500-Calorie Menus -- 16 Fish & Seafood Menu Inspirations

Seafood is an excellent heart-healthy lean protein choice.

From the WebMD Archives

Some varieties of seafood are rich in omega-3 fatty acids and most seafood is high in selenium and low in saturated fat, making it a heart-healthy protein choice. Browse through these seafood recipes to choose your main course, then pick from the suggested side dishes, desserts or drinks to round out your 500-calorie meal.

Cajun Crab Croquettes

cajun crab croquettes Give crab cakes a Louisiana spin with Cajun spice. Low-calorie onion, bell pepper and corn bulk up the cakes and add great texture and flavor. Although any type of crab works here, we prefer the texture of lump crabmeat.

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Linguine with Escarole & Shrimp

linguine with escarole and shrimp Lots of tangy lemon flavors this pasta dish and tames the slightly bitter greens. Don't be put off by 16 cups of escarole; it cooks down to a fraction of that amount and is buttery-tender in this dish.

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Lemon-Garlic Shrimp & Vegetables

lemon garlic shrimp and vegetables Here's a healthy twist on shrimp scampi: we left out the butter and loaded the dish up with red peppers and asparagus to create an ample and satisfying portion.

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Shrimp Veracruzana

shrimp veracruzana Veracruzana is a dish full of onions, jalapenos and tomatoes from the Mexican state of Veracruz. Here we pair the zesty sauce with shrimp, but it can be served with any type of fish or chicken. The heat of fresh jalapenos varies, so be sure to taste yours as you're adding them to the dish and adjust the amount according to your taste.

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  • Brown rice (1/2 cup) (109 calories)
  • Warm corn tortilla (6-inch) (70 calories)

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Finishing with one of these:

  • Nonfat chocolate frozen yogurt (1/2 cup) (100 calories)
  • White wine (5-ounce glass) (116 calories)

Toasted Quinoa with Scallops & Snow Peas

toasted quinoa salad with scallops This recipe has great texture in every bite, from crunchy snow peas and red bell pepper to the smooth, creamy scallops.

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Ginger-Steamed Fish with Troy's Hana-Style Sauce

ginger steamed fish This lovely, simple preparation was adapted from Executive Chef David Patterson at the Hotel Hana-Maui, Hawaii. While he uses onaga, a red snapper found in Hawaiian waters, we found that halibut and other white fish are also delicious.

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Grilled Whole Trout with Lemon-Tarragon Bean Salad

grilled whole trout with bean salad This freshwater favorite is a snap on the grill -- and provides easy portion control: one whole trout (about 5 ounces after cleaning) makes an ample amount for one person. Grilling with the skin on keeps the fish from falling apart and gives the skin a delightful crispy texture. No fish basket? The trout can be grilled directly on a well-oiled grill.

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Cashew Salmon with Apricot Couscous

cashew salmon with apricot couscous Yogurt sauce flavored with lemon, cumin and cilantro tops this Indian-inspired grilled salmon.

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  • Steamed broccoli with a pinch of cumin and a squeeze of lemon (1/2 cup) (22 calories)
  • Steamed snap peas (1/2 cup) (35 calories)

Salmon Burgers with Green Goddess Sauce

salmon burgers with green goddess The key to perfect salmon burgers is to handle the fish delicately: don't over-season, overhandle or overcook it. Cutting the salmon into small pieces by hand takes a little while, but it helps ensure tender burgers. Serve over a bed of salad greens with the sauce dolloped on top, and you'll never miss the bun.

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  • Quinoa with a squeeze of lime (1/2 cup) (111 calories)
  • Brown rice with chopped fresh scallion greens (1/2 cup) (109 calories)

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Salmon with Pepita-Lime Butter

salmon with pepita lime butter Lime juice, chili powder and pepitas combined with just a bit of butter makes a rich Mexican-flavored sauce for this salmon.

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Honey-Soy Broiled Salmon

honey soy broiled salmon A sweet, tangy and salty mixture of soy sauce, rice vinegar and honey does double duty as marinade and sauce, and it keeps the salmon unbelievably flavorful and moist. Tuck the leftovers into a whole-wheat wrap for a tasty, filling lunch.

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Tuna Steaks Provençal

tuna steaks provencal A colorful mixture of yellow and red bell peppers, red onion, tomatoes and olives is a quick and flavorful topping for simple tuna steaks.

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  • Pearl barley (1/2 cup) (97 calories)
  • Polenta (1/2 cup) (74 calories)

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  • Baby Tiramisù (107 calories)
  • White wine (5-ounce glass) (116 calories)

Middle Eastern Tuna Salad

middle eastern tuna salad Here's a fresh, light spin on the traditional tuna-with-mayo combination. It's packed with fabulous flavor from tahini, lemon, garlic and parsley.

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  • Toasted whole-grain baguette (2 inches) (132 calories)
  • Small whole-wheat crackers (about 15) (130 calories)

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  • Baby spinach (1 cup) with a drizzle (1 teaspoon) of olive oil (52 calories)
  • Mixed greens (1 1/2 cups) with 2 tablespoons Buttermilk Dressing (33 calories)

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Spaghetti with Tuna & Tomato Sauce

spaghetti with tuna pomodoro Italian tuna packed in olive oil is a must for this pasta dish: the flavorful oil is drained from the tuna and a little is used for cooking the sauce. The result is incredibly unctuous and tasty.

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Pasta with White Clam Sauce

pasta with white clam sauce The vibrant combination of garlicky seafood, lemon zest and parsley is a perfect match for whole-wheat pasta's assertive, nutty flavor.

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  • Mixed greens (1 1/2 cups) with 2 tablespoons Champagne Vinaigrette (119 calories)
  • White wine (5-ounce glass) (116 calories)

EatingWell Fish Sticks

eatingwell fish sticks You can make these homemade fish sticks in about the same amount of time it takes to bake a box of the frozen kind -- with a fraction of the fat and calories.

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  • Shredded cabbage with lemon, salt, pepper and 1/2 teaspoon extra-virgin olive oil (1/2 cup) (38 calories)
  • Steamed asparagus with chopped fresh chives (1/2 cup) (20 calories)
WebMD Menu from EatingWell
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