 4: Grilled Swordfish with Cherry Tomatoes and Kalamata Olives

This recipe combines a savory and tangy flavor, thanks to the saltiness of the olives and the sweetness of the cherry tomatoes. Swordfish is a lean fish, which is rich in protein and omega-3 fatty acids.

Ingredients:

• 4 swordfish steaks
• Juice of 1 lemon
• 2 tablespoons olive oil
• Salt and black pepper
• 2 cups cherry tomatoes, halved
• 1/2 cup pitted Kalamata olives
• 2 cloves garlic, minced
• Fresh basil leaves, torn

Instructions:

1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lemon juice, olive oil, salt, and black pepper.
3. Brush both sides of swordfish steaks with the lemon and olive oil mixture.
4. Grill swordfish for approximately 6 minutes per side, or until fully cooked.
5. In a large bowl, combine cherry tomatoes, Kalamata olives, garlic, and basil leaves.
6. Serve grilled swordfish with cherry tomato and olive mixture on top.

Recipe 5: Baked Cod with Honey Mustard Glaze

This recipe offers a delightful and healthy way to prepare cod, a classic and less expensive white fish that is an excellent source of protein and vitamin B12. It is baked to perfection, topped with a sweet and tangy honey mustard glaze.

Ingredients:

• 4 cod fillets
• 2 tablespoons Dijon mustard
• 2 tablespoons honey
• 1 tablespoon olive oil
• Salt and black pepper

Instructions:

1. Preheat oven to 400°F.
2. In a small bowl, whisk together Dijon mustard, honey, olive oil, salt, and black pepper.
3. Place cod fillets in a baking dish and brush them with the honey mustard mixture.
4. Bake for approximately 15 minutes, or until fully cooked.
5. Serve immediately.

Conclusion

Fish and seafood are great ingredients to add to your diet, as they are excellent sources of protein, omega-3 fatty acids, and other essential nutrients. These five recipes using fish and seafood are not only healthy, but also easy to make and delicious. Try them out and impress your friends and family with your culinary skills.

Thank you for reading!