13 High-Protein Seafood Dinners for a Healthy Finish to the Day

Listen, I love chicken as much as the next person, but if I have to eat another grilled chicken breast for dinner, I might actually lose it. Seafood is where the magic happens—it’s packed with protein, cooks faster than you can scroll through Instagram, and tastes like you actually tried.

The problem? Most people think cooking seafood is some kind of culinary dark art reserved for fancy restaurants and people who own yacht shoes. Spoiler alert: it’s not. These 13 high-protein seafood dinners are stupid-easy, genuinely delicious, and will make you feel like a functional adult who eats real food.

Whether you’re trying to hit your protein goals, shake up your dinner routine, or just want something that doesn’t take 90 minutes and a mountain of dishes, these recipes deliver. Ready to fall back in love with dinner? Let’s get into it.

1. Blackened Salmon with Garlic Green Beans

Why it rocks: Restaurant-quality flavor in 20 minutes flat.

Ingredients

• 4 salmon fillets (6 oz each)
• 2 tablespoons paprika
• 1 teaspoon cayenne pepper
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried thyme
• 1 lb green beans, trimmed
• 3 cloves garlic, minced
• 2 tablespoons butter
• 2 tablespoons olive oil
• Salt and pepper
• Lemon wedges

Step-by-Step Instructions

1. Mix paprika, cayenne, garlic powder, onion powder, thyme, salt, and pepper in a small bowl.
2. Pat salmon fillets dry and coat generously with the spice mixture.
3. Heat 1 tablespoon olive oil in a cast-iron skillet over medium-high heat.
4. Cook salmon for 4-5 minutes per side until a dark crust forms.
5. Remove salmon and set aside.
6. Add butter and remaining olive oil to the same pan.
7. Toss in green beans and minced garlic, cooking for 5-6 minutes until tender.
8. Serve salmon over green beans with lemon wedges.

Why You’ll Love It

Each fillet packs 40 grams of protein, and that blackened crust is legitimately addictive. The trick is not moving the salmon around once it hits the pan—just let it do its thing. I make this when I want to impress someone but only have 20 minutes and minimal energy. Works every time.

2. Shrimp Scampi Zoodles

Why it rocks: All the indulgent garlic-butter vibes without the carb coma.

Ingredients

• 1.5 lbs large shrimp, peeled and deveined
• 4 medium zucchinis, spiralized
• 6 cloves garlic, minced
• 1/2 cup white wine (or chicken broth)
• 4 tablespoons butter
• 3 tablespoons olive oil
• Juice of 1 lemon
• Red pepper flakes
• Fresh parsley, chopped
• Salt and pepper

Step-by-Step Instructions

1. Spiralize the zucchinis and set them aside on paper towels to drain excess moisture.
2. Heat 2 tablespoons butter and 2 tablespoons olive oil in a large pan.
3. Add shrimp, season with salt and pepper, and cook for 2 minutes per side.
4. Remove shrimp and add remaining butter and olive oil to the pan.
5. Toss in garlic and red pepper flakes, cooking for 30 seconds until fragrant.
6. Pour in white wine and lemon juice, letting it simmer for 2 minutes.
7. Add zoodles and toss for 2-3 minutes until just tender.
8. Return shrimp to the pan, toss everything together, and garnish with parsley.

Why You’ll Love It

This delivers 35 grams of protein per serving and tastes like you’re dining at an Italian seaside restaurant. The zoodles stay crisp if you don’t overcook them—that’s the secret. FYI, I’ve served this to pasta purists who didn’t even realize they weren’t eating actual noodles until I told them 🙂

3. Miso-Glazed Cod with Sesame Bok Choy

Why it rocks: Fancy enough for date night, easy enough for Tuesday.

Ingredients

• 4 cod fillets (6 oz each)
• 3 tablespoons white miso paste
• 2 tablespoons honey
• 1 tablespoon soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 4 baby bok choy, halved
• 2 cloves garlic, minced
• Sesame seeds
• Green onions, sliced

Step-by-Step Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment.
2. Whisk together miso paste, honey, soy sauce, and rice vinegar until smooth.
3. Place cod fillets on the baking sheet and brush generously with miso glaze.
4. Bake for 12-15 minutes until fish flakes easily.
5. Heat sesame oil in a large pan over medium-high heat.
6. Add bok choy cut-side down and cook for 3 minutes.
7. Flip, add garlic, and cook another 2 minutes until tender.
8. Serve cod over bok choy, garnished with sesame seeds and green onions.

Why You’ll Love It

Cod gives you 28 grams of protein per fillet, and the miso glaze creates this sweet-savory situation that’s genuinely chef’s kiss. The bok choy wilts perfectly and soaks up all those good flavors. This is my go-to when I want to look like I know what I’m doing in the kitchen.

4. Cajun Blackened Tilapia Tacos

Why it rocks: Taco Tuesday just got a serious upgrade.

Ingredients

• 1.5 lbs tilapia fillets
• 2 tablespoons Cajun seasoning
• 8 small corn tortillas
• 2 cups shredded cabbage
• 1 avocado, sliced
• 1/2 cup Greek yogurt
• Juice of 2 limes
• 1 tablespoon olive oil
• Fresh cilantro
• Hot sauce (optional)

Step-by-Step Instructions

1. Pat tilapia dry and season both sides with Cajun seasoning.
2. Heat olive oil in a skillet over medium-high heat.
3. Cook tilapia for 3-4 minutes per side until blackened and cooked through.
4. Break fish into chunks with a fork.
5. Mix Greek yogurt and lime juice for a quick crema.
6. Warm tortillas in a dry pan for 30 seconds per side.
7. Build tacos with cabbage, fish, avocado, and yogurt crema.
8. Top with cilantro and hot sauce if you’re into that.

Why You’ll Love It

Each serving packs 32 grams of protein, and tilapia is criminally affordable compared to other fish. The Greek yogurt crema keeps things light but still creamy, and honestly tastes better than sour cream. These tacos have converted multiple “I don’t like fish” people in my life—that’s how good they are.

5. Lemon Garlic Butter Scallops with Asparagus

Why it rocks: Fancy restaurant vibes for less than takeout costs.

Ingredients

• 1.5 lbs large sea scallops
• 1 lb asparagus, trimmed
• 4 tablespoons butter
• 4 cloves garlic, minced
• Juice of 1 lemon
• 2 tablespoons olive oil
• Fresh parsley, chopped
• Salt and pepper

Step-by-Step Instructions

1. Pat scallops completely dry—this is crucial for that golden crust.
2. Season scallops with salt and pepper on both sides.
3. Heat 1 tablespoon butter and 1 tablespoon olive oil in a large pan over high heat.
4. Add scallops without crowding and cook for 2 minutes per side.
5. Remove scallops and add remaining butter and olive oil to the pan.
6. Toss in asparagus and cook for 4-5 minutes until tender.
7. Add garlic and cook for 30 seconds, then squeeze in lemon juice.
8. Return scallops to the pan, toss everything together, and garnish with parsley.

Why You’ll Love It

Scallops deliver 30 grams of protein per serving and cook faster than ordering delivery. The key is high heat and not touching them once they hit the pan—patience pays off with that perfect sear. IMO, this is the most impressive-looking seafood dinner that requires the least actual skill.

6. Mediterranean Tuna Steaks with Olive Tapenade

Why it rocks: Tuna steak that doesn’t taste like canned tuna—shocking, I know.

Ingredients

• 4 tuna steaks (6 oz each)
• 1/2 cup Kalamata olives, pitted and chopped
• 1/4 cup sun-dried tomatoes, chopped
• 2 tablespoons capers
• 3 cloves garlic, minced
• 3 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Fresh basil
• Salt and pepper
• Arugula for serving

Step-by-Step Instructions

1. Make the tapenade by mixing olives, sun-dried tomatoes, capers, garlic, 2 tablespoons olive oil, and vinegar in a bowl.
2. Season tuna steaks with salt and pepper.
3. Heat remaining olive oil in a pan over high heat.
4. Sear tuna for 1-2 minutes per side for rare, or longer if you prefer.
5. Serve tuna over a bed of arugula and top generously with tapenade.
6. Garnish with fresh basil.

Why You’ll Love It

Each steak packs 42 grams of protein—that’s massive. Tuna steak is best served rare to medium-rare, so don’t overcook it unless you enjoy chewing on rubber. The tapenade adds this briny, Mediterranean punch that makes the whole dish sing. This is my “I want to feel fancy but have zero patience” dinner.

7. Thai Coconut Curry Mussels

Why it rocks: Exotic flavors, minimal effort, maximum wow factor.

Ingredients

• 2 lbs fresh mussels, cleaned and debearded
• 1 can coconut milk
• 2 tablespoons red curry paste
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 tablespoon fish sauce
• Juice of 1 lime
• 1 tablespoon coconut oil
• Fresh cilantro
• Crusty bread for serving

Step-by-Step Instructions

1. Heat coconut oil in a large pot over medium heat.
2. Add garlic and ginger, cooking for 1 minute until fragrant.
3. Stir in curry paste and cook for another minute.
4. Pour in coconut milk and fish sauce, stirring to combine.
5. Bring to a simmer, then add mussels.
6. Cover and cook for 5-7 minutes until all mussels open (discard any that don’t).
7. Squeeze in lime juice and stir.
8. Serve in bowls with plenty of broth, garnished with cilantro and crusty bread.

Why You’ll Love It

Mussels give you about 24 grams of protein per serving, and they’re ridiculously cheap. The coconut curry broth is what you’ll dream about—it’s creamy, spicy, and begging to be soaked up with bread. This is the dinner that makes people think you’re a way better cook than you actually are.

8. Grilled Swordfish with Chimichurri

Why it rocks: Meaty fish for people who think they don’t like fish.

Ingredients

• 4 swordfish steaks (6 oz each)
• 1 cup fresh parsley
• 1/4 cup fresh cilantro
• 4 cloves garlic
• 1/2 cup olive oil
• 3 tablespoons red wine vinegar
• 1 teaspoon red pepper flakes
• Salt and pepper
• Lemon wedges

Step-by-Step Instructions

1. Make chimichurri by blending parsley, cilantro, garlic, olive oil, vinegar, red pepper flakes, salt, and pepper until slightly chunky.
2. Season swordfish steaks with salt and pepper.
3. Preheat your grill to medium-high.
4. Grill swordfish for 4-5 minutes per side until cooked through.
5. Serve immediately with chimichurri spooned over top and lemon wedges on the side.

Why You’ll Love It

Swordfish delivers 34 grams of protein per steak and has this dense, almost steak-like texture that even fish skeptics love. The chimichurri is bright and herbaceous, cutting through the richness perfectly. I make extra chimichurri and use it on everything for the rest of the week—it’s that good.

9. Spicy Baked Shrimp with Feta and Tomatoes

Why it rocks: One pan, zero stress, maximum flavor.

Ingredients

• 1.5 lbs large shrimp, peeled and deveined
• 2 cups cherry tomatoes, halved
• 1 cup crumbled feta cheese
• 4 cloves garlic, minced
• 1/4 cup olive oil
• 1 teaspoon red pepper flakes
• 1 teaspoon dried oregano
• Fresh basil
• Salt and pepper

Step-by-Step Instructions

1. Preheat oven to 400°F.
2. Toss tomatoes with olive oil, garlic, red pepper flakes, oregano, salt, and pepper in a baking dish.
3. Roast for 15 minutes until tomatoes start to burst.
4. Remove from oven and nestle shrimp into the tomatoes.
5. Sprinkle feta over everything.
6. Return to oven for 8-10 minutes until shrimp are pink and cooked through.
7. Garnish with fresh basil and serve immediately.

Why You’ll Love It

This delivers 33 grams of protein per serving, and the feta gets all melty and tangy with those roasted tomatoes. The whole thing comes together in one dish, which means fewer dishes to wash—always a win. Some people serve this over pasta, but honestly, it’s perfect on its own with crusty bread.

10. Teriyaki Glazed Salmon Bowls

Why it rocks: Meal prep gold that actually tastes good on day four.

Ingredients

• 4 salmon fillets (6 oz each)
• 1/2 cup teriyaki sauce
• 3 cups cooked brown rice
• 2 cups edamame, shelled
• 2 cups broccoli florets
• 2 tablespoons sesame oil
• Sesame seeds
• Green onions, sliced

Step-by-Step Instructions

1. Marinate salmon in teriyaki sauce for 15-30 minutes.
2. Preheat oven to 400°F and line a baking sheet with foil.
3. Bake salmon for 12-15 minutes, brushing with extra teriyaki halfway through.
4. Steam broccoli and edamame until tender.
5. Divide rice among 4 bowls, then top with veggies and salmon.
6. Drizzle with sesame oil and garnish with sesame seeds and green onions.

Why You’ll Love It

Each bowl packs 38 grams of protein and keeps perfectly in the fridge for meal prep. The teriyaki glaze caramelizes beautifully in the oven, giving you that sticky-sweet situation we all crave. This is my default “I need lunches for the week” dinner—double it and thank yourself later.

11. Garlic Butter Lobster Tails

Why it rocks: Because sometimes you deserve to feel fancy AF.

Ingredients

• 4 lobster tails
• 6 tablespoons butter, melted
• 4 cloves garlic, minced
• Juice of 1 lemon
• 1 tablespoon fresh parsley, chopped
• Paprika
• Salt and pepper
• Lemon wedges

Step-by-Step Instructions

1. Preheat oven to 425°F.
2. Cut lobster shells lengthwise with kitchen shears and pull meat up slightly.
3. Place lobster tails on a baking sheet.
4. Mix melted butter, garlic, lemon juice, and parsley in a small bowl.
5. Brush lobster meat generously with garlic butter and sprinkle with paprika.
6. Bake for 12-15 minutes until meat is opaque.
7. Serve with remaining garlic butter and lemon wedges.

Why You’ll Love It

Lobster delivers 27 grams of protein per tail and tastes like pure luxury. It’s actually way easier to cook than people think—don’t let the fancy reputation intimidate you. I make this for special occasions or when I just need to remember that life can be delicious.

12. Moroccan Spiced Halibut with Couscous

Why it rocks: Transport yourself to Marrakech without leaving your kitchen.

Ingredients

• 4 halibut fillets (6 oz each)
• 2 teaspoons cumin
• 2 teaspoons paprika
• 1 teaspoon cinnamon
• 1 teaspoon turmeric
• 2 cups couscous, cooked
• 1/4 cup dried apricots, chopped
• 1/4 cup slivered almonds
• Fresh mint
• 2 tablespoons olive oil
• Salt and pepper

Step-by-Step Instructions

1. Mix cumin, paprika, cinnamon, turmeric, salt, and pepper in a small bowl.
2. Rub spice mixture all over halibut fillets.
3. Heat olive oil in a pan over medium-high heat.
4. Cook halibut for 4-5 minutes per side until golden and cooked through.
5. Fluff cooked couscous and mix in apricots and almonds.
6. Serve halibut over couscous, garnished with fresh mint.

Why You’ll Love It

Halibut gives you 36 grams of protein per fillet, and the Moroccan spices create this warm, exotic flavor profile that’s completely addictive. The sweet apricots balance the spices perfectly. This is the dinner that makes you feel cultured and worldly even though you’re eating in sweatpants.

13. Pesto Crusted Snapper with Roasted Vegetables

Why it rocks: Sheet pan magic that looks way harder than it is.

Ingredients

• 4 snapper fillets (6 oz each)
• 1/2 cup basil pesto
• 1/4 cup panko breadcrumbs
• 2 bell peppers, sliced
• 1 red onion, sliced
• 2 zucchinis, sliced
• 3 tablespoons olive oil
• Salt and pepper
• Lemon wedges

Step-by-Step Instructions

1. Preheat oven to 400°F and line a sheet pan with parchment.
2. Toss vegetables with 2 tablespoons olive oil, salt, and pepper on one side of the pan.
3. Place snapper fillets on the other side.
4. Mix pesto and panko, then spread over each fillet.
5. Drizzle fish with remaining olive oil.
6. Roast for 15-18 minutes until fish flakes easily and vegetables are tender.
7. Serve with lemon wedges.

Why You’ll Love It

Each fillet packs 32 grams of protein, and the pesto-panko crust adds this incredible texture and flavor. Everything cooks on one pan, which means minimal cleanup—my favorite kind of cooking. The vegetables get caramelized and delicious, making this a complete meal without any extra steps.

Time to Reel in Better Dinners

There you have it—13 high-protein seafood dinners that prove fish doesn’t have to be boring, intimidating, or expensive. Each recipe brings serious protein, real flavor, and the kind of satisfaction that makes you actually look forward to dinner instead of just tolerating it.

The best part? Most of these come together faster than ordering takeout, and you’ll feel way better afterward. No more 8 PM food comas or wondering why you spent $30 on mediocre pad thai.

Pick a few favorites, hit the fish counter, and start cooking like someone who actually enjoys their food. Your taste buds and your muscles will thank you.