I love seafood. Not just because of the flavor and versatility, but also because it’s so damn effective for building muscles and burning fat. Fish is relatively low in calories, high in protein, and loaded with healthy omega 3 fatty acids. And if you’re a follower of The 21-Day Shred (app available for iOS; PDF for all others) then you already know that seafood and fish are highly approved foods.
We’ll get you shredded… and keep you shredded with these 10 recipes straight from The 21-Day Shred Cookbook from MEN’S FITNESS contributors and editors.
For all 75+ muscle-building, fat-burning recipes, download The 21-Day Shred Cookbook now >>>
1. Seared Tuna with Orange-Fennel Olive Salsa
Ingredients:
2 tuna fillets, 6–7 oz each
2 tsp ground cumin
Kosher salt and cracked black pepper
1 lb fennel, core removed, diced
1 tsp olive oil
1/2 cup olives (Kalamata is ideal), chopped
1 orange, cut into segments with peel, pith, membranes, and seeds removed
Directions:
1. Place a cast-iron or saut. pan over high heat. Season tuna with cumin, salt, and pepper, and carefully place in hot pan. Working quickly, turn fish onto all sides until golden brown, then remove from heat and move to a serving platter.
2. Cool 2–3 minutes, then slice thinly with a sharp knife. Serve immediately with salsa on top, bottom, or alongside.
For the salsa:
1. Place fennel and olive oil in a saut. pan over low heat, cooking until fennel is soft and slightly golden. Let cool.
2. Combine fennel with olives and orange segments. Season with salt and pepper.
Makes 2 servings
Per serving:
• 411 calories • 52 g protein • 12 g carbs • 13 g fat
2. Salmon with Polenta and Asparagus
Ingredients:
1/2 cup finely ground cornmeal
2 tsp extra-virgin olive oil
1 garlic clove, minced
1 tsp fresh thyme
3/4 tsp salt
1 3/4 cups water
1/2 cup sun-dried tomatoes, finely chopped
1/3 cup grated Parmesan cheese
1 lb salmon fillet, cut into 2 equal-size pieces
1/4 tsp black pepper
1 tsp lemon zest
1 lb asparagus, tough ends trimmed and cut into
2-inch pieces
Juice of 1/2 lemon
Directions:
1. Place cornmeal, olive oil, garlic, thyme, 1/4 teaspoon salt, and water in a large microwave-safe bowl. Microwave 2 1/2 minutes.
2. Stir mixture and heat for another 2 1/2 minutes or until polenta has thickened and most of the water absorbed. (The polenta will thicken further upon resting.) Stir in sun-dried tomatoes and cheese. Cover and let sit.
3. Place salmon, skin-side down, in a microwave-safe baking dish. Season with salt, pepper, and lemon zest.
4. Cover dish with wax paper, leaving one side slightly open to vent.
5. Microwave on high for 3 minutes. Check if fish is, cooked through. If not, microwave in 25-second intervals till flesh flakes easily.
6. Place asparagus in a microwave-safe bowl with 1 tablespoon water. Loosely cover with paper towel and microwave for 2 minutes. Season with 1/4 teaspoon salt and lemon juice. Serve alongside salmon and polenta.
Makes 2 servings
Per serving:
• 414 calories • 31 g protein • 24 g carbs
3. Beer-Steamed Lobster Tail with Avocado
Ingredients:
1/2 can light beer
2 lobster tails
1/2 avocado
Directions:
1. Bring beer to a boil in a saucepan, then reduce to medium heat.
2. Split lobster tails and place on top of a steamer basket above the boiling beer for 8–10 minutes.
3. Slice avocado lengthwise and serve next to lobster.
Makes 2 servings
Per serving:
• 415 calories • 46 g protein • 12 g carbs • 17 g fat
4. Grilled Snapper
Ingredients:
2 lbs snapper
1 1/2 tbsp olive oil
Salt and pepper to taste
1 lemon
4 sprigs thyme
Directions:
1. Make 3 or 4 vertical incisions on both sides of the fish, about 2 inches apart.
2. Coat the fish and the inside of the body cavity with olive oil. Sprinkle salt on both sides of fish.
3. Season the cavity with salt and pepper and stuff in 3 or 4 lemon slices and thyme.
4. Throw the fish on the grill with constant medium heat and cook 10 minutes each side. Flip carefully.
5. Remove the fish from the grill, squeeze remaining lemon on top, and serve.
Makes 5-6 servings
Per serving:
• 220 calories • 37 g protein • 1 g carbs • 7 g fat
5. Caribbean Coconut Shrimp
Ingredients:
25 jumbo shrimp, shells removed
Approximately 25 fresh pineapple cubes
2 tbsp liquid coconut oil
2 tbsp shredded coconut
Directions:
1. Slide the shrimp onto skewers, placing a pineapple cube between each one.
2. Brush the shrimp with coconut oil and sprinkle with shredded coconut.
3. Place on a grill over high heat for 5 minutes, turning once.
Makes 4 servings
Per serving:
• 165 calories • 20 g protein • 10 g carbs • 5 g fat
6. Halibut with Lemon-Mustard Sauce
Ingredients:
1/4 cup lemon juice
1/2 tbsp lemon zest
2 tbsp Dijon mustard
1 tbsp dried tarragon
1 scallion, chopped
1/4 tsp pepper
2 tbsp olive oil
2 halibut fillets (about 6 oz each)
Nonstick cooking spray
Directions:
1. Combine first six ingredients in a shallow dish. Stir in oil and whisk well.
2. Add halibut and turn to coat. Cover and refrigerate 30 minutes.
3. Coat a grill rack or pan with nonstick cooking spray and cook fish over high heat for 5–7 minutes per side.
Makes 2 servings
Per serving:
• 269 calories • 33 g protein • 4 g carbs • 10 g fat
7. Salt-Baked Snapper with Lemon-Thyme Vinaigrette
Ingredients:
1 whole snapper, tail and head on
Kosher salt and cracked black pepper
2 tsp olive oil
2 lbs kosher salt
2 egg whites
1/3 cup water
Vinaigrette:
Juice of 1 lemon
4 sprigs thyme, leaves removed and stems discarded
3 tbsp olive oil
Kosher salt and cracked black pepper
Directions:
1. Preheat oven to 450 degrees F. Season fish with salt, pepper, and olive oil.
2. Mix 2 pounds kosher salt, egg whites, and water, in a large bowl to make a salt crust.
3. Place snapper in a baking dish and pack salt crust over it. Bake 15–20 minutes until crust is slightly golden. Meanwhile, combine all vinaigrette ingredients in a small bowl.
4. Let snapper rest for a few minutes before cracking open the salt crust, then move fish to a serving platter and drizzle with vinaigrette.
Makes 2 servings
Per serving:
• 297 calories • 44 g protein • 0 g carbs • 11 g fat
8. Wasabi Cod
Ingredients:
1 tbsp wasabi paste
1/4 cup honey
2 tbsp butter
2 cups panko (Japanese bread crumbs)
Salt and pepper to taste
6 6-oz cod fillets
Nonstick spray
Directions:
1. Move an oven shelf to the top level and preheat the oven to 400 degrees F.
2. Mix the wasabi, honey, butter, panko, and salt and pepper.
3. Place the fish on a baking rack sprayed with nonstick spray. Place the rack on a baking sheet.
4. Press the panko mixture onto the surface of the fish.
5. Bake on the top rack of the oven until fish is just cooked through, about 12-15 min. Do not overcook. The fish is done when it springs back under gentle pressure
6. Serve over a crunchy salad of shredded cabbage, jicama, and apples with a lime vinaigrette.
Makes 6 servings
Per serving:
• 303 calories • 32 g protein • 29 g carbs • 6 g fat
9. Snapper Tacos with Tomato & Avocado Salad
Ingredients:
1 lb snapper fillets
Kosher salt and cracked
Black pepper
4 corn tortillas
Nonstick cooking spray
Salad:
1 cup grape tomatoes, halved lengthwise
1 avocado, peeled and diced
2 tbsp chives, cut into 1-inch pieces
Juice of 1/2 lime
Directions:
1. Heat grill to high. Cut two slits on skin side of each snapper fillet. Season fish with salt and pepper, and coat both sides with nonstick cooking spray.
2. Lay fish skin-side down on grill and cook 5–8 minutes or until you see dark grill marks. Flip and cook another 5–8 minutes or until fish is white and flaky; if it sticks to the grill, wait a minute before flipping. Remove from heat.
3. Place tortillas on grill and heat until soft. Divide fish evenly between tortillas. Combine all salad ingredients and add to tacos.
Makes 2 servings
Per serving:
• 422 calories • 49 g protein • 31 g carbs • 1 g fat
10. Shrimp Tacos
Ingredients:
2 tortillas
3 oz low-fat, plain Greek yogurt
1 tbsp cayenne pepper
2 tbsp lime juice
1/2 cup cilantro, chopped
3 tsp extra-virgin olive oil
1/4 head cabbage, thinly sliced
1/4 lb shrimp, peeled and deveined
Salt and black pepper to taste
Directions:
1. Heat tortillas over medium heat in a dry skillet or in a toaster oven.
2. In a bowl, mix yogurt, cayenne, lime juice, and cilantro.
3. Heat olive oil in a nonstick skillet over medium-high heat. Add cabbage and cook for 4 minutes or until the cabbage is just barely wilted.
4. Remove cabbage from skillet, add shrimp, and cook for 3–4 minutes. Season with cayenne pepper, and add salt and black pepper to taste.
5. Layer taco with cabbage, shrimp, and yogurt mix.
Makes 2 servings
Per serving:
• 474 calories • 32 g protein • 50 g carbs • 18 g fat
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