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The Healthiest Seafood Dishes for Beginners!

fresh salmon summer salad
Eating healthy can be tricky, especially when you just started your healthy lifestyle. For this reason we have made a selection of some healthy but delicious recipes which make healthy eating a joy and something you want to keep doing! 

In this blog you can find a list of healthy seafood dishes that are surprisingly easy to make! Who said eating healthy can’t be delicious?! All seafood in these recipes can be found on our website. 

Trout Meunière

Pan friend plaice fillet
For 4, ready in 20 minutes! 333 calories per serving 
Ingredients: 
  • 4 skin-on trout fillets
  • 1/2 cup whole-wheat flour
  • 1/2 tsp black pepper
  • 1 tsp kosher salt
  • 2 tbsp olive oil
  • 1/2 cup unsalted chicken stock
  • 1 1/2 tsp all-purpose flour
  • 1 1/2 cup dry white wine
  • 2 tbsp capers, drained
  • 2 tbsp fresh lemon juice
  • 2 tbsp unsalted butter
  • 2 tbsp chopped fresh flat-leaf parsley
Preparation: 
  1. Place whole-wheat flour in a shallow dish. Sprinkle trout with pepper and ½ teaspoon of the salt. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high. Dredge 2 trout fillets in flour; shake off excess. Place trout, flesh side down, in skillet, and cook until browned, about 3 minutes. Turn and cook until fish flakes easily with a fork, about 2 minutes. Remove trout from skillet, and cover to keep warm. Repeat with remaining 1 tablespoon oil, flour in dish, and trout fillets. Remove skillet from heat.
  2. Whisk together stock and all-purpose flour in a small bowl. Return skillet to medium-high. Add wine to skillet, and cook until reduced by half, about 1 minute. Stir in stock mixture, and cook until slightly thickened, about 2 minutes. Remove from heat. Stir in capers, lemon juice, butter, parsley, and remaining ½ teaspoon salt. Serve fillets with sauce.

Lemon Grilled Shrimps

Lemon Grilled Shrimps
For 6, ready in 25 minutes! 363 calories per serving 
Ingredients: 
  • 1kg raw peeled prawns
  • 1-1/2 cups uncooked pearl couscous
  • 1/3 cup lemon juice
  • 1/4 cup olive oil
  • 2 tbsp Dijon mustard
  • 3 garlic cloves, minced
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/2 cup minced fresh basil, divided
  • 2 tsp grated lemon zest
Preparation: 
  1. Cook couscous according to package directions; remove from heat. Meanwhile, in a large bowl, whisk lemon juice, oil, mustard, garlic, salt and pepper until blended; stir in 1/4 cup basil. Stir 1/4 cup dressing into cooked couscous; reserve remaining dressing.
  2. Thread shrimp onto metal or soaked wooden skewers. Grill shrimp, covered, on an oiled rack over medium-high heat until pink, 2-3 minutes on each side.
  3. Remove shrimp from skewers; toss with reserved dressing. Serve with couscous. Sprinkle with lemon zest and remaining basil.

Ginger Cod with Veggies

Fresh Cod with Leek and Couscous
For 4, ready in 40 minutes! 262 calories per serving 
Ingredients: 
  • 4 cod fillets
  • 2 tbsp canola oil
  • 2 tbsp lower-sodium soy sauce
  • 1 tbsp fermented black bean paste
  • 2 tsp grated fresh ginger
  • 1 1/2 tsp honey
  • 1/2 tsp crushed red pepper
  • 12 ounces sugar snap peas, trimmed
  • 6 ounces sliced shiitake mushroom caps
  • 1 cup thinly sliced red bell pepper
  • Cilantro sprigs
Preparation: 
  1. Preheat oven to 220°C. Whisk together oil, soy sauce, black bean paste, ginger, honey, and crushed red pepper in a small bowl.
  2. Fold 1 (24×16-inch) parchment paper sheet in half, short side to short side. Open sheet, and place 1 cod fillet near fold in center of 1 half. Place ¾ cup snap peas, 1 cup mushrooms, and ¼ cup bell pepper on top of cod. Drizzle with 1 tablespoon ginger sauce. Fold other half of parchment over cod mixture; crimp all edges together with overlapping small folds to seal tightly. (Packet will be a half-moon shape.) Place on a baking sheet. Make three more packets, reserving remaining ginger sauce for serving.
  3. Bake packets until fish flakes easily with a fork, about 15 minutes, carefully cutting tops open to allow steam to escape and to check doneness of fish. If needed, return fish to oven. Top with cilantro sprigs, and serve with remaining ginger sauce.

Seared Scallops with Chimichurri

pan fried Canadian scallops
For 4, ready in 20 minutes! 200 calories per serving 
Ingredients: 
  • 500 gram scallops
  • 1⁄2 cup water with salt
  • 2 tbsp red wine vinegar
  • 1  cup fresh parsley, chopped
  • 2  cloves garlic, minced
  • Pinch red pepper flakes
  • 3 tbsp olive oil
  • Black pepper to taste
Preparation: 
  1. Combine the water and 1⁄2 teaspoon salt in a bowl and microwave for 30 seconds. Stir so the salt thoroughly dissolves, then mix in the vinegar, parsley, garlic, and pepper flakes.
  2. Slowly drizzle in 2 tablespoons of the olive oil, whisking to incorporate. You can use the chimichurri now, but it’s best to let the flavors marry for 20 minutes or more; it will keep covered in the fridge for 3 days.
  3. Heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Thoroughly dry the scallops with paper towels, then season on both sides with salt and pepper.
  4. When the oil is hot, add the scallops and cook for 2 to 3 minutes on the first side, without disturbing them, until a deep brown crust has developed. Flip and cook for 1 to 2 minutes longer, until firm but yielding to the touch. Serve drizzled with the chimichurri.

Healthy Clam Pasta

Vongole clam pasta
For 4, ready in 30 minutes! 430 calories per serving 
Ingredients: 
  • 1kg Manila Clams
  • 4 strips bacon, cut into thin strips
  • 1 red onion, diced
  • 2 cloves garlic, minced
  • Generous pinch of red pepper flakes
  • 1 cup dry white wine
  • 12 oz whole wheat linguine
  • 1⁄4 cup fresh chopped parsley leaves
Preparation: 
  1. Heat a large skillet or sauté pan over medium heat and add the bacon. Cook until the fat renders and the bacon is well browned, about 5 minutes.
  2. Remove the bacon and reserve; pour out all but a thin film of the fat.
  3. Return the pan to the heat and add the onion, garlic, and pepper flakes.
  4. Cook, stirring occasionally, until the onion is translucent, about 3 minutes.
  5. Add the clams and wine and continue to cook over medium heat until most of the wine has evaporated and the clams have all opened—this should take about 10 minutes. (If the clams aren’t opening, top the pan with a lid until they do. Discard any that never open.)
  6. Cook the pasta according to the package instructions until tender yet still al dente.
  7. Drain the pasta, reserving a cup or so of the cooking water, and add the cooked linguine directly to the pan with the clams.
  8. Stir in the parsley and cook for 30 seconds, adding a bit of pasta water if the noodles look dry. Divide the clams and pasta among 4 warm bowls and serve immediately.

Roasted Salmon with Lentils

Pan fried salmon fillet
For 4, ready in 40 minutes! 440 calories per serving 
Ingredients: 
  • 4 salmon fillets
  • 1⁄2 tbsp olive oil
  • 1 medium carrot, peeled and diced
  • 1⁄2 medium yellow onion, diced
  • 2 cloves garlic minced 
  • 1 cup dried lentils
  • 3 cups chicken broth or water
  • 2 bay leaves
  • 2 tbsp red wine vinegar
  • Salt and black pepper to taste
  • 2 tbsp Dijon mustard
  • 2 tbsp brown sugar
Preparation: 
  1. Preheat the oven to 230°C.
  2. Heat the olive oil in a medium saucepan over medium heat.
  3. Add the carrot, onion, and garlic and sauté for 5 to 7 minutes, until soft and lightly browned.
  4. Add the lentils, broth, and bay leaves.
  5. Simmer for about 20 minutes, until the lentils are tender and the liquid has mostly evaporated.
  6. Before serving, add the vinegar, season with salt and pepper, and discard the bay leaves.
  7. While the lentils simmer, roast the salmon: Season the fish with salt and black pepper.
  8. Combine the mustard and brown sugar in a mixing bowl and spread evenly over the salmon fillets.
  9. Place the salmon on a baking sheet and place on the top rack of the oven. Roast for 8 to 10 minutes, until the salmon has browned on the surface and flakes with gentle pressure from your finger.
  10. Divide the lentils among 4 plates or pasta bowls and top each serving with a piece of salmon.

Mussels in White Wine

fresh steamed mussels
For 4, ready in 15 minutes! 260 calories per serving 
Ingredients: 
  • 1kg Holland Royal Blue Mussels
  • 1 tbsp butter
  • 1 small red onion, thinly sliced
  • 4 cloves garlic, minced
  • 1 large tomato, chopped
  • Salt to taste
  • 1 cup white wine
  • 1  tsp saffron (optional)
  • Chopped fresh parsley for garnish
Preparation: 
  1. Heat the butter in a large stockpot over medium heat.
  2. Add the onion and garlic and cook for 5 minutes, until the onion is translucent.
  3. Add the tomato and cook for 2 to 3 minutes, until softened.
  4. Season with a pinch of salt.
  5. Pour in the wine and add the saffron (if using), then dump in the mussels.
  6. Cover and cook until the mussels have opened, about 5 minutes (discard any that don’t open).
  7. Season again with a few pinches of salt and top with parsley.
  8. Serve the mussels straight from the pot, or in individual bowls, with hunks of bread to sop up the juices at the bottom.

Healthy Sole Meunière

pan fried plaice fillet
For 4, ready in 15 minutes! 290 calories per serving 
Ingredients: 
  • 4 dover sole fillets
  • Salt to taste
  • 1⁄4 cup flour
  • 4 tbsp butter
  • Juice and zest of 1 lemon
  • Chopped fresh parsley
Preparation: 
  1. Season the fish on both sides with salt.
  2. Place the flour in a flat dish and dredge the fish on both sides, shaking off any excess flour.
  3. Heat 2 tablespoons of the butter in a large non-stick pan over medium heat until foaming and lightly browned (careful, butter goes from brown to burnt very quickly).
  4. Working in two batches if necessary, cook the fish, turning once, for about 6 minutes total, until it’s nicely browned on both sides and flakes with gentle pressure from your finger. Place a fillet on each of 4 warm plates.
  5. Add the remaining 2 tablespoons butter, the lemon juice and zest, and parsley to the pan.
  6. Swirl the pan until the butter is fully melted.
  7. Divide the sauce among the 4 fillets and serve.

Tuna and Avocado Taco

The Healthiest Seafood Dishes for Beginners!
For 4, ready in 15 minutes! 330 calories per serving 
Ingredients: 
  • 500 gram tuna loin
  • 4 cups shredded red or green cabbage
  • 2 tbsp olive oil mayonnaise
  • Juice of 1 lime, plus lime wedges for serving
  • 1⁄2 tbsp canned chipotle pepper
  • Salt and black pepper to taste
  • 1⁄2 tbsp canola or olive oil
  • 8 corn tortillas
  • 1 ripe avocado, pitted, peeled, and sliced
  • Pickled red onions
  • Hot sauce
Preparation: 
  1. Combine the cabbage, mayo, lime juice, and chipotle in a large mixing bowl.
  2. Season with salt and pepper. Set the slaw aside. (This is best done at least 15 minutes before cooking so that you allow the flavors to marry.)
  3. Heat the oil in a large cast-iron skillet or stainless-steel sauté pan over medium-high heat.
  4. Season the tuna with salt and plenty of black pepper.
  5. When the oil is hot, add the tuna and sear for 2 minutes on each side, until a nice crust has developed but the inside of the tuna is still rare.
  6. While the pan is still hot, heat the tortillas until lightly crisp on the outside.
  7. Slice the tuna into thin planks.
  8. Divide among the tortillas and top each with avocado slices, slaw, and pickled onions.
  9. Serve with lime wedges and hot sauce.

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