600-Calorie Meal Recipes Featuring Seafood

By Kellyann Petrucci, Patrick Flynn

Seafood and fish are increasingly popular, low-calorie food when you compare them to other protein-rich foods like meat and poultry. Many lean fish varieties contain similar calories per ounce as lean poultry, about 30 to 35 calories.

Just make sure that you purchase seafood and fish, preferably as fresh as possible, from a reputable 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.

Apple, Crab, and Pecan Salad

Preparation time: 15 minutes

Cook time: 5 minutes

Yield: 2 servings

12 ounces canned lump crabmeat

2 cups diced, unpeeled Granny Smith apple

1/4 cup chopped pecans, lightly toasted

1/4 cup chopped scallions

1/4 cup fresh chopped dill

2 tablespoons fresh lemon juice

Fine sea salt and fresh ground pepper, to taste

  1. Pick through the crab for any possible shell fragments. Place all the ingredients in a bowl and stir gently until combined.

Per serving: Calories 335; Total fat: 17g; Saturated fat: 2g; Cholesterol: 165mg; Sodium: 742mg; Carbohydrates: 26g; Fiber: 7g; Sugar: 17g; Protein: 26g.

(Recipe by Annabel Cohen)

You can use lobster meat, steamed shrimp, or canned albacore white tuna instead of the crab.

Serve the crab salad on a bed of greens with additional lemon juice drizzled over.

Cod with Olives and Tomatoes

Preparation time: 15 minutes

Cook time: 30 minutes

Yield: 2 servings

1 tablespoon olive oil

1/2 cup chopped onion

1 teaspoon minced garlic

1/2 chopped bell pepper

1 teaspoon dried oregano

2 tablespoon chopped, pitted green olives

1/2 teaspoon ground cinnamon

1 cup chopped fresh tomatoes, any variety

1/4 cup chopped parsley

1/2 cup water

Kosher salt and fresh ground pepper, to taste

1/2 pound cod, cut into 2 pieces

  1. Heat the oil in a large nonstick skillet over medium-high heat.

  2. Add the onions, garlic, and bell pepper, and sauté until softened. Add the oregano, olives, cinnamon, tomatoes, parsley, and water, and bring to a boil.

  3. Reduce the heat and cook until the flavors are well combined, about 10 minutes, stirring occasionally. Add salt and pepper to taste.

  4. Arrange the fish in a large skillet, spoon the sauce over it, cover with a lid, and cook 4 to 5 minutes, until the fish flakes with a fork. Serve hot.

Per serving: Calories 212; Total fat: 10g; Saturated fat: 1g; Cholesterol: 43mg; Sodium: 533mg; Carbohydrates: 12g; Fiber: 3g; Sugar: 5g; Protein: 20g.

(Recipe by Annabel Cohen)

Use 6 ounces of chicken or turkey breast meat instead of the fish, if desired. If you do, don’t add the green olives.

Savory Fish Stew

Preparation time: 10 minutes

Cook time: 25 minutes

Yield: 2 servings

2 teaspoons olive oil

1/2 cup chopped onions

1/2 teaspoon minced garlic

One 14-ounce can diced tomatoes in juice

1/4 cup diced carrots

1/4 cup diced celery

1/2 cup white wine or water

Pinch of saffron (optional)

1/4 teaspoon grated lemon zest

Pinch dried red pepper flakes

1/2 pound fish: cod, salmon, or snapper fillets are good choices, cut into 2-inch pieces

Fine sea salt and fresh ground pepper, to taste

2 tablespoons chopped fresh parsley

  1. Combine the oil, onions, and garlic in a pot over medium-high heat. Sauté until tender.

  2. Add the tomatoes, carrots, celery, wine, saffron, zest, and red pepper flakes. Bring to a boil.

  3. Reduce the heat and cook for 10 minutes more. Add the fish, salt, and pepper. Cover and cook for 10 more minutes. Add half the parsley and adjust the salt and pepper to taste.

  4. Serve sprinkled with the remaining parsley.

Per serving: Calories 195; Total fat: 5g; Saturated fat: 1g; Cholesterol: 43mg; Sodium: 967mg; Carbohydrates: 16g; Fiber: 3g; Sugar: 8g; Protein: 20g.

(Recipe by Annabel Cohen)