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Achieving your goal to eat more high-protein foods is simple with these mouth-watering seafood recipes.

Canada’s food guide says we should eat a variety of protein-rich foods including fish and shellfish to help meet our nutritional needs. Because white fish is low in fat and oily fish is high in omega-3 fatty acids, they can provide many health benefits as well as a wide selection of yummy menu ideas.

In keeping with the latest healthy eating recommendations, our editors have gone fishin’ for high-protein seafood recipes featuring salmon, shrimp, trout and more to give you oceans of options when planning nutritious meals for your family. These meatless menu ideas taste amazing and are full of protein, vitamins and minerals.

High-Protein Foods—Seafood Recipes:

  • Magically Moist Salmon
  • Fresh-Chopped Salmon Burger
  • Grilled Halibut with Lemon Herb Crust
  • Baked Haddock with Orange Hollandaise
  • Salad Niçoise
  • Roasted Cod with Cherry Tomatoes
  • Scallops with Wilted Fennel and Spinach
  • Traditional Pan-Fried Trout
  • Shrimp Risotto
  • Citrus Shrimp Tacos with Lime Rice

Magically Moist SalmonMagically Moist Salmon

It takes so little time to prepare salmon that it’s ideal when you want a weeknight meal packed with healthy omega-3s. The secret to ensuring it turns out perfectly moist every time? Brush the fillets by Your Fresh Market with Hellmann’s Real Mayonnaise first and don’t bake your fish for too long. Especially tasty served with fresh in-season asparagus and a squeeze of lemon juice.

Prep time: 5 min
Cooking time: 10 min
Serving size: 4

Fresh-Chopped Salmon BurgerFresh Chopped Salmon Burger

Form chopped skinless salmon by Great Value into patties, cook them in a non-stick frying pan and you have a tasty, healthy alternative to traditional burgers when you don’t feel like having red meat. I have friends who make a similar fish patty recipe with canned salmon or tuna instead.

Prep time: 10 min
Cooking time: 7 min
Serving size: 6

Grilled Halibut with Lemon Herb CrustGrilled Halibut with Lemon Herb Crust

My Caper husband would eat white fish every day if he could. Grilled halibut is one of his favourites. This recipe also calls for a little mayo to achieve that moistness and flakiness that cause it to melt in your mouth. When making the herb crust with Kraft’s 100% grated Parmesan, you could swap out or cut in half the bread crumbs by using crushed almonds for extra crunch and protein.

Prep time: 15 min
Cooking time: 12 min
Serving size: 4

Baked Haddock with Orange HollandaiseBaked Haddock with Orange Hollandaise

I’ve been wanting to try incorporating oranges in savoury dishes ever since learning they’re often used to give Mexican food it’s distinctive flavour. Instead of the typical lemon and fish combo, add fresh orange juice and zest to Knorr’s Hollandaise Classic Sauce Mix then drizzle it on baked haddock for a palate-pleasing citrus boost.

Prep time: 10 min
Cooking time: 25 min
Serving size: 6

Salad NiçoiseSalad Nic╠ºoise

I grew up on tuna salad sandwiches, but a trip to France gave me a whole new appreciation for canned flaked white tuna. Now one of our favourite meals, especially on hot summer evenings, niçoise salads made with flaky tuna by Clover Leaf and hard-boiled eggs are abundant in veggies and protein. Inspired by the classic fish dish served in Nice, it makes a nutritious, satisfying lunch or supper and may make you feel like you’re dining at a chic French bistro.

Prep time: 20 min
Cooking time: 20 min
Serving size: 8

Roasted Cod with Cherry TomatoesRoasted Cod with Cherry Tomatoes

Here’s another low-fat white fish that’s a good source of protein, minerals and vitamins. Cod has a delicate, flaky texture and flavour. Pair it with roasted cherry tomatoes, shallots, garlic and herbs to create a nutritious, delicious main course.

Prep time: 15 min
Cooking time: 25 min
Serving size: 6

Scallops with Wilted Fennel & SpinachScallops with Wilted Fennel & Spinach

Sea scallops are a scrumptious source of low-fat protein. Gently stir-fry Bay Scallops by Ocean Jewel with fragrant fennel and iron-rich spinach. Use a zester and garnish with orange segments to give this simple fish dish a gourmet touch of citrus brightness and acidic balance.

Prep time: 5 min
Cooking time: 12 min
Serving size: 4

Traditional Pan-fried TroutTraditional Pan-Fried Trout

Get those heart-smart omega-3 fats by eating this mild-tasting freshwater fish. With just a few simple ingredients, you can have pan-fried trout ready and on the table in hardly any time.

Prep time: 15 min
Cooking time: 20 min
Serving size: 6

Shrimp RisottoShrimp Risotto

Great in rice, pasta or veggie stir-fries, versatile shrimp is full of protein and nutrients plus low in calories. This creamy seafood risotto recipe has fresh bell peppers, onions, garlic and Parmesan to give it plenty of flavour.

Prep time: 15 min
Cooking time: 25 min
Serving size: 4

Citrus Shrimp Tacos with Lime RiceCitrus Shrimp Tacos with Lime Rice

It’s no surprise that fish tacos are so popular. They’re a quick and tasty way to eat your high-protein foods on busy days. A filling of long grain rice, large shrimp and black beans flavoured with citrus gives this easy seafood recipe fresh appeal.

Prep time: 15 min
Cooking time: 15 min
Serving size: 4

Catch of the day, canned or flash frozen, seafood is among the high-protein foods that Canada’s food guide recommends for a balanced diet. It can also be prepared so many ways that you’ll never run out of menu ideas. It’s easy to get hooked on seafood!

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Kelli Rickard lives just east of Halifax, Nova Scotia. As a senior copywriter and former radio announcer, she’s a seasoned communicator who has written about everything from kitchen spatulas to rock stars to news stories for nearly 30 years. Kelli is a proud Maritimer who loves cooking healthy meals and puttering around the house as her tuxedo-wearing cat supervises. When not perfecting the art of being a homebody, she enjoys trips to nearby beaches and distant shores with her husband, working out, and catching up with friends over great food and wine.