The current dietary guidelines recommendation is to enjoy 8 ounces of seafood per week, and for good reason. Seafood is a great source of protein and heart-healthy omega-3 fats. From breakfast salad to easy one-pan dishes, these recipes all clock in under 470 calories per serving with up to 43 grams of satiating protein.

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1. SHEET PAN MISO SALMON WITH BABY BOK CHOY | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 469; Total Fat: 23g; Saturated Fat: 4g; Monounsaturated Fat: 8g; Cholesterol: 117mg; Sodium: 666mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 3g; Protein: 43g

2. CURRIED MINI CRAB CAKES | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 101; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 97mg; Sodium: 249mg; Carbohydrate: 4g; Dietary Fiber: 2g; Sugar: 2g; Protein 14g

3. LACTOSE-FREE FISH AND SHRIMP CHOWDER | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 268; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 31mg; Sodium: 411mg; Carbohydrate: 28g; Dietary Fiber: 3g; Sugar: 6g; Protein: 25g

4. SHEET PAN ALMOND-CRUSTED SALMON WITH GREEN BEANS| MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 311; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 59mg; Sodium: 590mg; Carbohydrate: 22g; Dietary Fiber: 8g; Sugar: 8g; Protein: 30g

5. HALIBUT IN ACQUA PAZZA | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 303; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 83mg; Sodium: 426mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 5g; Protein: 33g

6. LOX BREAKFAST SALAD | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 454; Total Fat: 27g; Saturated Fat: 5g; Monounsaturated Fat: 15g; Cholesterol: 204mg; Sodium: 563mg; Carbohydrate: 27g; Dietary Fiber: 3g; Sugar: 5g; Protein: 25g

7. MANGO FISH TACOS WITH CHIPOTLE SAUCE | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 413; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 41mg; Sodium: 158mg; Carbohydrate: 59g; Dietary Fiber: 9g; Sugar: 19g; Protein: 30g

8. SHRIMP AND RADISH TOSTADAS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 420; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 3mg; Sodium: 476mg; Carbohydrate: 41g; Dietary Fiber: 12g; Sugar: 6g; Protein: 33g

9. TOAST WITH MEDITERRANEAN TUNA SALAD | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 365; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 36mg; Sodium: 528mg; Carbohydrate: 32g; Dietary Fiber: 2g; Sugar: 3g; Protein 26g

10. KOREAN KIMCHI AND SHRIMP PANCAKES | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 259; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 138mg; Sodium: 431mg; Carbohydrate: 23g; Dietary Fiber: 2g; Sugar: 2g; Protein: 17g

11. SHRIMP AND CORN SUCCOTASH | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 358; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 172mg; Sodium: 318mg; Carbohydrate: 33g; Dietary Fiber: 6g; Sugar: 10g; Protein 30g

12. CANNED TUNA ONIGIRI | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 188; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 9mg; Sodium: 397mg; Carbohydrate: 37g; Dietary Fiber: 3g; Sugar: 2g; Protein: 8g

13. TWO-PEA SALAD WITH SIMPLE SEARED SALAD | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 384; Total Fat: 21g; Saturated Fat: 5g; Monounsaturated Fat: 5g; Cholesterol: 85mg; Sodium: 348mg; Carbohydrate: 9g; Dietary Fiber: 3g; Sugar: 3g; Protein 39g

14. COLD THAI NOODLE SALAD WITH SHRIMP AND MINCED CHICKEN | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 236; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 24mg; Sodium: 721mg; Carbohydrate: 37g; Dietary Fiber: 2g; Sugar:2g, Protein: 20g

15. COCONUT-POACHED SALMON STUFFED AVOCADOS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 212; Total Fat: 17g; Saturated Fat: 4g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 162mg; Carbohydrate: 7g; Dietary Fiber: 5g; Sugar: 1g; Protein: 10g

16. SHRIMP WONTON SOUP WITH GINGER AND SPRING VEGGIES | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 250; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 46mg; Sodium: 611mg; Carbohydrate: 35g; Dietary Fiber: 3g; Sugar: 3g; Protein: 20g

17. LATKE WAFFLES WITH SALMON AND GRILLED ASPARAGUS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 363; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 110mg; Sodium: 570mg; Carbohydrate: 49g; Dietary Fiber: 9g; Sugar: 10g; Protein: 20g

18. SHEET PAN SHRIMP FRIED RICE | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 419; Total Fat: 14g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 146mg; Sodium: 226mg; Carbohydrate: 48g; Dietary Fiber: 8g; Sugar: 4g; Protein: 20g

19. SHRIMP AND CAULIFLOWER “GRITS” | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 288; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Cholesterol: 240mg; Sodium: 678mg; Carbohydrate: 18g; Dietary Fiber: 6g; Sugar: 10g; Protein: 30g

20. SALMON CAKES ON MIXED GREENS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 250; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 156mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 4g; Protein: 23g

Originally published June 2014, updated with additional reporting