Seafood is one of the easiest ways to enjoy a protein-packed dinner without spending hours in the kitchen. Whether you’re craving flaky fish, juicy shrimp, tender scallops, or flavorful salmon, these easy high protein seafood dinner recipes make healthy eating simple and satisfying. They’re perfect for busy weeknights, meal prep, or family dinners when you want something nutritious that still tastes amazing.

Each recipe is loaded with quality protein, uses everyday ingredients, and comes together with minimal effort. From skillet favorites to baked classics and quick sheet pan meals, there’s something here for every seafood lover.

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1. Garlic Butter Lemon Salmon

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

Ingredients

• 4 salmon fillets (6 oz each)
• 2 tablespoons butter
• 3 garlic cloves, minced
• 2 tablespoons lemon juice
• 1 teaspoon lemon zest
• 1 teaspoon paprika
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 tablespoon chopped parsley

Instructions

1. Preheat oven to 400°F (200°C).
2. Place salmon on a lined baking tray.
3. Melt butter and mix with garlic, lemon juice, zest, paprika, salt, and pepper.
4. Brush over salmon.
5. Bake for 14–16 minutes until flaky.
6. Sprinkle with parsley before serving.

Nutrition (Per Serving)

• Calories: 392
• Protein: 39g
• Carbs: 2g
• Fat: 25g

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2. Cajun Shrimp Skillet

Prep Time: 10 minutes

Cook Time: 8 minutes

Total Time: 18 minutes

Servings: 4

Ingredients

• 1½ pounds large shrimp, peeled
• 2 tablespoons olive oil
• 2 teaspoons Cajun seasoning
• 1 teaspoon garlic powder
• ½ teaspoon paprika
• ½ teaspoon black pepper
• Juice of ½ lemon
• Chopped parsley

Instructions

1. Toss shrimp with Cajun seasoning, garlic powder, paprika, and pepper.
2. Heat olive oil in a large skillet.
3. Cook shrimp for 2–3 minutes per side.
4. Finish with lemon juice and parsley.
5. Serve immediately.

Nutrition (Per Serving)

• Calories: 281
• Protein: 36g
• Carbs: 2g
• Fat: 14g

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3. Parmesan Crusted Cod

Prep Time: 10 minutes

Cook Time: 18 minutes

Total Time: 28 minutes

Servings: 4

Ingredients

• 4 cod fillets (6 oz each)
• ¼ cup grated Parmesan
• 2 tablespoons almond flour
• 1 teaspoon Italian seasoning
• 1 tablespoon olive oil
• ½ teaspoon garlic powder
• Salt and pepper

Instructions

1. Preheat oven to 400°F (200°C).
2. Mix Parmesan, almond flour, Italian seasoning, garlic powder, salt, and pepper.
3. Brush cod with olive oil.
4. Coat with Parmesan mixture.
5. Bake for 16–18 minutes until golden.

Nutrition (Per Serving)

• Calories: 318
• Protein: 40g
• Carbs: 3g
• Fat: 15g

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4. Honey Garlic Shrimp

Prep Time: 10 minutes

Cook Time: 8 minutes

Total Time: 18 minutes

Servings: 4

Ingredients

• 1½ pounds shrimp, peeled
• 2 tablespoons honey
• 2 tablespoons low-sodium soy sauce
• 3 garlic cloves, minced
• 1 tablespoon olive oil
• 1 teaspoon ginger, grated
• 1 teaspoon sesame seeds
• Green onions for garnish

Instructions

1. Whisk honey, soy sauce, garlic, and ginger.
2. Heat oil in a skillet.
3. Cook shrimp for 2 minutes.
4. Pour in sauce and cook another 3–4 minutes until glossy.
5. Sprinkle with sesame seeds and green onions.

Nutrition (Per Serving)

• Calories: 292
• Protein: 35g
• Carbs: 9g
• Fat: 12g

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5. Baked Herb Tilapia

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

Ingredients

• 4 tilapia fillets
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• ½ teaspoon onion powder
• Salt and pepper
• Lemon wedges

Instructions

1. Heat oven to 400°F (200°C).
2. Brush fish with olive oil.
3. Season with spices.
4. Bake for 14–15 minutes until fish flakes easily.
5. Serve with fresh lemon.

Nutrition (Per Serving)

• Calories: 286
• Protein: 38g
• Carbs: 1g
• Fat: 13g

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6. Mediterranean Baked Haddock

Prep Time: 10 minutes

Cook Time: 18 minutes

Total Time: 28 minutes

Servings: 4

Ingredients

• 4 haddock fillets
• 2 tablespoons olive oil
• 1 cup cherry tomatoes, halved
• ¼ cup sliced Kalamata olives
• 2 garlic cloves, minced
• 1 teaspoon Italian seasoning
• Salt and pepper
• 2 tablespoons chopped parsley

Instructions

1. Preheat oven to 400°F (200°C).
2. Place haddock in a baking dish.
3. Top with tomatoes, olives, garlic, olive oil, and seasoning.
4. Bake for 18 minutes.
5. Garnish with parsley.

Nutrition (Per Serving)

• Calories: 301
• Protein: 39g
• Carbs: 5g
• Fat: 14g

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7. Blackened Mahi Mahi

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Servings: 4

Ingredients

• 4 mahi mahi fillets
• 2 tablespoons olive oil
• 2 teaspoons Cajun seasoning
• 1 teaspoon smoked paprika
• ½ teaspoon garlic powder
• Salt and black pepper
• Lemon wedges

Instructions

1. Rub fish with olive oil.
2. Coat with seasonings.
3. Heat skillet over medium-high heat.
4. Cook 4–5 minutes per side.
5. Serve with lemon wedges.

Nutrition (Per Serving)

• Calories: 309
• Protein: 41g
• Carbs: 2g
• Fat: 14g

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8. Garlic Parmesan Shrimp

Prep Time: 10 minutes

Cook Time: 8 minutes

Total Time: 18 minutes

Servings: 4

Ingredients

• 1½ pounds shrimp
• 2 tablespoons butter
• 3 garlic cloves, minced
• ¼ cup grated Parmesan
• 1 tablespoon parsley
• ½ teaspoon paprika
• Salt and pepper

Instructions

1. Melt butter in a skillet.
2. Cook garlic for 30 seconds.
3. Add shrimp and seasonings.
4. Cook until shrimp turn pink.
5. Stir in Parmesan and parsley before serving.

Nutrition (Per Serving)

• Calories: 312
• Protein: 37g
• Carbs: 2g
• Fat: 17g

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9. Sheet Pan Lemon Garlic Cod

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Servings: 4

Ingredients

• 4 cod fillets (6 oz each)
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 2 tablespoons lemon juice
• 1 teaspoon lemon zest
• 1 zucchini, sliced
• 1 cup broccoli florets
• ½ teaspoon paprika
• Salt and black pepper

Instructions

1. Preheat oven to 400°F (200°C).
2. Arrange cod and vegetables on a sheet pan.
3. Whisk olive oil, garlic, lemon juice, zest, paprika, salt, and pepper.
4. Drizzle over everything.
5. Bake for 18–20 minutes until the fish flakes easily.
6. Serve immediately.

Nutrition (Per Serving)

• Calories: 332
• Protein: 40g
• Carbs: 7g
• Fat: 16g

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10. Chili Lime Shrimp

Prep Time: 10 minutes

Cook Time: 8 minutes

Total Time: 18 minutes

Servings: 4

Ingredients

• 1½ pounds large shrimp, peeled
• 2 tablespoons olive oil
• Juice of 2 limes
• 1 teaspoon chili powder
• ½ teaspoon cumin
• ½ teaspoon garlic powder
• Salt and black pepper
• Fresh cilantro

Instructions

1. Toss shrimp with olive oil, lime juice, and seasonings.
2. Heat a skillet over medium-high heat.
3. Cook shrimp for 2–3 minutes per side.
4. Garnish with cilantro and serve.

Nutrition (Per Serving)

• Calories: 276
• Protein: 36g
• Carbs: 3g
• Fat: 13g

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11. Pesto Baked Salmon

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

Ingredients

• 4 salmon fillets
• ¼ cup basil pesto
• 2 tablespoons grated Parmesan
• 1 tablespoon olive oil
• Salt and pepper
• Lemon wedges

Instructions

1. Heat oven to 400°F (200°C).
2. Place salmon on a baking tray.
3. Spread pesto evenly over each fillet.
4. Sprinkle with Parmesan.
5. Bake for 14–16 minutes.
6. Serve with fresh lemon.

Nutrition (Per Serving)

• Calories: 408
• Protein: 39g
• Carbs: 3g
• Fat: 27g

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12. Garlic Butter Scallops

Prep Time: 10 minutes

Cook Time: 6 minutes

Total Time: 16 minutes

Servings: 4

Ingredients

• 1½ pounds sea scallops
• 2 tablespoons butter
• 2 garlic cloves, minced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt
• Black pepper
• Chopped parsley

Instructions

1. Pat scallops completely dry.
2. Heat olive oil in a hot skillet.
3. Sear scallops for 2–3 minutes per side.
4. Add butter and garlic.
5. Stir in lemon juice.
6. Spoon the sauce over scallops before serving.

Nutrition (Per Serving)

• Calories: 288
• Protein: 34g
• Carbs: 4g
• Fat: 14g

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13. Cajun Baked Catfish

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Servings: 4

Ingredients

• 4 catfish fillets
• 2 tablespoons olive oil
• 2 teaspoons Cajun seasoning
• 1 teaspoon paprika
• ½ teaspoon garlic powder
• Salt
• Black pepper
• Lemon wedges

Instructions

1. Preheat oven to 400°F (200°C).
2. Brush fish with olive oil.
3. Coat with seasonings.
4. Bake for 18–20 minutes.
5. Serve with lemon wedges.

Nutrition (Per Serving)

• Calories: 321
• Protein: 38g
• Carbs: 2g
• Fat: 17g

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14. Teriyaki Salmon Bowls

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Servings: 4

Ingredients

• 4 salmon fillets
• ¼ cup low-sodium teriyaki sauce
• 1 tablespoon sesame oil
• 1 teaspoon grated ginger
• 2 cups steamed broccoli
• 2 cups cooked brown rice
• Sesame seeds

Instructions

1. Brush salmon with teriyaki sauce and sesame oil.
2. Bake at 400°F (200°C) for 15 minutes.
3. Divide rice and broccoli into bowls.
4. Top with salmon.
5. Sprinkle with sesame seeds before serving.

Nutrition (Per Serving)

• Calories: 498
• Protein: 39g
• Carbs: 31g
• Fat: 22g

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15. Lemon Pepper Trout

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

Ingredients

• 4 trout fillets
• 2 tablespoons butter
• 1 teaspoon lemon pepper seasoning
• ½ teaspoon garlic powder
• Salt
• Fresh parsley
• Lemon slices

Instructions

1. Preheat oven to 400°F (200°C).
2. Place trout in a baking dish.
3. Brush with melted butter.
4. Sprinkle with seasonings.
5. Bake for 14–15 minutes.
6. Garnish with parsley and lemon.

Nutrition (Per Serving)

• Calories: 356
• Protein: 38g
• Carbs: 1g
• Fat: 22g

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16. Coconut Lime Shrimp Curry

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Servings: 4

Ingredients

• 1½ pounds shrimp
• 1 tablespoon olive oil
• 1 cup light coconut milk
• 2 teaspoons red curry paste
• 2 garlic cloves, minced
• 1 teaspoon grated ginger
• Juice of 1 lime
• Fresh cilantro

Instructions

1. Heat olive oil in a skillet.
2. Cook garlic and ginger for 1 minute.
3. Stir in curry paste and coconut milk.
4. Simmer for 5 minutes.
5. Add shrimp and cook until pink.
6. Finish with lime juice and cilantro.

Nutrition (Per Serving)

• Calories: 338
• Protein: 35g
• Carbs: 7g
• Fat: 18g

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17. Herb Crusted Halibut

Prep Time: 10 minutes

Cook Time: 18 minutes

Total Time: 28 minutes

Servings: 4

Ingredients

• 4 halibut fillets
• 2 tablespoons olive oil
• 2 tablespoons grated Parmesan
• 1 tablespoon chopped parsley
• 1 teaspoon garlic powder
• ½ teaspoon dried thyme
• Salt
• Black pepper

Instructions

1. Heat oven to 400°F (200°C).
2. Brush halibut with olive oil.
3. Mix Parmesan, parsley, garlic powder, thyme, salt, and pepper.
4. Press mixture onto the fish.
5. Bake for 16–18 minutes until flaky.

Nutrition (Per Serving)

• Calories: 334
• Protein: 43g
• Carbs: 2g
• Fat: 16g

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18. Mediterranean Shrimp and Spinach Skillet

Prep Time: 10 minutes

Cook Time: 12 minutes

Total Time: 22 minutes

Servings: 4

Ingredients

• 1½ pounds shrimp
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 5 cups baby spinach
• 1 cup cherry tomatoes, halved
• ¼ cup crumbled feta cheese
• 1 teaspoon Italian seasoning
• Salt and black pepper

Instructions

1. Heat olive oil in a large skillet.
2. Cook garlic for 30 seconds.
3. Add shrimp and cook until pink.
4. Stir in spinach and tomatoes until wilted.
5. Sprinkle with feta before serving.

Nutrition (Per Serving)

• Calories: 325
• Protein: 36g
• Carbs: 5g
• Fat: 17g

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19. Baked Dijon Salmon

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

Ingredients

• 4 salmon fillets (6 oz each)
• 2 tablespoons Dijon mustard
• 1 tablespoon honey
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 1 teaspoon dried dill
• Salt
• Black pepper

Instructions

1. Preheat oven to 400°F (200°C).
2. Whisk together Dijon mustard, honey, olive oil, garlic, dill, salt, and pepper.
3. Spread the mixture evenly over the salmon.
4. Bake for 14–16 minutes until the salmon flakes easily.
5. Serve hot with your favorite vegetables.

Nutrition (Per Serving)

• Calories: 396
• Protein: 39g
• Carbs: 6g
• Fat: 24g

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20. Garlic Butter Tuna Steaks

Prep Time: 10 minutes

Cook Time: 8 minutes

Total Time: 18 minutes

Servings: 4

Ingredients

• 4 tuna steaks (6 oz each)
• 2 tablespoons butter
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 teaspoon paprika
• Salt
• Black pepper
• 1 tablespoon chopped parsley

Instructions

1. Pat tuna steaks dry and season with paprika, salt, and pepper.
2. Heat olive oil in a skillet over medium-high heat.
3. Sear tuna for 2–3 minutes per side.
4. Add butter and garlic during the final minute of cooking.
5. Spoon the garlic butter over the tuna and garnish with parsley.

Nutrition (Per Serving)

• Calories: 356
• Protein: 43g
• Carbs: 1g
• Fat: 19g

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21. Greek Baked Shrimp

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Servings: 4

Ingredients

• 1½ pounds large shrimp, peeled
• 1 tablespoon olive oil
• 1½ cups diced tomatoes
• 3 garlic cloves, minced
• ½ teaspoon oregano
• ¼ teaspoon crushed red pepper flakes
• ½ cup crumbled feta cheese
• 2 tablespoons chopped parsley

Instructions

1. Preheat oven to 400°F (200°C).
2. Place tomatoes, garlic, olive oil, oregano, and pepper flakes in a baking dish.
3. Add shrimp and stir gently.
4. Sprinkle feta over the top.
5. Bake for 18–20 minutes.
6. Garnish with parsley before serving.

Nutrition (Per Serving)

• Calories: 318
• Protein: 36g
• Carbs: 6g
• Fat: 16g

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22. Air Fryer Parmesan Tilapia

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Servings: 4

Ingredients

• 4 tilapia fillets
• ¼ cup grated Parmesan cheese
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt
• Black pepper
• Lemon wedges

Instructions

1. Preheat the air fryer to 400°F (200°C).
2. Brush tilapia with olive oil.
3. Sprinkle Parmesan, garlic powder, paprika, salt, and pepper over each fillet.
4. Air fry for 8–10 minutes until golden and flaky.
5. Serve with lemon wedges.

Nutrition (Per Serving)

• Calories: 298
• Protein: 39g
• Carbs: 2g
• Fat: 14g

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23. Sesame Ginger Salmon

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

Ingredients

• 4 salmon fillets
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon grated ginger
• 2 garlic cloves, minced
• 1 teaspoon sesame seeds
• 2 sliced green onions

Instructions

1. Mix soy sauce, sesame oil, ginger, and garlic.
2. Brush the mixture over the salmon.
3. Bake at 400°F (200°C) for 14–16 minutes.
4. Sprinkle with sesame seeds and green onions before serving.

Nutrition (Per Serving)

• Calories: 401
• Protein: 39g
• Carbs: 3g
• Fat: 25g

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24. Mediterranean Baked Sea Bass

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Servings: 4

Ingredients

• 4 sea bass fillets
• 2 tablespoons olive oil
• 1 cup cherry tomatoes, halved
• ¼ cup sliced Kalamata olives
• 2 garlic cloves, minced
• 1 teaspoon Italian seasoning
• Salt
• Black pepper
• 2 tablespoons chopped fresh basil

Instructions

1. Preheat oven to 400°F (200°C).
2. Place sea bass in a baking dish.
3. Top with tomatoes, olives, garlic, olive oil, and seasonings.
4. Bake for 18–20 minutes until the fish flakes easily.
5. Garnish with fresh basil before serving.

Nutrition (Per Serving)

• Calories: 322
• Protein: 40g
• Carbs: 5g
• Fat: 15g

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25. Cilantro Lime Grilled Swordfish

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Servings: 4

Ingredients

• 4 swordfish steaks (6 oz each)
• 2 tablespoons olive oil
• Juice of 2 limes
• 2 garlic cloves, minced
• 2 tablespoons chopped cilantro
• 1 teaspoon cumin
• Salt
• Black pepper

Instructions

1. Whisk together olive oil, lime juice, garlic, cilantro, cumin, salt, and pepper.
2. Marinate the swordfish for 15 minutes.
3. Grill over medium-high heat for 4–5 minutes per side.
4. Remove from the grill and let rest for 2 minutes before serving.

Nutrition (Per Serving)

• Calories: 346
• Protein: 42g
• Carbs: 2g
• Fat: 18g

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Conclusion

These easy high protein seafood dinner recipes prove that healthy meals can be quick, delicious, and incredibly satisfying. Whether you’re craving flaky baked fish, juicy shrimp, rich salmon, or tender scallops, these recipes deliver plenty of protein while keeping prep simple enough for busy weeknights. Save this collection for meal planning, family dinners, or whenever you need fresh seafood inspiration that’s both nutritious and full of flavor.