25+ Heart-Healthy Seafood Recipes

Delicious, nutrient-rich meals that protect your heart and keep your taste buds happy.

If you’re looking for meals that taste amazing and support heart health, seafood is one of the smartest choices you can make. It’s naturally rich in omega-3 fatty acids, high-quality protein, and key minerals like selenium and iodine — all linked to better cardiovascular function, lower inflammation, and improved cholesterol levels.

The recipes below focus on lean proteins, heart-healthy fats, and whole-food ingredients. They’re perfect whether you’re trying to improve cholesterol, support circulation, or just eat smarter without sacrificing flavor.

🐟 1. Lemon-Garlic Baked Salmon with Asparagus

Serves: 4 | Prep Time: 10 min | Cook Time: 15 min

Ingredients:

• 4 salmon fillets
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 lemon, sliced
• 1 lb asparagus, trimmed
• Salt & pepper, to taste

Instructions:

1. Preheat oven to 400°F.
2. Place salmon and asparagus on a parchment-lined baking sheet.
3. Drizzle with olive oil, season with salt, pepper, and minced garlic.
4. Top salmon with lemon slices.
5. Bake 12–15 minutes until salmon flakes easily and asparagus is tender.

✅ Why it’s heart-healthy: Salmon is one of the best natural sources of omega-3s, which reduce triglycerides and inflammation.

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🐠 2. Mediterranean Grilled Sea Bass

Serves: 2 | Prep: 15 min | Cook: 10 min

Ingredients:

• 2 sea bass fillets
• 2 tbsp extra virgin olive oil
• Juice of 1 lemon
• 2 garlic cloves, minced
• 1 tsp dried oregano
• Sea salt and black pepper
• Fresh parsley, chopped

Instructions:

1. Combine olive oil, lemon juice, garlic, oregano, salt, and pepper in a bowl.
2. Brush over sea bass and let marinate 10 minutes.
3. Grill on medium heat 4–5 minutes per side.
4. Sprinkle with parsley before serving.

✅ Why it’s heart-healthy: Olive oil and fish together create a Mediterranean powerhouse — shown to lower blood pressure and improve HDL cholesterol.

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🦐 3. Shrimp and Avocado Salad with Citrus Dressing

Serves: 4 | Prep: 20 min

Ingredients:

• 1 lb cooked shrimp, peeled
• 2 avocados, diced
• 4 cups mixed greens
• 1 orange, segmented
• 1/4 cup red onion, thinly sliced

Dressing:

• 3 tbsp olive oil
• 2 tbsp fresh lime juice
• 1 tsp honey
• Salt & pepper

Instructions:

1. In a large bowl, combine shrimp, avocado, greens, orange, and red onion.
2. Whisk dressing ingredients and drizzle over salad.
3. Toss gently and serve immediately.

✅ Why it’s heart-healthy: Shrimp is low in saturated fat, and avocados add heart-protective monounsaturated fats.

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🐟 4. Miso-Ginger Glazed Cod

Serves: 4 | Prep: 10 min | Cook: 15 min

Ingredients:

• 4 cod fillets
• 3 tbsp white miso paste
• 2 tbsp rice vinegar
• 1 tbsp honey
• 1 tsp grated fresh ginger

Instructions:

1. Preheat oven to 375°F.
2. Whisk miso, vinegar, honey, and ginger.
3. Brush over cod fillets and place on a lined baking sheet.
4. Bake 12–15 minutes until fish is opaque and flakes easily.

✅ Why it’s heart-healthy: Cod is lean and rich in protein, and fermented miso may help support blood pressure regulation.

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🦑 5. Garlic-Lime Grilled Calamari

Serves: 4 | Prep: 20 min | Cook: 6 min

Ingredients:

• 1 lb cleaned squid rings
• 2 tbsp olive oil
• 2 garlic cloves, minced
• Zest and juice of 1 lime
• 1 tbsp chopped cilantro
• Salt & pepper

Instructions:

1. Toss squid with olive oil, garlic, lime zest/juice, salt, and pepper.
2. Grill over medium-high heat for 2–3 minutes per side.
3. Garnish with cilantro and serve warm.

✅ Why it’s heart-healthy: Squid provides lean protein and essential minerals while olive oil supports vascular health.

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🐟 6. Tuscan Tuna and White Bean Stew

Serves: 4 | Prep: 10 min | Cook: 25 min

Ingredients:

• 2 cans tuna, drained
• 1 can cannellini beans, drained
• 2 cups chopped tomatoes
• 2 cups low-sodium vegetable broth
• 2 garlic cloves, minced
• 1 tbsp olive oil
• 1 tsp thyme
• Salt & pepper

Instructions:

1. Sauté garlic in olive oil for 1 minute.
2. Add tomatoes, broth, thyme, salt, and pepper. Simmer 10 minutes.
3. Stir in tuna and beans, cook 5–7 more minutes.

✅ Why it’s heart-healthy: Tuna delivers omega-3s, while fiber-rich beans help lower LDL cholesterol.

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🦞 7. Lobster Tails with Lemon-Herb Butter

Serves: 2 | Prep: 10 min | Cook: 15 min

Ingredients:

• 2 lobster tails
• 2 tbsp unsalted butter, melted
• Juice of 1 lemon
• 1 tsp fresh parsley, chopped
• Salt & pepper

Instructions:

1. Preheat broiler. Cut lobster shells lengthwise to expose meat.
2. Brush with butter, lemon juice, salt, and pepper.
3. Broil 8–10 minutes until opaque. Sprinkle parsley before serving.

✅ Why it’s heart-healthy: Lobster is low in saturated fat and rich in B12, which supports heart and nerve function.

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🐠 8. Thai Coconut Curry Salmon

Serves: 4 | Prep: 15 min | Cook: 20 min

Ingredients:

• 4 salmon fillets
• 1 can light coconut milk
• 2 tbsp red curry paste
• 1 tbsp fish sauce
• 1 bell pepper, sliced
• 2 cups spinach

Instructions:

1. In a skillet, simmer coconut milk, curry paste, and fish sauce.
2. Add salmon and cook 10–12 minutes.
3. Stir in bell pepper and spinach until wilted.

✅ Why it’s heart-healthy: Coconut milk’s healthy fats combined with salmon’s omega-3s create an anti-inflammatory meal.

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🦐 9. Shrimp Quinoa Power Bowl

Serves: 4 | Prep: 20 min | Cook: 15 min

Ingredients:

• 1 lb shrimp
• 2 cups cooked quinoa
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 2 tbsp olive oil
• Juice of 1 lemon

Instructions:

1. Sauté shrimp in olive oil until pink.
2. Combine quinoa, tomatoes, cucumber, and shrimp in a bowl.
3. Drizzle with lemon juice and season to taste.

✅ Why it’s heart-healthy: Quinoa’s fiber plus shrimp’s protein make this a cholesterol-lowering, heart-nourishing dish.

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🐟 10. Baked Halibut with Tomato Basil Relish

Serves: 4 | Prep: 10 min | Cook: 15 min

Ingredients:

• 4 halibut fillets
• 2 tbsp olive oil
• 1 cup cherry tomatoes, halved
• 2 tbsp fresh basil, chopped
• 1 garlic clove, minced
• Salt & pepper

Instructions:

1. Preheat oven to 375°F.
2. Drizzle halibut with olive oil, season with salt and pepper.
3. Bake 12–15 minutes.
4. Mix tomatoes, basil, and garlic for a fresh relish to top fish.

✅ Why it’s heart-healthy: Halibut is a lean source of omega-3s and potassium, which helps regulate blood pressure.

🐠 11. Seared Scallops with Spinach and White Beans

Serves: 4 | Prep: 10 min | Cook: 15 min

Ingredients:

• 1 lb sea scallops, patted dry
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 1 can white beans, rinsed
• 4 cups baby spinach
• Salt & pepper

Instructions:

1. Heat olive oil in a skillet over medium-high heat.
2. Sear scallops 2–3 minutes per side until golden. Remove and set aside.
3. Sauté garlic, add beans and spinach until wilted.
4. Serve scallops over bean-spinach mix.

✅ Why it’s heart-healthy: Scallops are low in fat and high in omega-3s, while beans add cholesterol-lowering fiber.

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🐟 12. Baked Trout with Dill Yogurt Sauce

Serves: 4 | Prep: 10 min | Cook: 20 min

Ingredients:

• 4 trout fillets
• 2 tbsp olive oil
• Salt & pepper
• 1 cup Greek yogurt
• 2 tbsp fresh dill, chopped
• 1 tbsp lemon juice

Instructions:

1. Preheat oven to 400°F.
2. Place trout on a lined baking sheet, drizzle with olive oil, season.
3. Bake 15–20 minutes until flaky.
4. Mix yogurt, dill, and lemon juice for a sauce. Serve on top.

✅ Why it’s heart-healthy: Trout is rich in omega-3s and potassium, both key for heart rhythm and blood pressure.

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🦐 13. Cajun Shrimp and Vegetable Skillet

Serves: 4 | Prep: 15 min | Cook: 15 min

Ingredients:

• 1 lb shrimp, peeled
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 cup cherry tomatoes
• 2 tbsp olive oil
• 1 tbsp Cajun seasoning

Instructions:

1. Heat oil in a skillet. Add shrimp and veggies.
2. Season with Cajun spice and sauté 8–10 minutes until shrimp is cooked.
3. Serve hot over brown rice or quinoa.

✅ Why it’s heart-healthy: Loaded with antioxidants and omega-3s, this dish reduces inflammation and supports circulation.

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🐟 14. Poached Salmon in Green Tea Broth

Serves: 4 | Prep: 10 min | Cook: 15 min

Ingredients:

• 4 salmon fillets
• 4 cups brewed green tea
• 2 garlic cloves
• 1-inch piece fresh ginger, sliced
• 2 tbsp soy sauce
• 2 green onions, sliced

Instructions:

1. In a large skillet, bring tea, garlic, ginger, and soy sauce to a simmer.
2. Add salmon and poach gently 10–12 minutes.
3. Serve topped with green onions.

✅ Why it’s heart-healthy: Green tea contains catechins that improve blood vessel function, pairing perfectly with salmon’s omega-3s.

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🐙 15. Mediterranean Octopus Salad

Serves: 4 | Prep: 20 min | Cook: 30 min

Ingredients:

• 1 lb octopus, cleaned
• 3 tbsp olive oil
• 2 tbsp red wine vinegar
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/4 cup fresh parsley

Instructions:

1. Simmer octopus in water for 30 minutes until tender. Cool and slice.
2. Toss with olive oil, vinegar, tomatoes, onion, and parsley.
3. Chill before serving.

✅ Why it’s heart-healthy: Octopus is lean and rich in taurine, which supports blood vessel elasticity and heart rhythm.

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🦞 16. Lobster and Vegetable Stir-Fry

Serves: 4 | Prep: 15 min | Cook: 10 min

Ingredients:

• 1 lb cooked lobster meat
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 tbsp sesame oil
• 2 tbsp low-sodium soy sauce
• 1 tsp grated ginger

Instructions:

1. Heat sesame oil and ginger in a wok.
2. Add vegetables and stir-fry 5 minutes.
3. Add lobster and soy sauce, toss until heated.

✅ Why it’s heart-healthy: Packed with antioxidants and lean protein, this quick meal supports vascular and metabolic health.

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🐟 17. Pesto Baked Salmon with Cherry Tomatoes

Serves: 4 | Prep: 10 min | Cook: 20 min

Ingredients:

• 4 salmon fillets
• 4 tbsp pesto
• 1 cup cherry tomatoes, halved
• 1 tbsp olive oil

Instructions:

1. Preheat oven to 400°F.
2. Place salmon on a baking sheet, spread pesto on top.
3. Scatter tomatoes around, drizzle with olive oil.
4. Bake 15–20 minutes.

✅ Why it’s heart-healthy: Basil and pine nuts in pesto add heart-supportive antioxidants, while salmon provides omega-3s.

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🦐 18. Shrimp Tacos with Cabbage Slaw

Serves: 4 | Prep: 20 min | Cook: 10 min

Ingredients:

• 1 lb shrimp
• 8 small corn tortillas
• 2 cups shredded cabbage
• 1/4 cup Greek yogurt
• 2 tbsp lime juice
• 1 tsp chili powder

Instructions:

1. Sauté shrimp with chili powder until pink.
2. Mix cabbage, yogurt, and lime juice for slaw.
3. Assemble tacos and serve with avocado slices.

✅ Why it’s heart-healthy: Corn tortillas add fiber, and shrimp plus avocado deliver healthy fats.

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🐟 19. Grilled Swordfish with Mango Salsa

Serves: 4 | Prep: 15 min | Cook: 12 min

Ingredients:

• 4 swordfish steaks
• 2 tbsp olive oil
• 1 mango, diced
• 1/4 red onion, diced
• 1 tbsp lime juice
• 1 tbsp cilantro

Instructions:

1. Brush swordfish with oil, grill 5–6 minutes per side.
2. Combine mango, onion, lime, and cilantro for salsa.
3. Serve swordfish topped with salsa.

✅ Why it’s heart-healthy: Swordfish is protein-packed and rich in niacin, which supports healthy cholesterol levels.

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🐙 20. Spicy Octopus and Tomato Stew

Serves: 4 | Prep: 15 min | Cook: 40 min

Ingredients:

• 1 lb octopus, cut into chunks
• 2 cups crushed tomatoes
• 1 onion, diced
• 2 garlic cloves, minced
• 1 tsp red pepper flakes
• 2 tbsp olive oil

Instructions:

1. Sauté onion and garlic in oil until soft.
2. Add octopus, tomatoes, and pepper flakes. Simmer 30–40 minutes.
3. Serve hot with crusty whole-grain bread.

✅ Why it’s heart-healthy: This high-protein, low-fat stew is packed with antioxidants and inflammation-fighting nutrients.

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🐠 21. Grilled Mackerel with Lemon and Herbs

Serves: 4 | Prep: 10 min | Cook: 12 min

Ingredients:

• 4 mackerel fillets
• 2 tbsp olive oil
• Juice of 1 lemon
• 1 tbsp chopped thyme

Instructions:

1. Rub mackerel with oil, lemon, thyme, salt, and pepper.
2. Grill 5–6 minutes per side.

✅ Why it’s heart-healthy: Mackerel is one of the richest sources of omega-3s, known to reduce blood pressure and triglycerides.

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🦐 22. Garlic Shrimp and Whole Wheat Pasta

Serves: 4 | Prep: 10 min | Cook: 20 min

Ingredients:

• 12 oz whole wheat spaghetti
• 1 lb shrimp
• 3 tbsp olive oil
• 3 garlic cloves, minced
• 1/2 cup cherry tomatoes, halved

Instructions:

1. Cook pasta according to package directions.
2. Sauté garlic in oil, add shrimp and tomatoes.
3. Toss with pasta and season with salt and pepper.

✅ Why it’s heart-healthy: Whole grains plus lean shrimp make a fiber- and protein-packed meal that supports healthy arteries.

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🐟 23. Lemon-Dijon Roasted Tilapia

Serves: 4 | Prep: 10 min | Cook: 15 min

Ingredients:

• 4 tilapia fillets
• 2 tbsp Dijon mustard
• Juice of 1 lemon
• 2 tbsp olive oil
• Salt & pepper

Instructions:

1. Preheat oven to 375°F.
2. Whisk mustard, lemon juice, and oil. Brush on tilapia.
3. Bake 12–15 minutes.

✅ Why it’s heart-healthy: Tilapia is lean and high in protein, and Dijon mustard adds flavor without added sodium or fat.

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🦀 24. Crab-Stuffed Avocados

Serves: 4 | Prep: 15 min

Ingredients:

• 1 cup lump crab meat
• 2 ripe avocados, halved
• 1 tbsp Greek yogurt
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• Salt & pepper

Instructions:

1. Mix crab, yogurt, lemon juice, mustard, salt, and pepper.
2. Spoon into avocado halves and serve chilled.

✅ Why it’s heart-healthy: Crab is low in fat and rich in zinc, while avocado delivers heart-healthy monounsaturated fats.

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🐟 25. Blackened Catfish with Collard Greens

Serves: 4 | Prep: 15 min | Cook: 20 min

Ingredients:

• 4 catfish fillets
• 2 tbsp Cajun seasoning
• 2 tbsp olive oil
• 4 cups collard greens
• 2 garlic cloves, minced

Instructions:

1. Rub catfish with Cajun seasoning.
2. Sear in olive oil 4–5 minutes per side.
3. Sauté garlic and collards until tender, then serve together.

✅ Why it’s heart-healthy: Catfish provides lean protein, and collard greens are loaded with antioxidants and heart-protective fiber.

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💙 Final Thoughts

Adding more seafood to your diet is one of the simplest and most delicious ways to support heart health. These recipes focus on whole ingredients, omega-3 fats, and fresh produce — all proven to improve cholesterol, lower inflammation, and keep your cardiovascular system strong.

Whether you’re grilling salmon, tossing shrimp into a salad, or experimenting with octopus, the key is to enjoy seafood 2–3 times a week and pair it with plenty of colorful vegetables and whole grains.