Close Ad ×

Muscle & Fitness logo Muscle & Fitness

  • Workouts

    Workouts

    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
    Find Exercises Targeting…
    • Abs and Core Exercises
    • Arm Exercises
    • Back Exercises
    • Chest Exercises
    • Leg Exercises
    • Shoulder Exercises
  • Nutrition

    Nutrition

    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
    Fit female holding a drink full of greens powder
    Healthy Eating

    Do You Really Need a Greens Powder in Your Life?

    The Blue Zone Butter Beans with Benne Seeds and Okra Recipe
    Healthy Eating

    Live to 100 With these Blue Zone Lifestyle Changes

    A bag full of healthy russet potato
    Healthy Eating

    Look to the Potato When it Comes to Losing Weight, Says Science

    Father and daughter baking heart shaped healthy dessert recipes for the holidays
    Healthy Eating

    These 3 Easy-to-Make Desserts Will Be a Holiday Party Hit

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    Austin Theory wrestling
    Pro Tips

    Austin Theory is looking to make WWE history at the Royal Rumble

    WWE wrestler Karrion Kross with his wife Scarlett mocking his wrestling opponent
    Pro Tips

    Karrion Kross Talks About Raw’s 30th Anniversary

    Winter sports athletes on skiis and snowboards doing tricks on the ski slope
    Pro Tips

    Backcountry Winter Sports Are in Full Stride and on The Rise – Here’s Wh...

    gx pro inspired workouts from new gx app
    Interviews

    Former FSU Strength & Speed Coach on Programming: Be Flexible With Exerc...

  • Features

    Features

    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
    Arnold and Roger Lockridge performing a shrug exercise for week one of the arnold challenge
    Challenges

    Who Does 30 Sets of Calves in One Workout? I Do, Just Like Arnold

    Scotty James holding x games medal
    Gear

    Scotty James has his Gym Bag Ready to Hold X Games Gold

    M&F writer Roger Lockridge taking on the Arnold Challenge
    Challenges

    One M&F Writer's Quest to Train Like Arnold—and Arnold May Be Watching...

    Bald-Sweaty-Man-Resting-Barbell-Bench
    Active Lifestyle

    6 Sweat Facts Every Athlete Should Know

  • Anti-Aging

    Anti-Aging

    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
    White candle and white rose on a book
    Wellness

    World’s Oldest Known Person Dies At 118

    Doctor holding an apple with the continents imposed on it
    Wellness

    Research Shows That Most Heart Disease Deaths Are Preventable By Changin...

    Overweight couch potato sitting mindlessly watching tv
    Wellness

    American Couch Potato Syndrome?

    A scale with a measuring tape around it
    Functional Medicine

    Is Weight Loss With the New Injectable Meds Sustained? Not For Most

  • Flex

    Flex

    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
    Olympia TV
    News

    Olympia Judge Breaks Down Why Hadi Choopan Won the Mr. Olympia

    2022 Women's Physique Olympia Winner
    News

    2022 Wellness Olympia Winner: Natalia Abraham Coelho

    Bodybuilder Chris Bumstead posing down against Ramon “Dino” Rocha Querioz at the Olympia 2022
    News

    Chris Bumstead Claims 4th Straight Classic Physique Olympia Title

    Top 3 2022 Bikini O Crown
    News

    Maureen Blanquisco Unseats Jennifer Dorie to Take The 2022 Bikini O Crow...

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    Samantha Harris wearing yoga clothes and performing a yoga pose
    Hers Athletes & Celebrities

    Samantha Harris is Helping Fellow Cancer Survivors Through Yoga

    Fitness instructor and personal trainer Grace Albin
    Hers Workouts

    Try this 10-minute floor and wall-based workout from Grace Albin

    Women showing her cellulite in her upper thigh recieving a lower body massage
    Hers Features

    This Dermatologist Helps Separate the Truths from Myths about Cellulite

    new year goals
    Muscle & Fitness Hers

    4 Healthy Habits to Help You Reset Your 2023 Wellness Goals

  • Muscle&Fitness+

    Muscle&Fitness+

  • Olympia

    Olympia

    • Olympia Coverage
    • Buy Tickets
    Caesar Bacarella performing a dumbbell workout with biceps curls
    Pro Tips

    Caesar Bacarella Is Building a Fitness Empire at Full Speed

    Olympia-2019-Whiteny-Jones-Press-Conference
    Interviews

    Whitney Jones Can Break, But Can Never Be Broken

    IFBB Wellness Pro Yarishna Ayala
    Interviews

    Yarishna Ayala Shares Advice for Future Wellness Division Competitors

    2021 Mr. Olympia Top 3 winners Brandon Curry, Big Ramy, Hadi Choopin
    News

    BIG RAMY WINS THE 2021 OLYMPIA!

Subscribe to YouTube Subscribe to the Newsletter Terms of Use Privacy Policy Cookie Policy Accessibility Statement Do Not Sell
  • Workouts
    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
  • Nutrition
    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
  • Athletes & Celebrities
    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
  • Features
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
  • Anti-Aging
    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
  • Flex
    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
  • Hers
    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
  • Muscle&Fitness+
  • Olympia
    • Olympia Coverage
    • Buy Tickets
  • Resources & Highlights
    • Topics
    • Videos
    • Podcasts
    • Contact
    • Terms of Use
    • Privacy Policy
    • Cookie Policy
    • Accessibility Statement
    • Do Not Sell

Stay Connected

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...
Facebook Twitter Youtube Pinterest
Open menu button
Open search bar button
×

Search M&F

Featured Articles
Lean Muscle
Healthy Eating

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article
Kate Upton Attends the 2016 Vanity Fair Oscar Party
Women

The 20 Hottest Female Celebrities

Talented stars, killer physiques.

Read article
Bench press record holder Bill Gillespie breaking the world record at age 62
Pro Tips

The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press

At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.

Read article
The 50 Best Female Fitness Influencers on Instagram
Girls

The 50 Best Fitness Influencers on Instagram

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Read article
Hers Nutrition

3 Protein-Packed Seafood Recipes

Want a protein-packed dinner that’s on the table in just 15 minutes? These seaworthy dishes cook up quickly when you want a healthy meal in a hurry.

by Cat Perry
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
Hummus crusted fish
Hagop Kalaidjian
View Gallery

3 Protein-Packed Seafood Recipes

Close gallery popup button
1 OF 3

1 of 3

Hummus crusted fish

Hagop Kalaidjian

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 44 (6 oz each) barramundi fillets (or use tilapia or halibut)Juice of 1⁄2 lemon1/2 tsp salt1/2 tsp ground pepper6 tbsp hummus1 1/2  tbsp minced fresh dill1/4 cup gluten-free breadcrumbs1 tbsp finely grated parmesan cheese (optional)

Directions

Preheat oven to 375°F. Line a baking sheet with foil and lightly coat the foil with cooking spray.Place fish on the foil and squeeze lemon over top. Season with salt and pepper.In a small bowl, combine hummus and dill, spread evenly on fish.In another bowl, combine breadcrumbs and cheese. Sprinkle over the hummus-topped fish.Bake until the fish is cooked through, about 15 minutes, and serve.Totals: 195 calories, 4g fat, 11g carbs, 37g protein

2 of 3

Shrimp fra diavolo

Mark Langowski

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 43⁄4 lb shrimp, peeled and deveinedSalt and pepper to taste1/2 tbsp olive oil2 tsp red pepper flakes1 small onion, chopped2 garlic cloves, minced1/4 tsp dried oregano or thyme1 (28 oz) can crushed tomatoes1 cup dry white wine8 oz spaghetti2 tbsp chopped flat leaf parsley

Directions

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.Add pepper flakes, onion, garlic, and oregano to skillet; cook until onions are soft. Add tomatoes and wine; simmer 10 to 15 minutes.Meanwhile, cook the spaghetti according to package instructions. Drain and return to pot.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

3 of 3

6 Fish Alternative Recipes

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)

Back to intro

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)
Topics:
  • Diet
  • Fat Loss
  • Healthy Foods
  • M&F Hers
Author picture
Written by Cat Perry
Also by Cat Perry
9 Yoga Moves to Get Shredded
Hers Workouts

9 Muscle-Building Yoga Poses

8 Unique Exercises for Better Abs and a Stronger Core
Hers Workouts

8 Unique Exercises for a Strong Core

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Follow us

Facebook Twitter Youtube Pinterest

More news

A Santa Hat on a treadmill to burn off calories from the holiday foods
Hers Nutrition

Eat it and Delete It

Use these exercise suggestions to burn off calories.

Read article
Fruits and Vegetables
Hers Nutrition

The 10 Best Mood-Boosting Foods

Raise your energy levels by knowing what to eat.

Read article
Woman Cooking Healthy Food
Hers Nutrition

The 7-Day Diet Detox Plan

Clean up your diet in just one week with this easy-to-follow nutrition plan.

Read article
All Hers Nutrition
  1. Home
  2. /
  3. Muscle & Fitness Hers
  4. /
  5. Hers Nutrition
  6. /
  7. 3 Protein-Packed Seafood Recipes
Muscle & Fitness logo
  • Workouts
  • Nutrition
  • Athletes & Celebrities
  • Features
  • Recipes
  • Topics
  • Videos
  • Exercise Videos
  • Podcasts
  • RSS Feed
  • Muscle&Fitness +
  • Buy Olympia Tickets
  • Archives
  • Sitemap
Facebook Twitter Youtube Pinterest

Newsletter Signup

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Muscleandfitness.com is part of a360media Fitness & Health Network

Contact Us Terms of Use Privacy Policy Cookie Policy Do Not Sell Accessibility Statement

JW Media, LLC

Copyright 2023 JW Media, LLC, parent company of Muscle & Fitness. All rights reserved.