25 Nutritious Seafood Options You Should Include In Your Diet

If you want more energy, stronger muscles, and a happier heart, seafood can be your tasty shortcut. From lean proteins to omega-3 powerhouses, the ocean offers a buffet of nutrition you can enjoy any night of the week. You will discover options that fit busy schedules, simple recipes, and every budget. Keep reading to find delicious choices you can start adding to your plate today.

1. Salmon

Salmon packs omega-3s that support heart health, brain function, and glowing skin. You get complete protein for muscle repair and steady energy that keeps cravings in check. Choose wild-caught when possible for a cleaner flavor and slightly higher omega-3 content.

Grill, roast, or pan-sear with a squeeze of lemon and herbs. It cooks quickly, so weeknight dinners feel easy and satisfying. If you are nervous about overcooking, aim for medium and let carryover heat finish the job.

Try it on salads, grain bowls, or tacos with cabbage slaw. Leftovers make excellent lunches.

2. Sardines

Sardines are tiny nutrient bombs loaded with omega-3s, vitamin D, and calcium from edible bones. They are budget friendly and shelf stable, perfect for quick meals. If the flavor feels bold, pair with lemon and crunchy greens to balance richness.

Try sardines on whole-grain toast with mustard and sliced tomato. You can toss them into pasta with garlic, chili flakes, and olive oil for a Mediterranean twist. Canned varieties make weekday lunches simple and satisfying.

These fish are low on the food chain, so they typically contain fewer contaminants. That makes them a smart, sustainable choice.

3. Mackerel

Mackerel delivers bold flavor and one of the highest omega-3 levels among fish. You also get vitamin B12 and selenium for energy and immune support. If you enjoy robust, savory seafood, this is your new weeknight hero.

Broil fillets skin side up until crackly, then finish with lemon and parsley. Serve alongside roasted potatoes or a crisp fennel salad. The rich meat loves acidity to keep each bite lively.

Canned mackerel is fantastic for quick salads or rice bowls. It is affordable, portable, and reliable for packing healthy protein into busy days.

4. Tuna

Tuna is lean, high in protein, and great for building satisfying meals. Choose skipjack or light tuna more often to keep mercury exposure lower. For a treat, seared ahi delivers buttery texture with a quick cook.

Stir canned tuna with Greek yogurt, dill, and pickles for a lighter salad. Pile onto whole-grain bread or spoon over greens for an easy lunch. Add lemon juice for brightness and crunch with celery.

When searing, keep the center ruby for tenderness. A hot pan, quick turn, and rest time make restaurant-style results easy at home.

5. Trout

Trout tastes delicate and cooks lightning fast, perfect when you want dinner without fuss. It offers omega-3s, quality protein, and B vitamins for steady energy. Rainbow trout farmed in the U.S. is often considered a sustainable option.

Pat fillets dry, season simply, and cook skin side down until crisp. Spoon over brown butter with almonds and parsley for classic flavor. A squeeze of lemon ties everything together and keeps it fresh.

Serve with steamed green beans or a simple arugula salad. You will get elegance with minimal effort, ideal for guests or weeknights.

6. Herring

Herring is an omega-3 rich fish with a pleasantly firm texture and briny sweetness. You will find it smoked, pickled, or fresh, offering lots of flavor paths. It also provides vitamin D and B12 for mood and energy support.

Try pickled herring with rye bread, sour cream, and dill. For a warm option, pan-sear fillets and add mustard sauce. The assertive taste plays beautifully with sharp, tangy condiments.

Because herring sits low on the food chain, contaminant levels are usually lower. It is a sustainable and traditional choice that feels modern and exciting.

7. Anchovies

Anchovies bring intense umami that transforms sauces, dressings, and pizzas. They melt into dishes, leaving depth without overt fishiness when used thoughtfully. You also get omega-3s, calcium, and iron in tiny, convenient fillets.

Mash anchovies with garlic and lemon for a quick pasta sauce. Whisk into vinaigrettes to make salads pop with savory brightness. Even skeptics tend to love the flavor once it blends in.

Keep a tin in the pantry for instant flavor insurance. One or two fillets can rescue bland meals, making healthy cooking easier and faster.

8. Cod

Cod is mild, flaky, and versatile, making it a crowd pleaser for picky eaters. It provides lean protein, iodine for thyroid health, and B vitamins. You can bake, poach, or pan-fry without much effort.

Coat cod with herbs and breadcrumbs, then roast until just opaque. Serve with lemony greens or a light potato salad. The neutral flavor welcomes bold spices, from paprika to curry blends.

Frozen cod fillets are reliable for quick dinners. Keep a few portions stocked and you are never far from a wholesome meal with minimal prep.

9. Haddock

Haddock offers a delicate sweetness and lean protein that fits lighter meals. It is a classic choice for fish and chips but shines in baked dishes, too. Rich in B vitamins and selenium, it supports energy and antioxidant defenses.

Roast haddock with lemon, parsley, and capers for brightness. The fillets cook quickly and stay tender when not overbaked. Pair with steamed vegetables or a quinoa pilaf for balance.

Its mild taste suits families and newcomers to seafood. Keep spices gentle at first, then explore bolder flavors as confidence grows.

10. Halibut

Halibut is meaty and satisfying with a clean, slightly sweet flavor. It is low in fat but high in protein, ideal for filling meals. The firm texture holds up to grilling, searing, or roasting.

Season simply with salt and pepper, then sear until golden. Finish with a lemony sauce or herb salsa for freshness. Take care not to overcook, as halibut can dry out fast.

Pair with asparagus, spring peas, or a citrus salad. When you want steak-like seafood without heaviness, halibut brings elegance and nutrition to your plate.

11. Arctic Char

Arctic char tastes like a gentle cross between salmon and trout. It offers omega-3s, high-quality protein, and a buttery texture that feels special. Sustainably farmed options are often available with consistent quality.

Roast skin side up until crisp, then serve with citrus and herbs. The balanced flavor plays well with maple glaze or mustard. You can swap it into most salmon recipes without trouble.

Keep portions modest to let richness shine without heaviness. When you crave something elegant yet approachable, char makes a beautiful, nourishing centerpiece.

12. Sea Bass

Sea bass delivers delicate flakes and a mild, luxurious taste. It is rich in protein and provides selenium and B vitamins. The tender texture feels special without demanding complex techniques.

Score the skin, pat dry, and sear until shatteringly crisp. A lemon caper sauce adds brightness and briny balance. Serve with sautéed greens or a light couscous for contrast.

When buying, ask for sustainably sourced options to protect fisheries. With simple seasoning and attentive heat, you will create a restaurant-quality dish that is both nourishing and memorable.

13. Tilapia

Tilapia is affordable, mild, and extremely easy to cook. It offers lean protein and works well with bold spices, citrus, and herbs. The quick cooking time makes it a weeknight lifesaver.

Sprinkle paprika, garlic, and salt, then bake until flaky. Serve with corn tortillas and slaw for fish tacos that please everyone. You can also pan-sear and finish with lime for a clean taste.

Choose reputable sources that follow strong aquaculture practices. With smart sourcing, tilapia becomes a dependable staple that helps you eat more seafood consistently.

14. Scallops

Scallops are sweet, succulent, and high in lean protein. They cook in minutes and feel luxurious without heavy sauces. You also get minerals like selenium and zinc for immune support.

Pat dry thoroughly, then sear in a ripping-hot pan for a golden crust. Baste with butter, garlic, and thyme at the end. A bright squeeze of lemon keeps each bite lively.

Serve over pea puree, risotto, or crisp salads. When you want impressive results fast, scallops deliver restaurant-level flavor with very little effort at home.

15. Shrimp

Shrimp is a protein powerhouse that cooks in minutes and fits nearly every cuisine. It is low in calories yet satisfying, making meal planning easier. Choose sustainably sourced or responsibly farmed options when possible.

Marinate with garlic, chili, and lemon, then sauté quickly. Toss with whole-grain pasta, rice, or zoodles for a balanced plate. Keep a bag of frozen shrimp for last-minute dinners.

Do not overcook, as shrimp turn rubbery fast. Pull them off heat when pink and just opaque. You will get juicy, flavorful bites that feel special without fuss.

16. Mussels

Mussels are affordable, eco-friendly, and packed with iron, B12, and lean protein. They filter-feed naturally, making them a sustainable shellfish choice. The cooking method is simple, yet the results feel restaurant-worthy.

Steam mussels with white wine, garlic, and herbs until they open. Serve with crusty bread to soak up the savory broth. Add tomatoes or chili for a punchier version.

Toss leftovers into pasta or a brothy soup for a second meal. If any shells stay closed after cooking, discard them. You will love how quickly a bowl comes together.

17. Clams

Clams provide lean protein, iron, and vitamin B12 to support energy and red blood cells. They are briny and sweet, perfect for pasta, chowder, and grilled preparations. Fresh clams feel like a seaside treat at home.

Soak and scrub thoroughly, then steam until shells open. Toss with linguine, garlic, and parsley for a classic dish. A splash of white wine adds depth.

Smaller clams cook faster and tend to be more tender. Remember to discard any that do not open. You will get big flavor from petite shells with minimal effort.

18. Oysters

Oysters are rich in zinc, which supports immune function and healthy skin. They offer high-quality protein and unique briny sweetness. Enjoy them raw, grilled, or roasted depending on your comfort level.

If you like raw oysters, add lemon or mignonette for brightness. Grilling is approachable and brings out gentle sweetness. Always buy from trusted sources and keep them cold.

When shucking at home, use a proper knife and towel for safety. Start with small, mild varieties to build confidence. The ocean-kissed flavor is unforgettable and surprisingly versatile.

19. Crab

Crab is sweet, delicate, and naturally low in fat. It supplies protein, B12, and minerals like copper and selenium. Pre-cooked crab legs make fancy dinners easy on busy nights.

Steam gently, crack, and dip in lemon butter or yogurt sauce. Toss lump meat into salads, omelets, or crab cakes. The flavor shines with simple seasonings and fresh herbs.

Choose crab from sustainable fisheries when available. You will enjoy restaurant-quality meals without much effort. Keep napkins handy because it can get delightfully messy.

20. Lobster

Lobster feels luxurious but also provides lean protein and essential nutrients. A little goes a long way when paired with vegetables or whole grains. Keep seasoning simple to highlight natural sweetness.

Steam or poach tails, then finish with lemon and herbs. For lighter fare, fold chunks into a corn salad or whole-grain roll. You will taste richness without heaviness.

When you want a celebratory meal, lobster offers impressive results with minimal ingredients. Choose responsibly sourced options. Savor slowly and enjoy the special occasion feel at home.

21. Octopus

Octopus is surprisingly lean, high in protein, and rich in minerals like copper and iron. Properly cooked, it turns tender with a pleasing chew and deep flavor. It pairs beautifully with smoky spices and bright citrus.

Simmer gently until tender, then char on a hot grill for crisp edges. Serve over beans, potatoes, or citrusy salads. The contrast of textures makes each bite exciting.

If you are new, start with pre-cooked octopus from reliable sources. It shortens prep and ensures tender results. You will discover a memorable, nutritious centerpiece for Mediterranean-inspired meals.

22. Squid

Squid, also known as calamari, offers lean protein and a pleasantly tender bite when cooked right. It is quick to grill or sauté, making weeknight meals simple. You get minerals like selenium and copper for added benefits.

Score the tubes, marinate briefly, and grill over high heat. Toss with lemon, olive oil, and parsley. Avoid long cooking times that can make it tough.

For a lighter twist, skip heavy batter and embrace smoky grill flavors. Add to salads or grain bowls for texture and protein. It is versatile, affordable, and delicious.

23. Seaweed

Seaweed is a nutrient-dense ocean vegetable rich in iodine, minerals, and antioxidants. It adds savory depth to soups, salads, and snacks without many calories. You can keep dried sheets or flakes in the pantry for easy use.

Sprinkle furikake on rice, add wakame to miso soup, or crisp nori in the oven. A little goes far because the flavor is concentrated. Balance iodine intake by rotating varieties.

Seaweed supports thyroid health and provides unique fibers that may aid gut wellness. It is a simple way to add ocean nutrition without cooking fish.

24. Black Cod (Sablefish)

Black cod, or sablefish, is silky and rich with exceptionally high omega-3s. The buttery texture makes it feel indulgent while staying nourishing. It is forgiving to cook and stays moist.

Marinate in miso, mirin, and ginger, then roast until caramelized. Serve with rice and sautéed greens for balance. The sweet-savory glaze complements its luxurious flakes.

Look for responsibly sourced fillets to support healthy fisheries. When you want something special without stress, black cod delivers restaurant-level results with homey ease.

25. Swordfish

Swordfish offers a firm, steak-like texture and bold flavor. It is satisfying and protein rich, ideal for grilling. Because of potential mercury, enjoy in moderation and choose smaller fish when possible.

Marinate with garlic, lemon, and olive oil, then grill with clear crosshatch marks. Serve with salsa verde or chimichurri for freshness. The meaty bite pairs well with hearty sides.

Use an instant-read thermometer to avoid overcooking. Rest briefly to keep juices inside. When the craving for a seafood steak hits, swordfish answers confidently.