Fish is a good source of low-fat protein and is rich in omega-3 fatty acids, so you should eat up. Furthermore, making seafood a regular part of your diet could lower your risk of heart disease and stroke, according to the Harvard School of Public Health. But the vast majority of Americans aren’t eating the recommended two servings of fish per week, NPR reports.
Why are Americans giving seafood a pass? Fish can be expensive, so some people will pass on salmon or lobster in favor of cheaper meat. Others might be worried about the perceived health risks of certain kinds of fish, even though the health benefits are usually greater than any potential downside. In other cases, people who happily order fish when in a restaurant eschew cooking it at home because they don’t know how to prepare it properly.
Rest assured, cooking fish yourself doesn’t have to be complicated. We’ve pulled together seven seafood recipes that are ridiculously easy to make (some can be cooked in as little as 10 or 15 minutes). Even better, each of these recipes call for just five ingredients (not including salt and pepper).
1. Greek Snapper on the Grill
For an easy seafood meal for a crowd, try this five-ingredient snapper recipe from Southern Living, which serves 12. The fish is seasoned with Greek spices and grilled with lemon. It all cooks up in about 15 minutes and can be served with either homemade tartar sauce or the store-bought variety.
- 12 (8-ounce) snapper or grouper fillets
- ¼ cup olive oil
- 1 tablespoon Greek seasoning
- 24 (¼-inch-thick) lemon slices
- Tartar sauce
Directions: Rub fish fillets with oil; sprinkle evenly with Greek seasoning. Top each fillet with two lemon slices.
Place a large piece of lightly greased heavy-duty aluminum foil over grill cooking grate. Arrange fish on foil.
Grill fillets, covered with grill lid, over medium-high heat for 15 minutes or until fish flakes with a fork. Serve with homemade or store-bought tartar sauce.
2. Shrimp and Black Bean Enchiladas
Using ready-made enchilada sauce cuts down on the number of ingredients you need to buy for these simple shrimp and black bean enchiladas from Sweet Phi. Full of healthy, low-fat protein and packed with flavor, this dish is sure to become a regular in your weeknight meal rotation. Serves 4.
- 2 (10-ounce) cans red or green enchilada sauce
- 1 pound shrimp, peeled and deveined, tails removed
- 2 (15-ounce) cans black beans, drained and rinsed
- 2 cups Mexican blend shredded cheese
- 12 to 13 small flour tortillas
Directions: Preheat oven to 400 degrees Fahrenheit. Add ¼ cup of the enchilada sauce to a large skillet. Turn heat to high and add the shrimp. Cook for about 5 minutes, until the shrimp is cooked through and no longer translucent. Remove pan from heat.
Rinse and drain the black beans. Add to a bowl. Pour the cheese into a separate bowl.
Assemble the enchiladas in a 9-by-13-inch baking dish. Place one spoonful of the beans, three to four shrimp, and a pinch of cheese on a tortilla. Fold the edges of the tortilla over the filling and place seam-side down in the baking dish. Repeat with the remaining tortillas and filling. Once all the enchiladas have been assembled, pour the remaining enchilada sauce over. Sprinkle with remaining cheese.
Bake in the oven for 15 minutes, until all the cheese has melted. Remove from oven, let rest for 5 minutes, then serve.
3. Honey Mustard Salmon
Honey-mustard salmon is a simple yet delicious main dish to serve on nights when you don’t have a lot of time to cook. You only need to 5 minutes to prepare the fish and another 15 minutes to bake it. While the salmon is in the oven, whip up a simple side, like honey-glazed carrots or kale with garlic, all of which are ready in a quarter-hour or less. Recipe from The Lemon Bowl.
- 4 (6-ounce) salmon filets
- 2 tablespoons honey
- 2 tablespoons whole-grain or Dijon mustard
- 2 tablespoons lemon juice
- 1 clove minced garlic
- Salt and pepper to taste
- Minced parsley for garnish
Directions: Preheat oven to 400 degrees Fahrenheit. Coat a glass baking dish with cooking spray. Place the salmon in the prepared baking dish, skin-side down.
Whisk together the honey, mustard, lemon, garlic, and salt and pepper in a small bowl. Use a basting brush to coat each fillet with the sauce.
Transfer dish to the oven and roast for 15 to 20 minutes, or until the fish flakes easily with a fork. Garnish, if desired, with parsley and lemon wedges, then serve.
4. Parmesan-Crusted Tilapia
Affordable, versatile tilapia is a great way to add more fish to your diet. This Italian-influenced recipe from Rachael Ray Every Day cooks up in 10 minutes and can be served with pasta, steamed or grilled veggies, or another side of your choice. Makes 4 servings.
- ¾ cup freshly grated Parmesan cheese
- 2 teaspoons paprika
- 1 tablespoon chopped flat-leaf parsley
- 4 (4-ounce) tilapia fillets
- 1 lemon, cut into wedges
Directions: Preheat the oven to 400 degrees Fahrenheit. In a shallow dish, combine the cheese with the paprika and parsley and season with salt and pepper. Drizzle the fish with olive oil and dredge in the cheese mixture. Place on a foil-lined baking sheet and bake until the fish is opaque in the thickest part, 10 to 12 minutes. Serve the fish with the lemon wedges
5. Steamed Cod with Ginger and Scallions
You only need 10 minutes to prep and 10 minutes to cook this Asian-influenced steamed cod with soy sauce, ginger, and scallions from Martha Stewart’s Everyday Food. Consider pairing the dish with spicy sesame eggplant for a completely healthy meal. Serves 4.
- 4 (6- to 8-ounce) skinless cod fillets
- 3 tablespoons rice vinegar
- 2 tablespoons soy sauce
- 2 tablespoons finely grated, peeled fresh ginger
- Coarse salt and ground pepper
- 6 scallions, green parts cut into 3-inch lengths
Directions: In a large skillet, combine 3 tablespoons rice vinegar, 2 tablespoons soy sauce, and 2 tablespoons finely grated peeled fresh ginger.
Season both sides of four skinless cod fillets with coarse salt and ground pepper; place in skillet with vinegar mixture. Bring to a boil; reduce heat to a gentle simmer. Cover; cook until fish is almost opaque throughout, 6 to 8 minutes.
Meanwhile, cut green parts of 6 scallions into 3-inch lengths; thinly slice lengthwise. Scatter over fish; cook, covered, until fish is opaque throughout and scallions are just wilted, about 2 minutes more.
6. Rioja Steamed Mussels with Chorizo
Serve an elegant yet easy meal at your next dinner party with this Spanish-influenced recipe for steamed mussels with chorizo from the Food Network’s Claire Robinson. Buy your mussels no more than one day before you plan to cook them, store them in the refrigerator under a damp cloth, and make sure you fully clean and debeard them before adding to the pot. (For more tips on buying and preparing mussels, check out this article from Williams-Sonoma.) Makes 4 servings.
- 1 pound fresh chorizo, casings removed, crumbled
- 1 very large Spanish onion, sliced
- Kosher salt and freshly cracked black pepper
- 2 pounds black mussels, cleaned and bearded
- 1 bottle Rioja or other dry red wine
- ½ cup coarsely chopped flat-leaf parsley
Directions: Put the chorizo in a large heavy pot with a lid over high heat. Cook until the fat is rendered and the meat has browned, about 10 minutes. Remove the meat with a slotted spoon to a plate and reserve. Add the onions to the pot with a pinch of salt and pepper and cook until softened, 6 to 8 minutes. Add the chorizo back to the pan and drop in the mussels. Pour in the wine, cover, and bring to a boil. Cook until mussels have opened, about 4 to 5 minutes.
Remove the lid and discard any mussels that have not opened. Stir very well until the mussels are coated in the wine and onions. Transfer to a serving dish, garnish with the parsley and serve immediately.
7. Grilled Tuna Over Arugula with Lemon Vinaigrette
This 300-calorie seafood recipe from Skinny Taste is high in protein, low in carbs, and can be prepared in less than 10 minutes. It’s perfect for a light lunch or dinner for one, or you can double or triple the recipe to serve your entire family.
- 5 ounces sashimi tuna
- 1 teaspoon extra-virgin olive oil
- 1 teaspoon fresh lemon juice
- 2 cups baby arugula
- 1 teaspoon capers
- Kosher salt and fresh pepper
Directions: Season tuna with kosher salt and fresh cracked pepper.
Place arugula and capers on a plate. Combine oil and lemon juice, salt, and pepper in a bowl.
Heat your grill to high heat and clean grate well. When grill is hot, spray grate with oil to prevent sticking then place tuna on the grill; cook one minute without moving. Turn over and cook an additional minute; remove from heat and set aside on a plate.
Slice tuna on the diagonal and place on top of salad. Top with lemon vinaigrette and eat immediately.