Close
Seafood is an important part of a healthy diet and should find its way to your dinner table on at least two nights of the week. A healthy source of lean protein, fish and shellfish also deliver nutrients like selenium, zinc, magnesium and omega-3 fats. Plus, seafood cooks quickly, making it great for fast dinners. Here we pulled together our best shellfish recipes and combined them with simple sides to create complete and healthy 500-calorie meals. (Looking for fish recipes?See our best recipes for fish here). Why 500 calories? This is a healthy amount to aim for at dinner in general and especially if you’re trying to lose weight. When following a1,500-calorie diet(a calorie level most people will lose weight following) 500 calories at dinner is the right amount to keep you feeling satisfied all evening long. Scan the recipes below to see why they’re some of our favorites, and browse our otherhealthy fish and seafood recipesfor cooking ideas and inspiration.
Read More:Clean-Eating Buyer’s Guide to Seafood
Sautéed Shrimp with Mango Salsa & Coconut Cauliflower Rice
387 calories
Shrimp and rice get a tropical makeover in this healthy dinner recipe. Instead of rice, we’ve combined riced cauliflower and coconut milk for light coconut rice, then topped it with spicy shrimp and a juicy mango-avocado salsa to cool it all down. Squeeze on some fresh lime juice before digging in to take this easy meal to the next level. Pair it with a citrusy side salad to round out this 500-calorie meal.
Serve with:
• 2 cups mixed greens topped with 1 Tbsp.Citrus Vinaigrette(84 calories)
Total: 471 calories
Anchor Bay Mussels with Tomatoes & Feta
396 calories
• 1 2-inch chunk whole-wheat baguette(120 calories)
Total: 516 calories
Brown Butter Seared Scallops
157 calories
Get perfectly cooked scallops every time with this easy method. Sea scallops (the large ones) are sautéed in butter that turns deliciously nutty as it cooks, to make a super-fast, special dinner. A splash of lemon juice and a sprinkle of fresh herbs finish the dish, and a side of brown rice and easy sautéed spinach bring together this 500-calorie meal.
• 1 cupEasy Brown Riceand 1 cupSimple Sautéed Spinach(361 calories)
Total: 518 calories
Speedy Crab Cakes
265 calories
Shallow-fry these easy crab cakes on the stovetop to get the perfect crisp crust without the greasy mess of deep-frying. The simple ingredients let the flavor of the crab shine through.
• 1 Tbsp.Creamy Dill Sauceand 1 servingCitrus Arugula Salad(209 calories)
Total: 474 calories
Linguine with Creamy White Clam Sauce
421 calories
• 2 cups chopped romaine lettuce topped with 1 Tbsp.Caesar Salad Dressingand 1 Tbsp. grated Parmesan cheese(71 calories)
Total: 491 calories
Lobster Niçoise Salad
359 calories
Steamed lobster is a luxurious swap for tuna in this otherwise-classic, veggie-loaded Niçoise salad. In a pinch-or if you don’t want to deal with a giant pot of boiling water-many supermarkets have freshly picked lobster meat at their seafood counter or in the freezer case. Serve with a warm baguette to round out this meal.
Total: 479 calories
One-Pot Garlicky Shrimp & Spinach
226 calories
Shrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, crushed red pepper and fresh parsley. Serve with whole-wheat couscous to make this a complete 500-calorie meal.
• 1 cupEasy Whole-Wheat Couscousand 1 Tbsp. grated Parmesan cheese(247 calories)
Total: 473 calories
Clam Chowder with Broccoli Stems & Corn
256 calories
This delicious recipe for clam chowder is super simple to make and is ready in a quick 30 minutes, making it great for busy weeknights. We added in corn and broccoli stems (you know, the part you typically compost or throw away) to up the veggie count.
• 5 saltine crackers and 1 cupBroccoli Salad with Sherry Vinaigrette(262 calories)
Thai Coconut Basmati Rice with Seared Scallops
299 calories
No need for Thai takeout with this tasty dinner idea! Here we sear sea scallops until just slightly browned and serve them on a bed of coconut rice with pieces of juicy mango and chopped basil. A treat for your taste buds, this delicious dinner is bursting with tons of fresh flavor.
•1 cupSnap Pea & Cherry Tomato Stir Fryand, for dessert, 1/2 cupPineapple Nice Cream(182 calories)
Total: 481 calories
Grilled Blackened Shrimp Tacos
286 calories
Give juicy shrimp tacos a Cajun flavor spin with spices and a quick sear on a hot grill. An easy avocado mash adds creaminess to cool off the spicy kick. Pair with chips and salsa on the side to make this a 500-calorie meal.
• 2 Tbsp. shredded Monterey Jack on top of the tacos + 1 serving tortilla chips (about 7 chips) with 1/4 cup pico de gallo(214 calories)
Total: 500 calories
WATCH:How to Make Thai Coconut Basmati Rice with Seared Scallops
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
