3 Protein-Packed Seafood Recipes

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Hummus-Crusted Baked Fish

Recipe by Christine Bullock, creator of Evolution 20 and co-creator of KAYO Better Body Care.

What You’ll Need

Serves 4

  • 4 (6 oz each) barramundi fillets (or use tilapia or halibut)
  • Juice of 1⁄2 lemon
  • 1/2 tsp salt
  • 1/2 tsp ground pepper
  • 6 tbsp hummus
  • 1 1/2 tbsp minced fresh dill
  • 1/4 cup gluten-free breadcrumbs
  • 1 tbsp finely grated parmesan cheese (optional)

Directions

  1. Preheat oven to 375°F. Line a baking sheet with foil and lightly coat the foil with cooking spray.
  2. Place fish on the foil and squeeze lemon over top. Season with salt and pepper.
  3. In a small bowl, combine hummus and dill, spread evenly on fish.
  4. In another bowl, combine breadcrumbs and cheese. Sprinkle over the hummus-topped fish.
  5. Bake until the fish is cooked through, about 15 minutes, and serve.

Totals: 195 calories, 4g fat, 11g carbs, 37g protein

Shrimp Fra Diavolo

Recipe adapted from Eat This, Not That! for Abs, by Mark Langowski and the Editors of Eat This, Not That! (Galvanized Books, 2016)

What You’ll Need

Serves 4

  • 3⁄4 lb shrimp, peeled and deveined
  • Salt and pepper to taste
  • 1/2 tbsp olive oil
  • 2 tsp red pepper flakes
  • 1 small onion, chopped
  • 2 garlic cloves, minced
  • 1/4 tsp dried oregano or thyme
  • 1 (28 oz) can crushed tomatoes
  • 1 cup dry white wine
  • 8 oz spaghetti
  • 2 tbsp chopped flat leaf parsley

Directions

  1. Season shrimp with salt and pepper. Heat oil in a large skillet over medium heat. Add shrimp; cook 1 to 2 minutes, until just firm. Transfer to a plate.
  2. Add pepper flakes, onion, garlic, and oregano to skillet; cook until onions are soft. Add tomatoes and wine; simmer 10 to 15 minutes.
  3. Meanwhile, cook the spaghetti according to package instructions. Drain and return to pot.
  4. Season sauce with salt and pepper. Fold cooked shrimp into sauce. Pour over spaghetti and toss. Garnish with parsley.

Totals: 264 calories, 3g fat, 34g carbs, 27g protein

High-Protein Fish Options

There are so many fish in the sea, but which one to choose? Look for those that are high in muscle-building protein and heart-healthy omega-3 fats but are relatively low in mercury. Below, a few of our favorite types and their protein and mercury levels per 3.5-ounce serving. For more details on mercury levels, check the Seafood Watch List at montereybayaquarium.org.

Fish

  • Alaskan Sockeye Salmon: 26g (low mercury level)
  • Atlantic Salmon: 25g (low mercury level)
  • Sardines: 24g (low mercury level and high in Omega 3’s)
  • Albacore Tuna (canned in water): 23g (moderate mercury level, aim for no more than 6 servings a month)
  • Tilapia: 22g (low mercury level)
  • Halibut: 22g (moderate mercury level, aim for no more than 6 servings a month and high in Omega 3’s)
  • Flounder: 15g (low mercury level)

Smart Shellfish

  • Clams: 25g (low mercury level)
  • Shrimp: 24g (low mercury level)
  • Mussels: 24g (low mercury level)
  • Scallops: 20g (low mercury level)
  • Lobster: 19g (moderate mercury level, aim for no more than 6 servings a month)
  • Oysters: 19g (low mercury level)
  • Crab: 17.3g (low mercury level)
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