Pacific Halibut in Green Tea Broth

If you’re looking for a nutritious, elegant seafood dish that’s both light and flavorful, this Pacific Halibut in Green Tea Broth is the perfect choice. This recipe combines the delicate taste of Pacific halibut with a fragrant, herb-infused green tea broth, creating a sophisticated yet simple meal. High in protein and low in calories, this dish is a wholesome option for a light lunch or dinner, while still providing a rich, unique flavor profile.

Halibut in Green Tea Broth

Course: MainCuisine: Asian-inspired

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

180

kcal

Ingredients

4 Pacific halibut fillets (4–6 oz each)
2 cups green tea (prepared and warm)
1 tbsp soy sauce
1-inch piece of fresh ginger, thinly sliced
1 clove garlic, thinly sliced
1 cup baby spinach leaves
2 scallions, thinly sliced
1 tsp sesame oil
Fresh cilantro and lime wedges for garnish

Directions

Prepare the Green Tea Broth: In a saucepan, add the warm green tea, soy sauce, ginger, and garlic. Simmer over low heat for 5 minutes, allowing the flavors to meld together.
Cook the Halibut: In a skillet, heat the sesame oil over medium heat. Season the halibut fillets with salt and pepper, then sear each side for about 2–3 minutes or until lightly golden. Remove from heat and set aside.
Combine Ingredients: Add the baby spinach leaves and half of the scallions to the green tea broth. Stir gently until the spinach wilts.
Serve: Place each halibut fillet in a shallow bowl and pour the green tea broth over it. Garnish with the remaining scallions, fresh cilantro, and a lime wedge.

Notes

Nutrition Facts (Per Serving)
Protein: 24g
Carbohydrates: 2g
Fat: 6g
Fiber: 1g
Sodium: 390mg

Linguine and Tuna with Spicy Orange Sauce

Look for West Coast hook-and-line, or troll-caught, albacore tuna (available at many natural-foods stores). The fish tend to be smaller and contain less mercury and more omega-3 “good” fats than the larger, deep-sea albacore used in most cans.

Linguine and Tuna with Spicy Orange Sauce

Course: MainCuisine: Italian

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

310

kcal

Linguine tossed with flaky tuna in a vibrant, spicy orange sauce, balanced with citrusy zest and a hint of heat.

Ingredients

12 oz linguine pasta
2 cans tuna in olive oil, drained
1 tbsp olive oil
1/2 cup freshly squeezed orange juice
Zest of 1 orange
1 tsp crushed red pepper flakes (adjust to taste)
2 cloves garlic, minced
1/4 cup fresh parsley, chopped
Salt and black pepper, to taste
Fresh orange slices and extra parsley for garnish

Directions

Cook the Pasta: Bring a large pot of salted water to a boil and cook the linguine according to package instructions until al dente. Drain and set aside.
Prepare the Spicy Orange Sauce: In a large skillet, heat olive oil over medium heat. Add the minced garlic and crushed red pepper flakes, sautéing until fragrant (about 1 minute). Add the orange juice, orange zest, salt, and pepper. Let it simmer for 3–5 minutes until slightly reduced.
Add Tuna and Pasta: Gently fold in the drained tuna, breaking it up into chunks. Add the cooked linguine to the skillet, tossing to coat evenly with the sauce.
Garnish and Serve: Sprinkle with fresh parsley, season with additional salt and pepper if desired, and garnish with fresh orange slices for a vibrant touch.

Notes

Nutrition Facts (Per Serving)
Protein: 15g
Carbohydrates: 45g
Fat: 8g
Fiber: 2g
Sodium: 320mg

Hoisin-Glazed Black Cod with Bok Choy

This Hoisin-Glazed Black Cod with Bok Choy brings the perfect balance of sweet, savory, and umami flavors to your table. The tender cod, rich with hoisin glaze, complements the light crunch of sautéed bok choy beautifully.

Hoisin-Glazed Black Cod with Bok Choy

Course: MainCuisine: Asian-inspired

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

290

kcal

Ingredients

4 black cod fillets (4–6 oz each)
1/4 cup hoisin sauce
2 tbsp soy sauce
1 tbsp honey or maple syrup
2 cloves garlic, minced
1 tbsp fresh ginger, grated
1 tbsp sesame oil
1 lb baby bok choy, halved lengthwise
1 tsp sesame seeds, for garnish
Fresh scallions, sliced, for garnish

Directions

Prepare the Hoisin Glaze: In a small bowl, mix hoisin sauce, soy sauce, honey (or maple syrup), minced garlic, and grated ginger. Set aside.
Cook the Black Cod: Preheat the oven broiler to high. Line a baking sheet with foil and place the cod fillets on it. Brush each fillet generously with the hoisin glaze. Broil for 5–7 minutes, or until the fish is cooked through and the glaze is caramelized.
Sauté the Bok Choy: While the fish is broiling, heat sesame oil in a large skillet over medium-high heat. Add the bok choy and sauté for 3–4 minutes until tender and slightly charred. Season with salt and pepper.
Serve: Plate each cod fillet with a portion of bok choy. Garnish with sesame seeds and fresh scallions for an extra pop of flavor and color.

Notes

Nutrition Facts (Per Serving)
Protein: 25g
Carbohydrates: 15g
Fat: 12g
Fiber: 2g
Sodium: 480mg

Mustard Trout with Lady Apples

This Mustard Trout with Lady Apples is a delightful balance of savory and sweet flavors, perfect for a fall-inspired meal. The tangy mustard glaze on the trout pairs wonderfully with the naturally sweet lady apples, creating a unique dish that’s both comforting and sophisticated.

Mustard Trout with Lady Apples

Course: MainCuisine: American-inspired, Seasonal

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

320

kcal

Tender mustard-glazed trout served alongside sweet and tart lady apples, creating a delicious balance of flavors.

Ingredients

4 trout fillets (4–6 oz each)
2 tbsp whole-grain mustard
1 tbsp Dijon mustard
1 tbsp honey
2 tbsp olive oil, divided
Salt and black pepper, to taste
4–5 lady apples, quartered
1 tbsp fresh thyme, chopped
Fresh parsley, for garnish

Directions

Prepare the Mustard Glaze: In a small bowl, mix the whole-grain mustard, Dijon mustard, and honey until well combined. Set aside.
Cook the Trout: Season the trout fillets with salt and pepper. In a large skillet, heat 1 tablespoon of olive oil over medium heat. Place the fillets skin-side down and cook for 3–4 minutes, until the skin is crisp. Flip the fillets, brush the mustard glaze over each one, and cook for an additional 2–3 minutes until the fish is cooked through.
Sauté the Lady Apples: In a separate skillet, heat the remaining tablespoon of olive oil over medium heat. Add the quartered lady apples and thyme, sautéing for 4–5 minutes or until the apples are tender and lightly golden.
Serve: Plate each trout fillet alongside a portion of the sautéed lady apples. Garnish with fresh parsley for added color and flavor.

Notes

Nutrition Facts (Per Serving)
Protein: 22g
Carbohydrates: 15g
Fat: 18g
Fiber: 3g
Sodium: 350mg

Roasted Shiitakes and Pacific Cod

This Roasted Shiitakes and Pacific Cod offers a perfectly balanced blend of flavors and textures, making it a delicious and nourishing meal. The earthy mushrooms enhance the delicate flavor of the cod, creating a dish that’s both satisfying and light.

Mustard Trout and Lady Apples

Course: MainCuisine: American

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

320

kcal

A flavorful dish featuring tender trout with a tangy mustard glaze, paired with sweet and crisp lady apples.

Ingredients

1 shallot, minced
1 teaspoon chopped fresh thyme, plus sprigs for garnish
3 tablespoons fine plain bread crumbs
Coarse salt and ground pepper
1 tablespoon unsalted butter, melted
4 lady apples (6 to 8 ounces total), halved lengthwise and cored
2 teaspoons light-brown sugar
1 cup apple cider
8 trout fillets (about 3 ounces each)
2 tablespoons extra-virgin olive oil
1 tablespoon Dijon mustard
1 tablespoon capers, rinsed

Directions

Preheat the oven: Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
Prepare the mustard sauce: In a small bowl, mix the Dijon mustard, whole-grain mustard, olive oil, and lemon juice until well combined.
Season the trout: Place the trout fillets skin-side down on the prepared baking sheet. Season with salt and pepper, then brush the mustard mixture evenly over each fillet.
Roast the lady apples: Arrange the halved lady apples around the trout on the baking sheet. Drizzle them with a little olive oil, season with salt and pepper, and sprinkle with fresh thyme.
Bake: Bake in the preheated oven for 12-15 minutes, or until the trout is cooked through and the apples are tender and golden.
Serve: Plate the trout fillets alongside the roasted lady apples. Garnish with additional thyme if desired.

Striped Bass, with Tomatoes, Corn, and Basil

Bring the bright, fresh flavors of summer to your table with this Striped Bass with Tomatoes, Corn, and Basil recipe. The mild, flaky striped bass pairs beautifully with the sweet burst of corn and juicy tomatoes, while fresh basil adds a hint of aromatic flair.

Striped Bass With Tomatoes, Corn, and Basil

Course: SidesCuisine: American

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

340

kcal

A light and flavorful dish featuring tender striped bass topped with sweet corn, juicy tomatoes, and fragrant basil.

Ingredients

2 tablespoons extra-virgin olive oil
4 striped bass fillets, skin on (about 5 ounces each)
Coarse salt and ground pepper, to taste
1 small onion, finely chopped
2 garlic cloves, minced
1/2 jalapeno or serrano pepper, ribs and seeds removed, very thinly sliced
1/2 cup dry white wine
2 ears of corn, kernels scraped off
6 ounces (1 generous cup) cherry tomatoes, quartered
1/2 cup chopped basil
1/4 cup chopped cilantro

Directions

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Season the striped bass fillets with salt and pepper. Place the fillets skin-side down in the skillet and cook for 4-5 minutes until the skin is crispy. Flip and cook the other side for 2-3 minutes until the fish is cooked through. Remove from the skillet and set aside.
In the same skillet, heat the remaining 1 tablespoon of olive oil. Add the onion, garlic, and jalapeno, and sauté for 2-3 minutes until softened.
Add the white wine to the skillet and bring to a simmer, scraping up any browned bits from the bottom of the pan.
Stir in the corn and cook for 2-3 minutes. Add the cherry tomatoes and cook for another 2 minutes, just until softened.
Remove the skillet from heat and stir in the chopped basil and cilantro.
Serve the corn and tomato mixture over the striped bass fillets, garnishing with extra herbs if desired.

Notes

Nutrition Facts (per serving):
Fat: 16 g
Saturated Fat: 3 g
Cholesterol: 60 mg
Carbohydrates: 18 g
Fiber: 3 g
Sugars: 5 g
Protein: 28 g
Sodium: 220 mg

Curry Rubbed Salmon with Napa Slaw

This Curry Rubbed Salmon with Napa Slaw is a unique fusion of bold spices and refreshing crunch. The salmon, coated in a warm curry spice blend, pairs perfectly with the crisp, tangy napa cabbage slaw.

Curry Rubbed Salmon with Napa Slaw

Course: MainCuisine: Fusion

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

450

kcal

Curry-spiced salmon fillets grilled to perfection, served alongside a crisp Napa cabbage slaw dressed in a tangy vinaigrette, offering a vibrant, bold, and refreshing flavor combination.

Ingredients

1 cup brown basmati rice
Coarse salt and ground pepper
1 pound Napa cabbage (1/2 head), thinly sliced crosswise
1 pound carrots, coarsely grated
1/2 cup fresh mint leaves
1/4 cup fresh lime juice, plus lime wedges for serving
2 tablespoons grapeseed oil
4 salmon filets (6 ounces each)
2 teaspoons curry powder

Directions

Cook the brown basmati rice according to the package instructions, seasoning with a pinch of salt. Set aside and keep warm.
In a large bowl, combine the sliced Napa cabbage, grated carrots, and fresh mint leaves. Drizzle with lime juice and 1 tablespoon of grapeseed oil. Season with salt and pepper to taste. Toss well and refrigerate until ready to serve.
Preheat your oven to 400°F (200°C). In a small bowl, mix the curry powder with 1 tablespoon of grapeseed oil, and rub the mixture evenly over the salmon filets. Season the salmon with salt and pepper.
Heat a nonstick ovenproof skillet over medium heat. Place the salmon filets in the skillet, skin-side down, and cook for 2-3 minutes until the skin is crispy. Transfer the skillet to the oven and bake for an additional 8-10 minutes, until the salmon is cooked through.
Serve the curry-rubbed salmon over the warm brown basmati rice, alongside the Napa slaw. Garnish with lime wedges for an extra burst of flavor.

Notes

Nutrition Facts (per serving):
Saturated Fat: 2g
Unsaturated Fat: 8g
Cholesterol: 70mg
Carbs: 45g
Sodium: 220mg
Protein: 34g
Fiber: 6g

Miso Salmon with Cilantro Salsa

This Miso Salmon with Cilantro Salsa brings together the rich umami flavor of miso with a vibrant, refreshing cilantro salsa. The miso glaze infuses the salmon with a savory depth, while the cilantro salsa adds a burst of freshness, balancing the dish beautifully.

Miso Salmon with Cilantro Salsa

Course: MainCuisine: Asian

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

330

kcal

Ingredients

For the Miso Salmon
4 salmon fillets (4–6 oz each)
2 tbsp miso paste (preferably white miso)
1 tbsp honey or maple syrup
1 tbsp rice vinegar
1 tbsp soy sauce
1 tbsp sesame oil
For the Cilantro Salsa
1 cup fresh cilantro leaves, chopped
1/2 cup cherry tomatoes, diced
1/4 cup red onion, finely diced
1 tbsp lime juice
Salt and black pepper, to taste

Directions

Prepare the Miso Glaze: In a small bowl, whisk together the miso paste, honey (or maple syrup), rice vinegar, soy sauce, and sesame oil until smooth.
Marinate the Salmon: Brush the miso glaze generously over the salmon fillets, coating both sides. Let it marinate for 5–10 minutes while you prepare the salsa.
Cook the Salmon: Heat a skillet over medium-high heat. Place the salmon fillets in the skillet and cook for 4–5 minutes on each side, or until the fish is cooked through and caramelized on the outside.
Make the Cilantro Salsa: In a mixing bowl, combine the chopped cilantro, diced cherry tomatoes, red onion, and lime juice. Season with salt and black pepper to taste, and toss to mix well.
Serve: Plate each salmon fillet and top with a generous spoonful of cilantro salsa. Garnish with extra lime wedges if desired.

Notes

Nutrition Facts (Per Serving)
Protein: 26g
Carbohydrates: 12g
Fat: 20g
Fiber: 2g
Sodium: 450mg

Southwestern-Style Scallop

Bring some bold Southwestern flavors to your table with this Southwestern-Style Scallop dish. Perfectly seared scallops are seasoned with a smoky, spicy rub that pairs wonderfully with the sweet and tender texture of the seafood.

Southwestern-Style Scallop

Course: MainCuisine: Southwestern

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

240

kcal

Ingredients

1 lb large sea scallops, patted dry
1 tbsp olive oil
1 tsp chili powder
1/2 tsp smoked paprika
1/2 tsp cumin
1/4 tsp cayenne pepper (optional, for extra heat)
Salt and black pepper, to taste
1 lime, cut into wedges
Fresh cilantro, chopped, for garnish

Directions

Season the Scallops: In a small bowl, combine chili powder, smoked paprika, cumin, cayenne pepper (if using), salt, and black pepper. Rub the spice mixture evenly over both sides of the scallops.
Sear the Scallops: Heat olive oil in a large skillet over medium-high heat. Place the scallops in the skillet, ensuring they are not overcrowded. Sear for about 2–3 minutes on each side until they are golden brown and cooked through. Avoid overcooking to keep the scallops tender.
Serve: Plate the scallops and garnish with fresh cilantro. Serve with lime wedges on the side for an extra burst of flavor.

Notes

Nutrition Facts (Per Serving)
Protein: 20g
Carbohydrates: 2g
Fat: 16g
Fiber: 1g
Sodium: 310mg

Ginger Shrimp with Charred Tomato Relish

This Ginger Shrimp with Charred Tomato Relish offers a burst of fresh, bold flavors. Marinated in a tangy ginger blend, the shrimp are paired with a smoky, charred tomato relish that adds depth and texture.

Ginger Shrimp with Charred Tomato Relish

Course: MainCuisine: Asian

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

280

kcal

Ingredients

For the Ginger Shrimp
1 lb large shrimp, peeled and deveined
1 tbsp fresh ginger, grated
2 cloves garlic, minced
1 tbsp soy sauce
1 tbsp olive oil
Salt and black pepper, to taste
For the Charred Tomato Relish
1 cup cherry tomatoes, halved
1 small red onion, finely chopped
1 tbsp olive oil
1 tbsp balsamic vinegar
1/4 cup fresh cilantro or parsley, chopped
Salt and black pepper, to taste

Directions

Marinate the Shrimp: In a mixing bowl, combine grated ginger, minced garlic, soy sauce, olive oil, salt, and pepper. Add the shrimp and toss to coat evenly. Set aside to marinate for 5–10 minutes.
Prepare the Charred Tomato Relish: Heat a skillet over medium-high heat. Add the cherry tomatoes and cook for 3–5 minutes, stirring occasionally, until they start to char and soften. Remove from heat and let cool slightly.
Make the Relish: In a bowl, combine the charred tomatoes, red onion, olive oil, balsamic vinegar, and chopped cilantro or parsley. Season with salt and black pepper, and mix gently.
Cook the Shrimp: In a skillet over medium-high heat, cook the marinated shrimp for 2–3 minutes on each side until pink and opaque. Remove from heat.
Serve: Arrange the shrimp on a serving platter and top with the charred tomato relish. Garnish with additional cilantro or parsley if desired.

Notes

Nutrition Facts (Per Serving)
Protein: 22g
Carbohydrates: 10g
Fat: 16g
Fiber: 2g
Sodium: 390mg

Paprika Shrimp with Walnuts

This Paprika Shrimp with Walnuts is a delightful fusion of smoky, savory flavors with a satisfying crunch. The shrimp are seasoned with a blend of paprika and spices, and the addition of toasted walnuts creates a delicious contrast in both taste and texture.

Paprika Shrimp with Walnuts

Course: MainCuisine: Mediterranean

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

320

kcal

Ingredients

1 lb large shrimp, peeled and deveined
1 tbsp olive oil
1 tbsp smoked paprika
1/2 tsp cumin
1/2 tsp garlic powder
Salt and black pepper, to taste
1/2 cup walnuts, roughly chopped
1 tbsp fresh parsley, chopped (for garnish)
Lemon wedges, for serving

Directions

Season the Shrimp: In a large bowl, combine smoked paprika, cumin, garlic powder, salt, and black pepper. Add the shrimp and toss to coat evenly with the spice mixture.
Toast the Walnuts: In a large skillet over medium heat, add the chopped walnuts and toast for 2–3 minutes, stirring frequently, until golden and fragrant. Transfer the walnuts to a plate and set aside.
Cook the Shrimp: In the same skillet, heat olive oil over medium-high heat. Add the shrimp in a single layer and cook for 2–3 minutes on each side until they are pink and opaque.
Combine and Serve: Remove the skillet from heat and sprinkle the toasted walnuts over the shrimp. Garnish with fresh parsley and serve with lemon wedges on the side.

Notes

Nutrition Facts (Per Serving)
Protein: 25g
Carbohydrates: 6g
Fat: 20g
Fiber: 2g
Sodium: 280mg

Papaya, Shrimp, Soba Salad

This Papaya, Shrimp, and Soba Salad is a refreshing and light meal packed with vibrant flavors and textures. The sweetness of ripe papaya pairs beautifully with savory shrimp and earthy soba noodles, creating a balanced, satisfying dish.

Papaya, Shrimp, and Soba Salad

Course: Main, Salads

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

380

kcal

A refreshing salad featuring juicy papaya, succulent shrimp, and savory soba noodles, all tossed in a light, tangy dressing.

Ingredients

Coarse salt and ground pepper, to taste
8 ounces soba noodles
1/3 cup tamarind concentrate
2 tablespoons light-brown sugar
1/4 cup light olive oil
1 tablespoon fresh lime juice
1/2 teaspoon cayenne pepper
1 cup fresh cilantro leaves, plus more for garnish
1 small red onion, halved and thinly sliced
1 papaya (about 1 pound), peeled, seeds removed, quartered lengthwise, and thinly sliced crosswise
1/2 cup salted peanuts, coarsely chopped
3 cloves garlic, thinly sliced
1 pound large shrimp, peeled and deveined
1/2 teaspoon ground coriander

Directions

Bring a large pot of salted water to a boil and cook the soba noodles according to package instructions. Drain, rinse under cold water, and set aside.
In a small bowl, whisk together the tamarind concentrate, light-brown sugar, olive oil, lime juice, cayenne pepper, and a pinch of salt and pepper to make the dressing.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the sliced garlic and sauté until fragrant, about 1-2 minutes. Add the shrimp, season with ground coriander, salt, and pepper, and cook for 4-5 minutes until shrimp are pink and cooked through.
In a large bowl, combine the soba noodles, cilantro leaves, red onion, and papaya. Toss with the prepared tamarind dressing until evenly coated.
Top the salad with the cooked shrimp and sprinkle with chopped peanuts and additional cilantro for garnish.
Serve immediately and enjoy this refreshing, flavorful salad!

Notes

Nutrition Facts (per serving):
Fat: 17 g
Saturated Fat: 2 g
Cholesterol: 165 mg
Carbohydrates: 42 g
Fiber: 5 g
Sugars: 12 g
Protein: 21 g
Sodium: 650 mg

Seared Sea Scallops with Pomegranate-Dressed Salad

This Seared Sea Scallops with Pomegranate-Dressed Salad is a stunning dish that combines the richness of seared scallops with the vibrant flavor of pomegranate. The sweet and tangy pomegranate dressing complements the delicate, buttery scallops and adds a burst of freshness to the salad.

Seared Sea Scallops with Pomegranate-Dressed Salad

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

320

kcal

Perfectly seared sea scallops served with a fresh, crisp salad drizzled in a tangy pomegranate dressing.

Ingredients

For the Scallops
1 lb sea scallops, patted dry
Salt and black pepper, to taste
1 tbsp olive oil
For the Pomegranate-Dressed Salad
4 cups mixed greens (arugula, spinach, or your choice)
1/2 cup pomegranate seeds
1/4 cup walnuts, toasted
1/2 small red onion, thinly sliced
1/4 cup crumbled feta cheese (optional)
For the Pomegranate Dressing
2 tbsp pomegranate juice
1 tbsp balsamic vinegar
1 tsp honey or maple syrup
2 tbsp olive oil
Salt and black pepper, to taste

Directions

Prepare the Pomegranate Dressing: In a small bowl, whisk together the pomegranate juice, balsamic vinegar, honey, olive oil, salt, and black pepper until well combined. Set aside.
Sear the Scallops: Season the scallops with salt and black pepper. In a large skillet, heat olive oil over medium-high heat. Add the scallops in a single layer, searing for 2–3 minutes on each side until they are golden brown and opaque in the center. Remove from heat.
Assemble the Salad: In a large mixing bowl, combine mixed greens, pomegranate seeds, toasted walnuts, red onion, and feta cheese. Drizzle with the pomegranate dressing and toss gently to coat.
Serve: Plate each scallop alongside a generous portion of the salad. Garnish with additional pomegranate seeds for a burst of color.