500-Calorie Meal Recipes Featuring Seafood - dummies

500-Calorie Meal Recipes Featuring Seafood

By Kellyann Petrucci, Patrick Flynn

Seafood, and fish in general, is an increasingly popular low-calorie food when compared to other protein-rich foods, such as meat and poultry. Many lean fish varieties contain similar calories per ounce as lean poultry, about 30 to 35 calories. Some of the fattier fishes, of which salmon is one, contain about double that number.

The key to eating any protein is the word lean. That’s why you want to make sure you purchase your fish from reputable sources.

Seafood also contains a high-quality protein and amino acids, making it a complete protein source. Lean fish is also low in both total fat and saturated fat — as a general rule, the lighter the fish, the leaner it is.

Mediterranean Tuna Salad with Fresh Fennel

Preparation time: 15 minutes

Cook time: None

Yield: 2 servings

2 cans (about 5–6 ounces each) albacore white tuna, packed in water

1/2 cup chopped fennel bulb

1/2 cup chopped celery

1/2 cup chopped red or yellow pepper

1 tablespoon fresh dill

2 teaspoons cold-pressed extra-virgin olive oil

2 tablespoons fresh lemon juice or more to taste

2 tablespoons fresh chopped parsley

Fine sea salt and fresh ground pepper to taste

  1. Combine all the ingredients in a medium bowl and toss well.


Per serving: Calories 246; Total fat: 9g; Saturated fat: 2g; Cholesterol: 59 mg; Sodium: 860mg; Carbohydrates: 5g; Fiber: 2g; Sugar: 2g; Protein: 34g.

(Recipe by Annabel Cohen)

To make a larger salad, serve over a bed of chopped lettuce, any variety.

Roast Salmon with Balsamic Vegetables

Preparation time: 15 minutes

Cook time: 12 minutes

Yield: 2 servings

6 ounces salmon, boneless and skinless and cut into two portions

1/2 teaspoon minced garlic

1 red bell pepper, cut into thin strips

6 ounces thin-sliced mushrooms

3 ounces pea pods

3 tablespoons balsamic vinegar

1/2 teaspoon hot pepper sauce

1 teaspoon olive oil

  1. Preheat the oven to 450°F. Spray a rimmed baking dish with nonstick cooking spray. Arrange the salmon portions on the baking sheet. Lightly season with salt and pepper and set aside.

  2. Place all the remaining ingredients in a large bowl and toss well with your hands. Add salt and pepper to taste and toss well again. Arrange the vegetables around the salmon.

  3. Cook the salmon and vegetables for 7 to 8 minutes, until the salmon is just cooked through. Cool for a minute before serving.

Per serving: Calories 208; Total fat: 6g; Saturated fat: 1g; Cholesterol: 40mg; Sodium: 132mg; Carbohydrates: 14g; Fiber: 3g; Sugar: 9g; Protein: 23g.

(Recipe by Annabel Cohen)


Seared Scallops with Tomato Basil Salad

Preparation time: 15 minutes

Cook time: 10 minutes

Yield: 2 servings

8 ounces large sea scallops

1 teaspoon melted coconut oil

Fine sea salt and fresh ground pepper to taste

Tomato Salad

3 cups one-inch chunks ripe tomatoes

1/4 cup fresh basil leaves, not packed, cut into thin shreds

3 tablespoons balsamic vinegar

1 teaspoon cold-pressed extra-virgin olive oil

  1. Rinse and dry the scallops well with paper towel. Brush each scallop very lightly with oil. Lightly season with salt and pepper.

  2. Heat a large nonstick skillet over high heat until hot. Add the scallops and cook for 1 minute. Turn the scallops over and cook on the other side, for about 2 minutes for medium-rare (longer if your prefer your scallops well done).

  3. While the scallops are cooking, toss all the tomato salad ingredients in a bowl. Serve the hot scallops with the tomato salad on the side.

Per serving: Calories 249; Total fat: 5g; Saturated fat: 2g; Cholesterol: 72mg; Sodium: 584mg; Carbohydrates: 22g; Fiber: 3g; Sugar: 11g; Protein: 33g.

(Recipe by Annabel Cohen)

Basil and Bell Pepper Shrimp Kebabs

Preparation time: 5 minutes

Cook time: 5 minutes

Yield: 2 servings

8 ounces large, tail-on, peeled, and deveined shrimp

1/2 red or yellow bell pepper, cut into 6 pieces

Fresh basil leaves


2 tablespoons fresh basil, chopped

2 tablespoons fresh lemon juice

1/2 teaspoon grated lemon zest (yellow part only)

1/2 teaspoon hot pepper sauce (optional)

1 teaspoon cold-pressed extra-virgin olive oil

1 teaspoon fresh thyme, any variety, or 1/4 teaspoon dried

  1. Place the shrimp in a medium bowl. Add the marinade ingredients and toss well. Cover and chill for 30 minutes or more.

  2. Preheat the oven to 450°F. Line a rimmed baking sheet with parchment.

  3. Thread four shrimp on each skewer with a piece of bell pepper between each shrimp. Arrange the kebabs on the baking sheet, lightly season with salt and pepper, and cook for 5 minutes. Serve immediately.

Per serving: Calories 137; Total fat: 4g; Saturated fat: 1g; Cholesterol: 182 mg; Sodium: 818mg; Carbohydrates: 4g; Fiber: 1g; Sugar: 2g; Protein: 20g.

(Recipe by Annabel Cohen)

In addition to the peppers, add slices of onion to the kebabs if desired.