Get inspired with the best healthy seafood recipes from the Florida Keys.
Cooking with local fish and shellfish is easy and fun and brings the taste of the ocean right to your table.
Whether you're an experienced cook or just starting, these dishes show that making healthy seafood can be healthy, easy, and delicious.
We prepare fish, shrimp, lobster, and crab for the best nutrient-packed meals.
Try our recipes, including seared mahi mahi, blackened swordfish, Cajun yellowfin tuna, peel 'n eat shrimp, roasted mahi mahi, baked yellowtail, shrimp tacos, stone crabs, fish tacos, coconut shrimp, grilled grouper collar, shrimp cocktail, Cajun blackened shrimp, baked snapper, broiled snapper, and Florida fish dip.
Jump to:
- Health Benefits of Seafood
- Pan Seared Mahi Mahi with Basil Butter
- Blackened Swordfish
- Blackened Yellowfin Tuna
- Stone Crab Claws with Mustard Sauce
- Peel 'n Eat Shrimp
- Baked Mahi Mahi with Old Bay
- Roasted Yellowtail Snapper
- Shrimp Tacos
- Snapper Tacos with Cilantro Lime Crema
- Baked Coconut Shrimp with Mango Dipping Sauce
- Grilled Grouper Collar
- Shrimp Cocktail
- Cajun Shrimp with Brown Butter Sauce
- Baked Snapper with Key Lime Butter Sauce
- Broiled Snapper Recipe
- Smoked Fish Dip
- Sauteed Shrimp with Coconut Aminos
- Steamed Shrimp and Broccoli
- Sheet Pan Fish and Vegetables
- Healthy Sides for Seafood
- Summary
- FAQ
- 💬 Comments
Health Benefits of Seafood
According to Pub Med, Seafood is packed with essential nutrients and plays a key role in a healthy diet, supporting brain, eye, and heart health. It’s rich in protein, healthy fats, and key nutrients like iodine and vitamins D and B12, making it a powerful choice for good health.
Pan Seared Mahi Mahi with Basil Butter
Fresh basil, lemon juice, and unsalted butter will make Mahimahi with Basil Butter your new favorite fish dish. The mahi fillets are seared in a hot pan and doused in a lemon basil butter sauce. The whole family will love this easy fish recipe with its delicious taste.
Blackened Swordfish
To blacken swordfish, coat it with a blend of Cajun herbs and spices. Sear over high heat in a cast-iron pan until the surface develops a dark crust with a bold flavor.
Blackened Yellowfin Tuna
Blackened tuna is seared with a bold blend of Cajun spices, creating a crispy, flavorful crust while keeping the inside tender. It's perfect for a quick, healthy meal with a burst of spice and zest.
Stone Crab Claws with Mustard Sauce
Enjoy the sweet taste of Stone Crab Claws with mustard sauce. Nothing beats the taste of fresh stone crab claws, the jewel of of the Florida Keys. Couple the crab claws with this creamy and tangy mustard sauce for an unbeatable combination of flavors!
Peel 'n Eat Shrimp
Peel and Eat Shrimp is a delicious appetizer that everyone always loves. You boil shrimp, toss them with seafood seasoning, and chill for an hour. It couldn't be easier! Serve with cocktail sauce and lemon wedges.
Baked Mahi Mahi with Old Bay
Enjoy tender, oven roasted mahi mahi packed with flavor! This healthy recipe is perfect for a quick, tasty weeknight dinner using simple ingredients like lemon and Old Bay or blackened seasoning.
Roasted Yellowtail Snapper
Baked yellowtail snapper with Old Bay seasoning is a simple recipe. The fish is seasoned, dotted with cold cubed butter, and roasted for a few minutes until flaky and flavorful. Perfect for a special dinner at home.
Shrimp Tacos
Wild-caught Key West shrimp, homemade taco seasoning, fresh vegetables, and warm tortillas make great healthy shrimp tacos!
Serve with Mango Pico de Gallo and guacamole. These shrimp tacos make a healthy meal with tons of flavor.
Snapper Tacos with Cilantro Lime Crema
Our favorite fish tacos start with fresh snapper and blackened seasoning. The tender, flaky fillets are seared with a splash of lime juice for extra flavor. We assemble these tacos with crisp, shredded cabbage and a tangy cilantro lime crema drizzle for an authentic Mexican taste.
Baked Coconut Shrimp with Mango Dipping Sauce
Baked coconut shrimp with sweet mango is a delicious, low-fat appetizer made with juicy shrimp coated in a crispy, sweet coconut breading. The crispy oven-baked shrimp is paired with a tropical mango dipping sauce for an easy appetizer for any occasion.
Grilled Grouper Collar
The grouper collar is the part of the fish just behind the head and gills, going down to the pectoral fins. It has some of the most tender and flavorful meat.
Since there's only one per fish, chefs and their teams often keep it for themselves. If you ever get your hands on one, season it well, grill it, and enjoy the rich, tasty meat!
Shrimp Cocktail
Shrimp cocktail is a classic chilled appetizer with homemade cocktail sauce. It has a tasty mix of flavors and texture, making it the perfect start to any meal.
Cajun Shrimp with Brown Butter Sauce
This buttery blackened shrimp recipe is a simple, one-pan dish that's quick to make. With Key West pink shrimp, a homemade blackened seasoning blend, fresh lemons, and a few tablespoons of unsalted butter, you can have this dish ready in just 15 minutes from start to finish.
Baked Snapper with Key Lime Butter Sauce
This dish features a blackened yellowtail snapper fillet topped with a key lime butter sauce. The fish is simple to prepare and ready in under 20 minutes.
Broiled Snapper Recipe
Broiling is a great way to cook seafood and is known for being one of the fastest methods for fish. The direct, high heat creates a beautifully browned surface while keeping the inside moist and tender. It's perfect for a crispy texture without extra fats, making it a healthy choice.
Smoked Fish Dip
Fish dip is a classic recipe popular in the Florida Keys. Smoking has been used for generations to preserve fish and add rich flavor. This dip is made with smoked fish like wahoo, mahi, or snapper, mixed with mayonnaise, cream cheese, and crunchy vegetables like celery and onions. Serve it with crackers or fresh vegetables.
Sauteed Shrimp with Coconut Aminos
Sautéed shrimp with coconut aminos is a healthy dish ready in just 15 minutes. This recipe combines crisp Key West pink shrimp with sweet and savory coconut aminos, butter, lemon, and sesame seeds.
Steamed Shrimp and Broccoli
This Steamed Shrimp and Broccoli recipe is a quick, healthy meal packed with lean protein and fiber-rich vegetables. It comes together in under 15 minutes with minimal prep work, making it a go-to for a light, easy dinner.
Sheet Pan Fish and Vegetables
Try this quick, low-carb sheet pan fish and vegetables, topped with a tangy sour cream dill sauce. It’s easy, fresh, and ideal for busy weeknights. Healthy, full of flavor, and ready in under 30 minutes!
Healthy Sides for Seafood
Pair you healthy fish dinner with any of these side for a delicious meal.
- Ray Peat Carrot Salad
- Lemon Asparagus Rice
- How To Steam Carrots
- Steamed Broccoli and Carrots Recipe
- Roasted Cauliflower and Asparagus with Carrots
- Oven Roasted Acorn Squash with Pumpkin Pie Spice
- Roasted Spaghetti Squash
- Sautéed Garlic Parmesan Green Beans
- Poached Garlic Mashed Potatoes
- Best Ways To Cook Cauliflower
Summary
Our healthy seafood recipes are for anyone who loves seafood. We have abundant locally caught fish and shellfish in The Keys, perfect for cooking great dinners.
Let Cooking in The Keys bring a touch of the beach to your kitchen and make every meal feel like a mini vacation.
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If you have any questions, feel free to get in touch!
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FAQ
Simple methods like grilling, broiling, baking, or steaming work best for healthy seafood recipes. These methods use little added fat, keep the nutrients in, and bring out the natural flavors.
Wild-caught seafood is fish and shellfish that are harvested directly from their natural habitats, such as oceans, seas, rivers, and lakes. Unlike farmed seafood, which is raised in controlled environments, wild seafood is caught in the wild by fishermen. Wild seafood is considered healthier because it feeds on natural sources.
Florida is known for its abundant seafood and some of the most popular fish to eat in Florida are:
RedSnapper
Yellowtail
Grouper
Hogfish
Mahi Mahi
Wahoo
Pompano
Trout
Blackfin Tuna
Swordfish
Spiny Lobsters
Pink Shrimp
Seafood is high in protein, healthy fats like omega-3s, and essential nutrients such as vitamins D and B12. It supports heart health, brain function, and overall wellness.
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