Trying to stay healthy but sick of white meat? Switch things up a bit by making one of these healthy seafood recipes for dinner tonight.
55 Healthy Seafood Recipes
Updated on Feb. 11, 2024
Grilled Salmon Fillet
Growing up on a family-owned resort, I was expected to help around the kitchen. This grilled salmon fillet recipe became my specialty. —Paul Noetzel, Grafton, Wisconsin
1/55
2/55
Tequila Lime Shrimp Zoodles
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This tangy shrimp dish is a smart way to cut carbs without sacrificing flavor. If you don't have a spiralizer, you can use thinly julienned zucchini to get a similar effect. —Brigette Schroeder, Yorkville, Illinois
Nutrition Facts:
1-1/4 cups: 246 calories, 14g fat (6g saturated fat), 161mg cholesterol, 510mg sodium, 7g carbohydrate (3g sugars, 1g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 1 vegetable.
3/55
Lemony Scallops with Angel Hair Pasta
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
This healthy seafood recipe tastes so bright with a touch of lemon and tender sauteed scallops. Serve with crusty whole grain bread, and you have an impressive dinner that comes together in a flash. —Thomas Faglon, Somerset, New Jersey
Nutrition Facts:
1-1/2 cups: 404 calories, 13g fat (2g saturated fat), 27mg cholesterol, 737mg sodium, 48g carbohydrate (4g sugars, 6g fiber), 25g protein.
4/55
Air-Fryer Fish and Chips
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
Looking for easy air-fryer recipes? Try this simple air-fryer fish and chips. The fish fillets have a fuss-free coating that’s healthy but just as crunchy and golden as the deep-fried kind. Simply seasoned, the crispy fries are perfect on the side. —Janice Mitchell, Aurora, Colorado
Nutrition Facts:
1 serving: 312 calories, 9g fat (2g saturated fat), 85mg cholesterol, 503mg sodium, 35g carbohydrate (3g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 fat.
5/55
Mediterranean Sole
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
This Mediterranean sole recipe may be simple, but it’s also elegant and incredibly flavorful. Steaming in parchment is an easy and healthy way to cook fish and vegetables. Any white fish will work in place of the sole. —Andrea Potischman, Menlo Park, California
Nutrition Facts:
1 packet: 211 calories, 14g fat (2g saturated fat), 51mg cholesterol, 669mg sodium, 7g carbohydrate (2g sugars, 2g fiber), 15g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 1 vegetable.
6/55
Halibut Soft Tacos
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I sometimes serve these halibut tacos wrapped in lettuce instead of tortillas. Either way, the mango salsa tastes amazing with grilled halibut. This warm-weather recipe is quick, colorful and full of nutrients. —Kristin Kossak, Bozeman, Montana
Nutrition Facts:
1 taco with 1/3 cup mango salsa: 330 calories, 12g fat (1g saturated fat), 36mg cholesterol, 648mg sodium, 28g carbohydrate (12g sugars, 2g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
7/55
Crumb-Coated Red Snapper
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I reel in compliments with this moist, crispy red snapper recipe. Heart-healthy omega-3 oils are an added bonus with my simple but delicious entree that’s done in mere minutes. It’s one of the best red snapper recipes I’ve found. —Charlotte Elliott, Neenah, Wisconsin
Nutrition Facts:
1 fillet: 288 calories, 10g fat (2g saturated fat), 62mg cholesterol, 498mg sodium, 10g carbohydrate (0 sugars, 0 fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 fat, 1/2 starch.
8/55
Shrimp and Corn Salad
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
This recipe showcases the beautiful bounty of summer with its fresh corn, tomatoes and delicious basil. Prevent browning by spritzing the salad with lemon juice. —Deena Bowen, Chico, California
Nutrition Facts:
1 serving: 371 calories, 22g fat (3g saturated fat), 138mg cholesterol, 450mg sodium, 25g carbohydrate (8g sugars, 5g fiber), 23g protein.
9/55
Pineapple Shrimp Fried Rice
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
My husband often ordered pineapple fried rice at Thai restaurants, so I surprised him by tweaking some similar recipes to come up with a version that's both simple and delicious. —Bonnie Brien, Pacific Grove, California
Nutrition Facts:
1-1/2 cups: 491 calories, 18g fat (3g saturated fat), 138mg cholesterol, 513mg sodium, 54g carbohydrate (22g sugars, 5g fiber), 28g protein.
10/55
Creamy Scallop Crepes
Total Time
1 hour
Servings
6 servings
From the Recipe Creator:
These savory crepes feel so elegant for the holidays. I like to add a fourth teaspoon of fresh dill weed to the crepe batter. —Doreen Kelly, Hatboro, Pennsylvania
Nutrition Facts:
2 crepes: 331 calories, 10g fat (6g saturated fat), 76mg cholesterol, 641mg sodium, 33g carbohydrate (9g sugars, 2g fiber), 24g protein. Diabetic exchanges: 3 lean meat, 2 starch, 2 fat.
11/55
Red Clam Sauce
Total Time
3 hours 25 min
Servings
4 servings
From the Recipe Creator:
This recipe tastes like an Italian restaurant specialty and cooks while you take care of other things. What a marvelous way to jazz up pasta sauce! —JoAnn Brown, Latrobe, Pennsylvania
Nutrition Facts:
1 cup sauce with 3/4 cup cooked linguine: 305 calories, 5g fat (0 saturated fat), 15mg cholesterol, 553mg sodium, 53g carbohydrate (14g sugars, 7g fiber), 15g protein.
12/55
Cajun Shrimp
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
These zippy shrimp bring a lot of pizazz to the table. Use as much or as little cayenne pepper as you'd like, depending on your family's tastes. We love ours served alongside rice pilaf. —Donna Thomason, El Paso, Texas
Nutrition Facts:
3 ounces cooked shrimp: 131 calories, 5g fat (1g saturated fat), 138mg cholesterol, 430mg sodium, 2g carbohydrate (0 sugars, 1g fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat.
13/55
Rosemary Salmon and Veggies
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
My husband and I eat a lot of salmon. One night while in a rush to get dinner on the table, I created this meal. It's a keeper! You can also include sliced zucchini, small cauliflower florets or fresh green beans. —Elizabeth Bramkamp, Gig Harbor, Washington
Nutrition Facts:
1 serving: 357 calories, 23g fat (9g saturated fat), 85mg cholesterol, 388mg sodium, 7g carbohydrate (4g sugars, 2g fiber), 31g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat, 1 vegetable.
14/55
Thai Shrimp Stir-Fry
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Peanut butter gives this tasty blend of red peppers, snow peas and shrimp its Thai flavor, while ginger and red pepper flakes spice it up. I like to serve the colorful main dish over pasta—everyone just loves it! —Jeanne Fisher of Simi Valley, California.
Nutrition Facts:
1 cup: 206 calories, 8g fat (1g saturated fat), 168mg cholesterol, 565mg sodium, 12g carbohydrate (0 sugars, 3g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1 fat, 1/2 starch.
15/55
Stir-Fried Scallops and Asparagus
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Served over quick-cooking ramen noodles, this stir-fry is perfect for busy families on hurried weeknights. Not only do we love the taste, but it comes together in about half an hour. —Barbara Schindler, Napoleon, Ohio
Nutrition Facts:
1 cup: 269 calories, 9g fat (3g saturated fat), 37mg cholesterol, 578mg sodium, 22g carbohydrate (2g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1 fat.
16/55
Shrimp Lime Cilantro Skewers
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
A quick garlicky lime marinade works magic on these juicy shrimp. They come off the grill with huge flavors perfect for your next cookout. —Melissa Rodriguez, Van Nuys, California
Nutrition Facts:
1 kabob: 167 calories, 8g fat (1g saturated fat), 138mg cholesterol, 284mg sodium, 4g carbohydrate (1g sugars, 0 fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat.
17/55
Easy Crab Cakes
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Ready-to-go crabmeat makes these delicate patties easier than other crab cake recipes. You can also form the crab mixture into four thick patties instead of eight crab cakes. —Charlene Spelock, Apollo, Pennsylvania
Nutrition Facts:
2 crab cakes: 239 calories, 11g fat (3g saturated fat), 141mg cholesterol, 657mg sodium, 13g carbohydrate (2g sugars, 1g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 starch.
18/55
Shrimp with Tomatoes & Feta
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Any recipe that is special enough for company but easy enough for a weeknight meal is a favorite in my book. All you need to finish off the meal is a side salad and crusty French bread to sop up the delicious tomato and wine juices. —Susan Seymour, Valatie, New York
Nutrition Facts:
1 cup (calculated without rice): 261 calories, 11g fat (3g saturated fat), 191mg cholesterol, 502mg sodium, 8g carbohydrate (2g sugars, 2g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1 fat.
19/55
Herb-Roasted Salmon Fillets
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
My roasted salmon is so simple but elegant enough to serve to company. I make it on days when I have less than an hour to cook. The salmon seasoning is an easy way to add flavor. —Luanne Asta, Hampton Bays, New York
Nutrition Facts:
1 fillet: 301 calories, 19g fat (4g saturated fat), 85mg cholesterol, 529mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1 fat.
20/55
Rosemary Garlic Shrimp
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
Delicate shrimp take on fabulous flavor when simmered in a chicken broth mixed with garlic and ripe olives. —Taste of Home Test Kitchen
Nutrition Facts:
1/2 cup: 110 calories, 2g fat (0 saturated fat), 139mg cholesterol, 473mg sodium, 3g carbohydrate (1g sugars, 0 fiber), 19g protein. Diabetic Exchanges: 3 lean meat.
21/55
Lemon-Basil Grilled Shrimp & Couscous
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
The basil and lemon in this dish complement each other so nicely. Using fresh ingredients really makes a big difference. —Trisha Kruse, Eagle, Idaho
Nutrition Facts:
8 shrimp with 1/2 cup couscous: 363 calories, 12g fat (2g saturated fat), 184mg cholesterol, 497mg sodium, 34g carbohydrate (0 sugars, 0 fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 fat.
22/55
Steamed Tilapia in Wine Sauce
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
I developed this recipe while working at a local winery. Fast and easy to prepare, it became an instant classic at my house. I use a lively dry pear wine in the sauce and recommend avoiding those that are sweet or semi-sweet. —Tenneille Brewer, Fayette, New York
Nutrition Facts:
1 packet: 281 calories, 9g fat (6g saturated fat), 103mg cholesterol, 717mg sodium, 9g carbohydrate (4g sugars, 3g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 2 fat, 1 vegetable.
23/55
Lemon Garlic Shrimp
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
You'll be amazed that you can make this simple, elegant pasta in mere minutes. Serve it with crusty bread to soak up all of the garlic lemon sauce. —Athena Russell, Greenville, South Carolina
Nutrition Facts:
1 serving: 163 calories, 8g fat (1g saturated fat), 138mg cholesterol, 284mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat.
24/55
Grilled Mahi Mahi
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
Instead of grilling out the usual hamburgers or chicken breasts, prepare this grilled mahi mahi and reel in raves! —Taste of Home Test Kitchen
Nutrition Facts:
1 fillet with 1/4 cup salsa: 195 calories, 2g fat (0 saturated fat), 124mg cholesterol, 204mg sodium, 12g carbohydrate (9g sugars, 2g fiber), 32g protein. Diabetic Exchanges: 5 lean meat, 1 fruit.
25/55
Christmas Eve Confetti Pasta
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
This easy Christmas dinner has become a holiday tradition in our home. All the prep is done before we attend Christmas Eve service. On returning, I just boil water and saute. It's so colorful with a tossed salad and garlic bread — and always gets raves! — Ellen Fiore, Ridgewood, New Jersey
Nutrition Facts:
1-1/3 cups: 418 calories, 11g fat (2g saturated fat), 176mg cholesterol, 331mg sodium, 46g carbohydrate (3g sugars, 3g fiber), 33g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1-1/2 fat.
26/55
Martha’s Fish Tacos
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
We can’t get enough barbecued fish at our house. This recipe can be made ahead and served cold, or you can eat it hot off the grill. It’s fantastic either way! —Martha Benoit, Proctorsville, Vermont
Nutrition Facts:
2 tacos: 446 calories, 12g fat (2g saturated fat), 23mg cholesterol, 650mg sodium, 68g carbohydrate (5g sugars, 5g fiber), 19g protein.
27/55
Barbecued Shrimp & Peach Kabobs
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
Shrimp grilled with peaches and green onions really sets off fireworks! The spicy seasonings even helped me win a ribbon at a county fair. —Jen Smallwood, Portsmouth, Virginia
Nutrition Facts:
1 kabob: 170 calories, 2g fat (0 saturated fat), 138mg cholesterol, 289mg sodium, 18g carbohydrate (13g sugars, 3g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 1 fruit.
28/55
Flavorful Salmon Fillets
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
Compliments are a sure thing when I fix these fabulous salmon fillets. A tasty marinade pumps up the flavor and keeps them moist and tender. —Krista Frank, Rhododendron, Oregon
Nutrition Facts:
6 ounce-weight: 330 calories, 18g fat (4g saturated fat), 100mg cholesterol, 204mg sodium, 4g carbohydrate (3g sugars, 0 fiber), 34g protein. Diabetic Exchanges: 5 lean meat.
29/55
Caribbean Shrimp & Rice Bowl
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
I had a similar rice bowl on vacation and re-created this lighter version at home. It takes me back to the islands every time I make it. Try grilling the shrimp for more beachy flavor. —Lauren Katz, Ashburn, Virginia
Nutrition Facts:
1 serving: 498 calories, 14g fat (2g saturated fat), 145mg cholesterol, 698mg sodium, 62g carbohydrate (23g sugars, 9g fiber), 29g protein.
30/55
Scallops with Snow Peas
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
The vibrant, crisp pea pods in this dish are a nice contrast with the soft scallops. The dish looks and tastes bright and fresh. —Barb Carlucci, Orange Park, Florida
Nutrition Facts:
1 cup stir-fry with 3/4 cup rice: 378 calories, 7g fat (1g saturated fat), 27mg cholesterol, 750mg sodium, 57g carbohydrate (4g sugars, 5g fiber), 21g protein.
31/55
Stir-Fried Shrimp and Mushrooms
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
After a tiring but beautiful day of fishing, this is a fast and delicious way to serve our famous Key West pink shrimp. It's always a big hit with guests. —Jeanne Wolfort, Summerland Key, Florida
Nutrition Facts:
1 serving: 132 calories, 3g fat (1g saturated fat), 168mg cholesterol, 258mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.
32/55
Cedar Plank Salmon with Blackberry Sauce
Total Time
35 min
Servings
6 servings (3/4 cup sauce)
From the Recipe Creator:
Here’s my go-to entree for a warm-weather cookout. The salmon has a rich, grilled taste that’s enhanced by the savory blackberry sauce. It’s a nice balance of sweet, smoky and spicy. —Stephanie Matthews, Tempe, AZ
Nutrition Facts:
1 fillet with 2 tablespoons sauce: 304 calories, 16g fat (3g saturated fat), 84mg cholesterol, 186mg sodium, 10g carbohydrate (6g sugars, 3g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch.
33/55
Stir-Fried Scallops
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
Scallops meet mild tomato in this sublime stovetop supper. Try serving the saucy mixture over rice or angel hair pasta, and garnish with cilantro if you like. —Stephany Gocobacki, San Rafael, California
Nutrition Facts:
1 cup: 213 calories, 8g fat (1g saturated fat), 41mg cholesterol, 672mg sodium, 14g carbohydrate (4g sugars, 2g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 fat.
34/55
Curry Shrimp
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
I created this Indian-style shrimp when we were entertaining some friends, one of our favorite things to do. It works on the stovetop or the grill. —Shana Conradt, Appleton, Wisconsin
Nutrition Facts:
1/2 cup: 147 calories, 5g fat (1g saturated fat), 138mg cholesterol, 293mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat.
35/55
Pan-Fried Scallops with White Wine Reduction
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
I learned the art of wine reduction from a cooking class...the flavor is fabulous! Despite the fancy title, pan-fried scallops are easy to prepare. —Katherine Robinson, Glenwood Springs, Colorado
Nutrition Facts:
4 scallops with 2 tablespoons sauce: 181 calories, 9g fat (3g saturated fat), 49mg cholesterol, 524mg sodium, 5g carbohydrate (1g sugars, 0 fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 2 fat.
36/55
Shrimp Creole
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
An authentic Cajun dish, this tastes even better if refrigerated overnight to allow all the flavors to blend.
Nutrition Facts:
1 each: 358 calories, 19g fat (3g saturated fat), 224mg cholesterol, 440mg sodium, 20g carbohydrate (10g sugars, 3g fiber), 27g protein.
37/55
Tilapia & Lemon Sauce
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Serve this lemon tilapia with any tossed salad full of your favorite vegetables and buttered bread. It’s easy, quick and unique. And it’s a big hit with company, too. —Susan Taul, Birmingham, Alabama
Nutrition Facts:
1 fillet with 1/2 cup rice and 4 teaspoons sauce: 334 calories, 12g fat (6g saturated fat), 76mg cholesterol, 593mg sodium, 30g carbohydrate (1g sugars, 1g fiber), 26g protein. Diabetic Exchanges: 3 very lean meat, 3 lean meat, 2 starch, 2 fat.
38/55
Shrimp Asparagus Pasta
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
We’ve all heard that the way to a man’s heart is through his stomach, so when I plan a romantic dinner, this shrimp asparagus pasta with angel hair is one dish I like to serve. It is easy on the budget and turns out perfectly for two. —Shari Neff, Takoma Park, Maryland
Nutrition Facts:
1-3/4 cups: 488 calories, 19g fat (4g saturated fat), 132mg cholesterol, 584mg sodium, 41g carbohydrate (4g sugars, 3g fiber), 29g protein.
39/55
Tomato Walnut Tilapia
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Tomato, bread crumbs and crunchy walnuts dress up pan tilapia fillets in this favorite recipe. I serve it with cooked julienne carrots and green beans. —Phyl Broich-Wessling, Garner, Iowa
Nutrition Facts:
1 fillet: 202 calories, 10g fat (4g saturated fat), 67mg cholesterol, 251mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1/2 starch.
40/55
Lime-Rosemary Shrimp Skewers
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
I had a big bunch of rosemary, so I turned the stems into skewers for grilling shrimp. Serve with rice or couscous and lime wedges. —Leah Lenz, Los Angeles, California
Nutrition Facts:
2 rosemary skewers: 103 calories, 2g fat (0 saturated fat), 138mg cholesterol, 184mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 18g protein. Diabetic Exchanges: 3 lean meat.
41/55
Shrimp with Pineapple Salsa
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
I wanted to find a way to use pineapple salsa in a recipe. I came up with this super simple, delicious and quick dish! —Erin Schillo, Northfield, Ohio
Nutrition Facts:
1 serving: 356 calories, 3g fat (0 saturated fat), 129mg cholesterol, 312mg sodium, 59g carbohydrate (20g sugars, 3g fiber), 22g protein.
42/55
Curry Shrimp Linguine
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
Curry, cilantro and coconut milk make this dish an exciting change of pace. It's also good with Thai rice noodles or spaghetti. —Jana Rippee, Casa Grande, Arizona
Nutrition Facts:
1-1/2 cups: 406 calories, 8g fat (4g saturated fat), 115mg cholesterol, 313mg sodium, 58g carbohydrate (4g sugars, 3g fiber), 26g protein.
43/55
Quick Moroccan Shrimp Skillet
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
When my niece was attending West Point, she was sent to Morocco for five months. I threw her a going-away party complete with Moroccan decorations, costumes and cuisine, including this saucy shrimp dish. Whenever I make it now, I think of her and smile. —Barbara Lento, Houston, Pennsylvania
Nutrition Facts:
1 cup: 335 calories, 11g fat (1g saturated fat), 138mg cholesterol, 626mg sodium, 34g carbohydrate (1g sugars, 1g fiber), 24g protein.
44/55
Shrimp and Lentils
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
If you have frozen shrimp, a few seasoning ingredients, bagged spinach and lentils on hand, you can make this dish in no time. It's so delicious—nobody needs to know that it's healthy too! —Mary Kay LaBrie, Clermont, Florida
Nutrition Facts:
1 serving: 370 calories, 12g fat (5g saturated fat), 153mg cholesterol, 1024mg sodium, 36g carbohydrate (2g sugars, 6g fiber), 32g protein. Diabetic Exchanges: 3 lean meat, 1.500 starch, 1 fat.
45/55
California Roll in a Jar
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
I’m a big sushi fan, but I don’t always have time to make those intricate rolls at home. This jar is layered with my favorite California roll ingredients, so I can get the flavor I love without the fuss. —James Schend, Taste of Home Deputy Culinary Editor
Nutrition Facts:
1 serving: 349 calories, 11g fat (2g saturated fat), 33mg cholesterol, 562mg sodium, 52g carbohydrate (6g sugars, 7g fiber), 11g protein.
46/55
Apricot Crab Stuffed Acorn Squash
Total Time
55 min
Servings
8 servings
From the Recipe Creator:
This light squash recipe is quick, simple and bursting with rich flavors. It looks so elegant when served on a lovely platter. —Judy Armstrong, Prairieville, Louisiana
Nutrition Facts:
1 serving: 217 calories, 3g fat (2g saturated fat), 91mg cholesterol, 794mg sodium, 31g carbohydrate (11g sugars, 4g fiber), 18g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1/2 fat.
47/55
Light & Lemony Scampi
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
A touch more lemon helped me trim the calories in our favorite shrimp scampi recipe. For those who want to indulge, pass around the Parmesan. —Ann Sheehy, Lawrence, Massachusetts
Nutrition Facts:
1 serving (calculated without cheese): 378 calories, 10g fat (3g saturated fat), 146mg cholesterol, 405mg sodium, 42g carbohydrate (3g sugars, 5g fiber), 29g protein. Diabetic Exchanges: 3 very lean meat, 2-1/2 starch, 1-1/2 fat.
48/55
Red Pepper & Parmesan Tilapia
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
My husband and I are always looking for light fish recipes because of their health benefits. This Parmesan tilapia is a hit with him, and we’ve served it at dinner parties, too. It’s a staple! —Michelle Martin, Durham, North Carolina
Nutrition Facts:
1 fillet: 179 calories, 4g fat (2g saturated fat), 89mg cholesterol, 191mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 35g protein. Diabetic Exchanges: 5 very lean meat, 1/2 fat.
49/55
Meaty Slow-Cooked Jambalaya
Total Time
7 hours 40 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
This recipe makes a big batch of delicious, meaty gumbo. Stash some away in the freezer for days you don't feel like cooking. —Diane Smith, Pine Mountain, Georgia
Nutrition Facts:
1 cup jambalaya with 2/3 cup cooked rice: 387 calories, 10g fat (3g saturated fat), 164mg cholesterol, 674mg sodium, 37g carbohydrate (4g sugars, 4g fiber), 36g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch.
50/55
Shrimp & Corn Stir-Fry
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
I make this seafood stir-fry at summer’s end when my garden is producing plenty of tomatoes, squash, garlic and corn. For a quick supper, we serve it over rice. —Lindsay Honn, Huntingdon, Pennsylvania
Nutrition Facts:
1 serving (calculated without rice): 239 calories, 9g fat (1g saturated fat), 138mg cholesterol, 443mg sodium, 19g carbohydrate (8g sugars, 3g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 starch, 1 vegetable.
51/55
South Seas Mango Halibut
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
This mango halibut recipe is marinated in aromatic spices, then stir-fried and combined with coconut milk and fresh mango. It’ll transform a weeknight meal into a tropical delight! —Taste of Home Test Kitchen
Nutrition Facts:
1-1/3 cups: 404 calories, 19g fat (5g saturated fat), 74mg cholesterol, 285mg sodium, 27g carbohydrate (20g sugars, 5g fiber), 31g protein.
52/55
Spicy Shrimp with Rice
Total Time
40 min
Servings
8 servings
From the Recipe Creator:
No one will doubt that "light" cooking can be tasty when you put a helping of this zippy shrimp in front of them. The seafood is seasoned just right with garlic, pepper and hot sauce. — Jeannie Klugh, Lancaster, Pennsylvania
Nutrition Facts:
1 serving: 273 calories, 3g fat (1g saturated fat), 168mg cholesterol, 425mg sodium, 37g carbohydrate (3g sugars, 2g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.
53/55
Shrimp with Orzo and Feta
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Tender, hearty and flavorful, this recipe is one of my favorites! Garlic and a splash of lemon add to the fresh taste and heart-healthy benefits of shrimp. —Sarah Hummel, Moon Township, Pennsylvania
Nutrition Facts:
1 cup: 406 calories, 12g fat (3g saturated fat), 180mg cholesterol, 307mg sodium, 40g carbohydrate (2g sugars, 9g fiber), 33g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1 fat.
54/55
Baked Lemon Haddock
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
After testing out a ton of fish recipes, I’ve decided this baked haddock version is the best. The mix of crunchy topping and lemon is just delicious. —Jean Ann Perkins, Newburyport, Maryland
Nutrition Facts:
4 ounces cooked fish: 269 calories, 9g fat (5g saturated fat), 108mg cholesterol, 446mg sodium, 13g carbohydrate (1g sugars, 1g fiber), 32g protein. Diabetic Exchanges: 4 lean meat, 2 fat, 1 starch.
55/55
Split-Second Shrimp
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
I use my microwave to hurry along the prep of this super fast shrimp scampi. It’s deliciously buttery and full of garlic flavor. We love it as a main dish, but it makes an excellent appetizer, too. — Jalayne Luckett, Marion, Illinois
Nutrition Facts:
3 ounces cooked shrimp: 157 calories, 7g fat (4g saturated fat), 153mg cholesterol, 476mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat.
