These are the best healthy seafood recipes to make at home. Whether you're baking mahi, pan-searing snapper, or grilling grouper or steaming shrimp in the summer, these simple dishes are packed with flavor and protein. Perfect for weeknight dinners, laid back Sunday meals, or easy tropical lunches.
Even if you're just getting started in the kitchen, these recipes prove that healthy seafood can be simple and delicious. We prepare fish, shrimp, lobster, and crab for the best nutrient-packed meals.
The following recipes are all gluten-free.
Jump to:
- High Protein Fish Recipes
- Pan Seared Mahi Mahi with Basil Butter
- Blackened Swordfish
- Blackened Yellowfin Tuna
- Stone Crab Claws with Mustard Sauce
- Peel 'n Eat Shrimp
- Pan Seared White Fish with Lemon Butter Sauce
- How To Boil Spiny Lobsters
- Roasted Red Snapper
- 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
- Baked Tripletail with Basil Butter Sauce
- Baked Grouper with Key Lime Butter Sauce
- Salmon Chowder
- Coconut Oil Shrimp
- Roasted Swordfish
- Blackened Tripletail
- Boiled Shrimp with Old Bay
- Healthy Sides for Seafood
- Summary
- FAQ
- More Seafood Recipes You’ll Love
High Protein Fish Recipes
If you're trying to eat more protein, seafood is a smart choice. Just four ounces of fish gives you about 25 grams of protein, and it’s quick to cook and full of flavor.
According to Pub Med, seafood is loaded with essential nutrients that support brain, heart, and eye health. It’s rich in protein, healthy fats, iodine, and vitamins D and B12—important parts of a balanced diet.
With fresh fish like snapper, mahi mahi, or tuna, you can put together a clean, flavorful meal in minutes. Just add herbs, lemon, and a simple side.
Pan Seared Mahi Mahi with Basil Butter
Fresh basil, lemon juice, and butter make this Mahi Mahi with Basil Butter your new go-to fish dish. The fish is seared in a hot pan and finished with a bright lemon-basil sauce. It’s an easy recipe the whole family will love.
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.
Stone Crab Claws with Mustard Sauce
Enjoy the sweet, tender taste of stone crab claws with classic mustard sauce. Fresh from the waters of the Florida Keys, stone crab claws are a true local delicacy. Pair them with this creamy, tangy sauce for the perfect bite every time.
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.
Pan Seared White Fish with Lemon Butter Sauce
This easy Pan Seared White Fish with Lemon Butter Sauce is ready in under 15 minutes. Tender, flaky, and full of flavor, it’s the perfect fish dinner. Use your favorite white fish. This simple recipe turns out perfectly every time!
How To Boil Spiny Lobsters
Florida spiny lobsters don’t have claws like their northern cousins, but they’re every bit as tasty. The key is to cook them right after catching. I swear—you won’t even make it to the table. You’ll be eating them straight out of the pot. They’re that good—and loaded with iodine too.
Roasted Red Snapper
This whole red snapper is stuffed and baked for the ultimate fish dinner. It’s flavorful, tender, and perfect for a special occasion or weekend meal.
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
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Baked Coconut Shrimp with Sweet Mango Sauce is a light and flavorful appetizer. Juicy shrimp are coated in crunchy coconut and baked until golden, then paired with a simple mango dipping sauce. Sweet, savory, and easy to make.
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 quick, one-pan meal that’s full of flavor. Made with XL shrimp, a bold homemade seasoning, fresh lemon, and butter, it’s ready in just 15 minutes.
Baked Snapper with Key Lime Butter Sauce
Baked Snapper with Key Lime Butter Sauce is a fresh, easy dish made with blackened yellowtail snapper and a tangy key lime butter sauce. It’s light, flavorful, and ready in under 20 minutes.
Broiled Snapper Recipe
Broiling is one of the fastest and healthiest ways to cook seafood. The high, direct heat gives fish a golden, slightly crisp surface while keeping the inside moist and tender. It’s a great method for getting that perfect texture without added fats.
Smoked Fish Dip
Fish dip is a Florida Keys classic, known for its smoky flavor and creamy texture. Made with smoked fish like wahoo, mahi, or snapper, it's blended with mayo, cream cheese, celery, and onions. Serve with crackers or fresh veggies for a simple appetizer.
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!
Baked Tripletail with Basil Butter Sauce
Baked Tripletail with Basil Butter Sauce is a quick, healthy, high-protein meal that’s perfect for busy nights. This mild, flaky fish bakes up tender and is finished with a bright lemon basil butter sauce.
Baked Grouper with Key Lime Butter Sauce
Baked grouper drizzled with a tangy Key Lime Butter Sauce is perfect for a quick and healthy dinner! Ready in under 30 minutes, this easy recipe is grain-free and low-carb.
Salmon Chowder
Salmon Chowder is a healthy, hearty soup that makes a complete one-pot meal. Packed with tender salmon, vegetables, and a rich broth, it’s comforting, nourishing, and easy to make.
Coconut Oil Shrimp
Make this easy Coconut Oil Shrimp recipe for a light, flavorful dinner. Shrimp are sautéed in coconut oil for a clean, tropical taste that’s ready in minutes. Perfect for a healthy, high-protein meal!
Roasted Swordfish
Oven roasted swordfish is an easy recipe for one of our favorite Key West fish. With just a few ingredients and about 15 minutes, you’ll have a delicious fish dinner that’s perfect for busy weeknights, Sunday dinners, or even a simple meal with friends.
Blackened Tripletail
Blackened tripletail is a fabulous fish dish made with a Cajun seasoning blend and seared in a hot skillet. This mild, flaky white fish holds up well to blackening spices and cooks quickly. Just add a squeeze of lemon and serve with your favorite sides for a simple, delicious meal.
Boiled Shrimp with Old Bay
Boiled shrimp with Old Bay is a classic recipe that’s full of flavor. Jumbo shrimp are boiled with Old Bay seasoning, lemon, and garlic for that perfect coastal taste. Serve chilled with cocktail sauce or warm with melted butter.
Healthy Sides for Seafood
Pair you healthy fish dinner with any of these side for a delicious meal.
Summary
Our healthy seafood recipes are perfect for anyone who loves fresh, flavorful meals. With 29 easy dishes featuring locally caught fish and shellfish from the Florida Keys, you'll have plenty of options for weeknight dinners or special occasions.
Let Cooking in The Keys bring a taste of the coast to your table and make every meal feel like a mini vacation.
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FAQ
Simple methods like broiling, baking, steaming, or using a hot skillet work best for healthy seafood recipes. These techniques use little added fat, preserve nutrients, 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.
Some of the most popular seafood in the Keys includes red snapper, yellowtail, grouper, hogfish, and mahi mahi. You’ll also find wahoo, pompano, trout, blackfin tuna, and swordfish. Shellfish lovers can enjoy Florida spiny lobsters, stone crab claws, and wild-caught 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.
Snapper, mahi mahi, tuna, salmon, and grouper are all high in protein and low in fat, making them great choices.
A 4-ounce serving of most fish contains around 20–25 grams of protein.
Look for clear eyes, firm flesh, and a mild scent. Fresh fish should never smell overly “fishy.”
Yes. Just thaw it properly in the fridge overnight or a bowl of cold water and pat it dry before cooking.
More Seafood Recipes You’ll Love
Looking for more ways to cook fresh fish and shellfish? Check out these helpful links:
