Fish and seafood are incredibly versatile ingredients that offer rich flavors and important health benefits. Packed with omega-3 fatty acids, lean proteins, and essential nutrients, they help reduce liver inflammation, boost fat metabolism, and promote overall wellness. Eating fish several times a week can significantly improve health.

Fatty fish like salmon, sardines, and mackerel are rich in omega-3s, supporting heart health and fighting fatty liver disease, while lean options like cod, shrimp, and scallops deliver high-quality protein without too much fat.
This chapter features easy, flavorful seafood recipes—from crispy salmon with toasted nuts to garlic lemon shrimp stir-fry and grilled cod with herbs.

Although seafood can seem tricky to cook, simple techniques and ingredients make it easy and rewarding. Whether you’re a beginner or an experienced cook, these recipes will help make seafood a regular, enjoyable part of your diet.

Fatty Liver Diet Cookbook

Heart-Healthy & Liver-Friendly: The Best of Omega-3 Rich Recipes

Walnut-Crusted Salmon with Herb Yogurt Sauce

DIRECTIONS:

• Preheat oven to 400°F (204°C). Line a baking sheet with parchment paper.
• In a small bowl, mix Dijon mustard, honey, and lemon zest. Season salmon fillets with salt and pepper, then brush the mustard mixture over each fillet.
• Press the chopped walnuts onto the mustard-coated side of the salmon.
• Place salmon fillets on the prepared baking sheet and bake for 12-15 minutes or until the salmon is cooked through and the walnuts are golden brown.
• In a separate bowl, combine Greek yogurt, dill, parsley, garlic, and lemon juice. Mix well and season with salt and pepper.
• Serve the salmon with a generous dollop of herb yogurt sauce.

TIPS:

• For extra crunch, toast the walnuts before chopping.
• Pair with a side of roasted asparagus for a complete meal.

N.V.: Calories: 450, Fat: 30g, Carbs: 12g, Protein: 38g, Sugar: 6g

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Chia-Crusted Tuna with Avocado Salsa

DIRECTIONS:

• In a shallow dish, combine chia seeds, smoked paprika, salt, and pepper.
• Press each tuna steak into the chia seed mixture, coating both sides evenly.
• Heat olive oil in a skillet over medium-high heat. Sear tuna steaks for 3-4 minutes per side, or until desired doneness.
• In a bowl, mix avocados, red onion, jalapeño, lime juice, and cilantro. Season with salt and pepper.
• Top each tuna steak with a generous spoonful of avocado salsa before serving.

TIPS:

• Serve with a side of quinoa for added fiber.
• Adjust the jalapeño to taste for more or less heat.

N.V.: Calories: 380, Fat: 22g, Carbs: 18g, Protein: 32g, Sugar: 2g

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Flaxseed-Crusted Mackerel with Lemon Caper Sauce

DIRECTIONS:

• Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
• Brush mackerel fillets with olive oil and season with salt and pepper.
• Coat each fillet with ground flaxseeds, pressing gently to adhere.
• Place fillets on the prepared baking sheet and bake for 18-20 minutes or until the fish is cooked through and the crust is golden.
• In a small bowl, mix lemon juice, zest, capers, and parsley. Drizzle over the baked mackerel before serving.

TIPS:

• Pair with a side of steamed broccoli for a nutritious meal.
• Use whole capers for a burst of flavor in every bite.

N.V.: Calories: 340, Fat: 22g, Carbs: 4g, Protein: 30g, Sugar: 0g

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Quinoa and Sardine Salad with Citrus Vinaigrette

DIRECTIONS:

• In a saucepan, bring water to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Fluff with a fork and let cool.
• In a large bowl, combine cooked quinoa, sardines, orange segments, red bell pepper, red onion, and basil.
• In a small bowl, whisk together olive oil, orange juice, apple cider vinegar, salt, and pepper.
• Pour the vinaigrette over the quinoa mixture and toss to combine.

TIPS:

• Serve chilled for a refreshing summer dish.
• Add toasted almonds for extra crunch.

N.V.: Calories: 320, Fat: 18g, Carbs: 28g, Protein: 14g, Sugar: 6g

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Hemp Seed-Crusted Cod with Spicy Mango Salsa

DIRECTIONS:

• Preheat grill to medium-high heat.
• In a shallow dish, mix hemp seeds, cayenne pepper, salt, and pepper.
• Press cod fillets into the hemp seed mixture, coating both sides evenly.
• Grill cod fillets for 5-6 minutes per side, or until cooked through.
• In a bowl, combine mango, red onion, jalapeño, lime juice, and cilantro. Season with salt and pepper.
• Top each cod fillet with a spoonful of spicy mango salsa before serving.

TIPS:

• Serve with a side of brown rice for a complete meal.
• Adjust the cayenne pepper for desired spice level.

N.V.: Calories: 360, Fat: 20g, Carbs: 22g, Protein: 28g, Sugar: 12g

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Almond-Crusted Halibut with Pomegranate Glaze

DIRECTIONS:

• Preheat oven to 400°F (204°C). Line a baking sheet with parchment paper.
• In a small bowl, mix Dijon mustard and honey. Season halibut fillets with salt and pepper, then brush the mustard mixture over each fillet.
• Press the chopped almonds onto the mustard-coated side of the halibut.
• Place halibut fillets on the prepared baking sheet and bake for 12-15 minutes or until the fish is cooked through and the almonds are golden brown.
• In a small saucepan, combine pomegranate juice and balsamic vinegar. Simmer over medium heat until reduced to a glaze consistency.
• Drizzle the pomegranate glaze over the baked halibut before serving.

TIPS:

• Pair with a side of roasted sweet potatoes for a balanced meal.
• Garnish with fresh pomegranate seeds for added texture.

N.V.: Calories: 420, Fat: 28g, Carbs: 18g, Protein: 28g, Sugar: 10g

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Pistachio-Crusted Trout with Mint Yogurt Dressing

DIRECTIONS:

• In a shallow dish, combine pistachios, lemon zest, salt, and pepper.
• Press trout fillets into the pistachio mixture, coating both sides evenly.
• Heat olive oil in a skillet over medium-high heat. Sear trout fillets for 4-5 minutes per side, or until cooked through.
• In a separate bowl, mix Greek yogurt, mint, lemon juice, and garlic. Season with salt and pepper.
• Serve the trout with a dollop of mint yogurt dressing.

TIPS:

• Serve with a side of couscous for a light meal.
• For a nut-free option, substitute pistachios with sunflower seeds.

N.V.: Calories: 400, Fat: 25g, Carbs: 12g, Protein: 34g, Sugar: 4g

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Sesame-Crusted Barramundi with Ginger Soy Glaze

DIRECTIONS:

• Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
• In a shallow dish, combine sesame seeds, ground ginger, salt, and pepper.
• Press barramundi fillets into the sesame seed mixture, coating both sides evenly.
• Place fillets on the prepared baking sheet and bake for 12-15 minutes or until the fish is cooked through.
• In a small saucepan, combine soy sauce, honey, rice vinegar, and sesame oil. Simmer over medium heat until slightly thickened.
• Drizzle the ginger soy glaze over the baked barramundi and garnish with sliced green onion before serving.

TIPS:

• Serve with a side of sautéed bok choy for an Asian-inspired meal.
• Adjust the ginger to taste for more or less spice.

N.V.: Calories: 380, Fat: 22g, Carbs: 18g, Protein: 32g, Sugar: 8g

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Light & Flavorful: Simple Recipes with Fresh Herbs and Citrus

Lemon Herb Quinoa Salad

DIRECTIONS:

• In a medium saucepan, bring water to a boil. Add quinoa, reduce heat, cover, and simmer until water is absorbed, about 15 min.
• Fluff quinoa with a fork and let cool slightly.
• In a large bowl, combine quinoa, parsley, mint, dill, lemon juice, lemon zest, and olive oil. Toss to mix well.
• Season with salt and pepper. Gently fold in cherry tomatoes and cucumber before serving.

TIPS:

• For added crunch, sprinkle with toasted almonds before serving.

N.V.: Calories: 220, Fat: 9g, Carbs: 30g, Protein: 6g, Sugar: 3g

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Grilled Citrus Herb Chicken

DIRECTIONS:

• In a bowl, whisk together olive oil, lemon juice, lemon zest, thyme, rosemary, salt, and pepper.
• Place chicken breasts in a resealable bag and pour marinade over them. Seal and refrigerate for at least 30 min.
• Preheat grill to medium-high heat. Remove chicken from marinade and grill for 6-7 min per side, until fully cooked.
• Serve garnished with orange slices.

TIPS:

• For extra flavor, marinate chicken overnight.

N.V.: Calories: 300, Fat: 15g, Carbs: 2g, Protein: 38g, Sugar: 1g

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Herb-Citrus Roasted Vegetables

DIRECTIONS:

• Preheat oven to 400°F (204°C).
• Toss vegetables with olive oil, lemon juice, lemon zest, oregano, basil, salt, and pepper.
• Spread on a baking sheet and roast for 25-30 min, until tender and golden.

TIPS:

• Use a mix of seasonal vegetables for variety.

N.V.: Calories: 150, Fat: 7g, Carbs: 20g, Protein: 3g, Sugar: 8g

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Lime and Herb Marinated Shrimp

DIRECTIONS:

• In a bowl, whisk together olive oil, lime juice, lime zest, garlic, cilantro, salt, and pepper.
• Add shrimp and toss to coat. Marinate for 20 min.
• Heat a skillet over medium-high heat. Sauté shrimp for 3-4 min per side, until pink and cooked through.

TIPS:

• Serve with a side of quinoa or brown rice for a complete meal.

N.V.: Calories: 200, Fat: 9g, Carbs: 3g, Protein: 24g, Sugar: 0g

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Herb Citrus Vinaigrette

DIRECTIONS:

• In a small bowl, whisk together olive oil, vinegar, lemon juice, lemon zest, tarragon, chives, salt, and pepper.
• Use immediately or store in the refrigerator for up to one week.

TIPS:

• Perfect for drizzling over salads or grilled vegetables.

N.V.: Calories: 80, Fat: 9g, Carbs: 1g, Protein: 0g, Sugar: 0g

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Herbed Citrus Fish Tacos

DIRECTIONS:

• In a bowl, mix olive oil, lime juice, lime zest, orange juice, orange zest, cilantro, parsley, salt, and pepper.
• Marinate fish in the mixture for 15 min.
• Preheat grill to medium-high heat. Grill fish for 3-4 min per side, until cooked through.
• Warm tortillas on the grill for 1 min per side. Fill with grilled fish, cabbage, onion, and salsa verde.

TIPS:

• For extra flavor, add avocado slices to the tacos.

N.V.: Calories: 350, Fat: 14g, Carbs: 32g, Protein: 28g, Sugar: 3g

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Orange and Herb Couscous

DIRECTIONS:

• In a saucepan, bring orange juice, water, and olive oil to a boil.
• Remove from heat, stir in couscous, cover, and let sit for 5 min.
• Fluff couscous with a fork and stir in orange zest, mint, parsley, salt, and pepper.

TIPS:

• Serve as a side dish with grilled meats or vegetables.

N.V.: Calories: 180, Fat: 4g, Carbs: 32g, Protein: 5g, Sugar: 6g

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Global Seafood Delights: Inspired Recipes from Coastal Cuisines

Moroccan Chermoula Baked Fish

DIRECTIONS:

• Preheat oven to 375°F (190°C).
• In a bowl, combine cilantro, parsley, garlic, cumin, paprika, cayenne, lemon juice, olive oil, salt, and pepper to create the chermoula marinade.
• Place fish fillets in a baking dish and coat with the chermoula, ensuring even coverage.
• Let marinate for 10 minutes to absorb flavors.
• Bake in the preheated oven for 20-25 minutes, until fish is cooked through and flakes easily with a fork.
• Garnish with lemon slices and serve warm.

TIPS:

• Pair with couscous for a complete meal.
• Add olives for an extra Mediterranean touch.

N.V.: Calories: 250, Fat: 15g, Carbs: 4g, Protein: 25g, Sugar: 1g

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Thai Lemongrass Shrimp Skewers

DIRECTIONS:

• In a bowl, mix lemongrass, garlic, fish sauce, soy sauce, brown sugar, lime juice, and chili flakes.
• Add shrimp to the marinade and toss to coat evenly. Let sit for 10 minutes.
• Thread shrimp onto skewers.
• Preheat grill to medium-high heat.
• Grill skewers for 3-4 minutes on each side until shrimp are opaque and cooked through.
• Garnish with fresh cilantro before serving.

TIPS:

• Serve with a side of jasmine rice for a fragrant pairing.
• For extra flavor, brush skewers with leftover marinade while grilling.

N.V.: Calories: 180, Fat: 3g, Carbs: 10g, Protein: 28g, Sugar: 4g

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Spanish Gambas al Ajillo

DIRECTIONS:

• Heat olive oil in a large pan over medium heat.
• Add garlic and sauté until fragrant but not browned.
• Increase heat to high, add shrimp, paprika, red pepper flakes, and salt. Sauté until shrimp are pink and cooked through.
• Stir in parsley and remove from heat.
• Serve immediately with lemon wedges.

TIPS:

• Pair with crusty bread to soak up the flavorful oil.
• Add a splash of sherry for an authentic Spanish twist.

N.V.: Calories: 220, Fat: 14g, Carbs: 3g, Protein: 22g, Sugar: 0g

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Italian Cioppino Seafood Stew

DIRECTIONS:

• In a large pot, heat olive oil over medium heat. Add onion and garlic, sauté until soft.
• Stir in red pepper flakes, then add white wine. Simmer until reduced by half.
• Add crushed tomatoes and fish stock, bring to a boil, then reduce heat to simmer for 20 minutes.
• Add mussels and clams, cover, and cook until they open, about 5 minutes.
• Add shrimp and fish, simmer until cooked through, about 5 minutes. Season with salt and pepper.
• Garnish with fresh basil before serving.

TIPS:

• Serve with garlic bread for a hearty meal.
• Adjust seafood selection based on availability and preference.

N.V.: Calories: 350, Fat: 12g, Carbs: 15g, Protein: 40g, Sugar: 5g

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Japanese Miso Salmon

DIRECTIONS:

• In a small bowl, whisk together miso paste, sake, mirin, soy sauce, sugar, and sesame oil.
• Place salmon fillets in a shallow dish and coat with the miso mixture. Marinate for at least 30 minutes.
• Preheat broiler to high.
• Place salmon on a foil-lined baking sheet and broil for 10-15 minutes, until cooked through and caramelized on top.
• Garnish with sliced green onions before serving.

TIPS:

• Pair with steamed rice and sautéed greens for a complete meal.
• Adjust sweetness by altering sugar to taste.

N.V.: Calories: 320, Fat: 14g, Carbs: 12g, Protein: 36g, Sugar: 5g

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Brazilian Moqueca de Peixe

DIRECTIONS:

• Marinate fish chunks in lime juice and a pinch of salt for 10 minutes.
• In a large pot, heat olive oil over medium heat. Add onion, bell peppers, and garlic, sauté until soft.
• Pour in coconut milk and fish stock, bring to a simmer.
• Add marinated fish and palm oil, cook for 10-15 minutes until fish is cooked through.
• Stir in fresh cilantro and season with salt and pepper before serving.

TIPS:

• Serve with white rice for a traditional experience.
• Add chili peppers for extra heat if desired.

N.V.: Calories: 400, Fat: 25g, Carbs: 12g, Protein: 35g, Sugar: 3g

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Greek Grilled Octopus

DIRECTIONS:

• In a large pot, bring water to a boil. Add octopus and simmer for 1 hour until tender.
• Remove octopus, let cool, and cut into pieces.
• In a bowl, combine vinegar, olive oil, lemon juice, garlic, oregano, salt, and pepper.
• Marinate octopus in the mixture for at least 30 minutes.
• Preheat grill to high heat.
• Grill octopus pieces for 5-7 minutes per side until charred.
• Serve with lemon wedges.

TIPS:

• Pair with a Greek salad for a refreshing side.
• Can be served warm or at room temperature.

N.V.: Calories: 250, Fat: 12g, Carbs: 8g, Protein: 28g, Sugar: 1g

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Indian Coconut Fish Curry

DIRECTIONS:

• Heat oil in a large pan over medium heat. Add onion, garlic, and ginger, sauté until soft.
• Stir in turmeric, cumin, coriander, and chili powder, cook for 1 minute until fragrant.
• Add coconut milk and tomatoes, bring to a simmer.
• Add fish chunks, simmer for 10-15 minutes until fish is cooked through.
• Season with salt and garnish with fresh cilantro before serving.

TIPS:

• Serve with basmati rice for a complete meal.
• Adjust spice level by increasing or decreasing chili powder.

N.V.: Calories: 350, Fat: 20g, Carbs: 10g, Protein: 30g, Sugar: 4g