Seafood

Men sometimes complain that pasta salads aren’t a “real” meal because they’re so light. This one will make a believer out of anyone who has turned his nose up at pasta salad in the past. Meaty eggplant chunks, cannellini beans, plus lots of grilled seafood make this as filling and robust as it is attractive on the plate.

Among the many virtues of this salad is that it can be made ahead very successfully and it also looks so attractive.

Salade Niçoise meets all-American pasta salad in this all-in-one dish that’s perfect for a picnic or dinner on a hot summer night. The trick is to use the Italian canned tuna; the flavor of water-packed albacore tuna is just not comparable.

Garlic bread done even better: the salty, buttery, garlicky topping makes these toasts absolutely addictive.

Anchovies are among the best sources of omega-3 fatty acids. Here, the tiny fish top strips of roasted red peppers and are served over crusty bread—but the mixture can also be added to sandwiches or salads. Look for anchovy fillets packed in salt, which can be rinsed off for a less salty flavor than the oil-packed kind.

The flavorful ginger dressing that coats the parsnips calls for tamari, a sauce made from soybeans that’s darker and richer than conventional soy sauce (it’s also gluten free). Serve the fish with a wedge of orange along with peppery greens, such as watercress or arugula.

Also known as butterfish or black cod (though it’s not related to codfish), this large cold-water fish lives in the north Pacific Ocean. Its flaky white flesh is flavorful and, yes, buttery, with an omega-3 oil content that rivals that of salmon. Sablefish tastes milder than other fatty fish, but, like them, it can be prepared by high-heat cooking methods such as grilling. Limited supplies and high demand in Japan have driven up the price of sablefish, but it’s a healthful and flavorful splurge. (And it’s an environmentally sound choice.)

Sablefish’s succulent texture and high oil content make it an exceptional choice for steaming. In this recipe, the fish is steamed in parchment-paper packets (en papillote), which seal in moisture and flavor.

This aromatic stew can be made with other types of fish, including haddock or regular cod, but sablefish delivers higher amounts of omega-3 fatty acids. A whole-wheat baguette is good for sopping up the broth.

This native American fish—a relative of Pacific salmon and Arctic char—is prized for its delicate flavor. While fishing is the only way to obtain wild rainbow trout in this country, supermarkets carry stock from U.S. farms. Fortunately, rainbow trout farms are generally well managed and sustainable, with a low risk of pollution.

Wild salmon is widely available in cans. To ensure that you’re getting the most sustainable option, look for the blue Marine Stewardship Council logo on the label. The warming spices that make up curry powder—typically a combination of turmeric, coriander, cinnamon, and cumin, among others—also offer a wealth of health benefits, including boosting metabolism and decreasing inflammation.

Kiwifruit, lime juice, chiles, and cilantro make a tropical—and antioxidant-rich—accompaniment to simple seared shrimp; you can also use the relish to top grilled fish, or as a healthy dip with tortilla chips. Serve the shrimp and relish with black lentils and whole-wheat naan (Indian flatbread), as shown, or with brown rice and tortillas.

Broiling is a good way to brown the salmon without adding fat. For a golden color and crisp finish, don’t turn the fish while it is under the broiler; it will still cook all the way through without this extra step.

This basic poaching recipe yields salmon that can be served warm, at room temperature, or chilled. Here, salmon and a few hard-cooked eggs provide protein to a colorful salad composed of fresh vegetables and mixed herbs from the farmers’ market.

Fatty cold-water fish, such as Atlantic mackerel (also called Boston mackerel), deliver the most important forms of omega-3 fatty acids, helping to reduce cholesterol and even stave off type 2 diabetes and some cancers. Avoid king mackerel, however, as it has high mercury levels. Here the fish is marinated in lemon juice, then broiled so the skin crisps.

Salmon seasoned with orange, lemon, and lime contrasts beautifully with a fresh-pea puree. Green peas—actually legumes, not vegetables—are high in protein and vitamin K, which boosts bone health.

A cross-continental blend of flavors, this dish features a lively sauce that combines European paprika and sake or mirin (rice wine) from Japan. Turnips, popular in both European and Asian cuisines, add fiber, potassium, calcium, and vitamin C. Serve the shrimp over wholewheat pasta or brown rice.

Papaya is packed with vitamin C and beta-carotene; endive is an excellent source of fiber and vitamins A and C.

Chopped almonds contribute substantial fiber, calcium, potassium, and zinc to simply prepared trout fillets. For a light supper, serve the fish with baby lettuce leaves and lemon wedges for squeezing over the dish.

A steamed salmon fillet makes for a healthful—and unexpectedly delicious—morning meal, especially when served with avocado. Both foods are excellent sources of unsaturated fats, which benefit the heart.