Check out some quick fish recipes in the ONIE Project's seafood booklet! Recipes include healthy options that are easy on the wallet.

1. SeafoodRecipes
www.onieproject.org

2. | Try to eat 8 oz of seafood each week!
You can eat it all in one sitting, or break it up throughout the
week! A drained can of tuna is about 3 -4 oz & an average
tilapia fillet is about 4-6 oz.
| Choose seafood for family meals
Seafood is packed with heart-healthy Omega-3 fats great for
all ages & can help improve nervous system development in
infants & children. Serve seafood twice a week in age-
appropriate portions. Look for low-mercury options such as
salmon, shrimp, tilapia, tuna & catfish!
| Get creative when choosing seafood:
Including a variety of seafood in your diet is important.
Try fresh, frozen & canned options. Look for seafood that
does not have salt added to it.
| Seafood is quick & easy to prepare
Most seafood portions cook quickly. Grilling, broiling,
roasting & baking are all healthy cooking methods. Shrimp
should be cooked until they are a milky white color. Fish
should reach 145 °F & easily flake with a fork.

3. Preparation:
1. Prepare oven to 375 °F. Lightly coat a large glass baking dish with
cooking spray.
2. Place fish in baking dish; top with onions & peppers.
3. In a medium bowl, whisk together tomato sauce, chili powder, garlic &
pepper.
4. Pour sauce mixture over fish & vegetables.
5. Cover dish with foil & bake 30 minutes, or until fish flakes with a fork.
Serves: 4 | Estimated Time: 40 min
Ingredients:
Non-stick cooking spray
4 (4 oz) Cod fillets
1 yellow onion, diced
1 green bell pepper, diced
1 (8 oz) can no-salt-added tomato sauce
2 cloves garlic, minced
1 tsp chili powder
1/4 tsp pepper
I di t
Serving size: 1/4th
recipe (293g)
Servings Per Recipe 4
Amount Per Serving
Calories 152
Total Fat 1g
Saturated Fat 0g
Trans Fats 0g
Cholesterol 49mg
Sodium 94mg
Total Carbohydrate 13g
Dietary Fiber 3g
Sugars 7g
Protein 22g
Vitamin A 10% Vitamin C 70%
Calcium 4% Iron 8%
*Percent Daily Values is based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs
Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2300mg 2300mg
Total Carbohydrate 300g 375g
Fiber 25g 30g
Calories per gram
Fat 9 • Carbohydrate 4 • Protein 4
% Daily Value
Calories from Fat 11
2%
0%
15%
4%
4%
15%

4. Ingredients:
2 (5 oz) cans chunk-light tuna
packed in water, drained
1 green apple, finely diced
1 stalk celery, diced
1/2 cup plain non-fat Greek yogurt
Serves: 6 | Estimated Time: 15 min
Preparation:
1. In a large bowl, whisk together yogurt, mustard & honey. Add tuna,
apples & celery. Mix well.
2. Spread tuna mix evenly on a slice of bread. Top with lettuce leaf &
slice of bread.
3. Repeat to make sandwiches. To make bite-size sandwiches, cut
into fourths.
2 tsp mustard
2 tsp honey
12 slices 100% whole-wheat bread
6 large lettuce leaves
Serving size: 1 sandwich (204g)
Servings Per Recipe 6
Amount Per Serving
Calories 244
Total Fat 3g
Saturated Fat 1g
Trans Fats 0g
Cholesterol 18mg
Sodium 493mg
Total Carbohydrate 31g
Dietary Fiber 5g
Sugars 9g
Protein 24g
Vitamin A 50% Vitamin C 15%
Calcium 10% Iron 15%
*Percent Daily Values is based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs
Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2300mg 2300mg
Total Carbohydrate 300g 375g
Fiber 25g 30g
Calories per gram
Fat 9 • Carbohydrate 4 • Protein 4
% Daily Value
Calories from Fat 23
4%
4%
6%
20%
10%
20%

5. Serves: 4 | Estimated Time: 25 min
Ingredients:
Non-stick cooking spray
1 lb boneless, skinless catfish fillets,
cut into 1-inch strips
1/4 cup 1% low-fat milk
2 Tbsp mustard
2 Tbsp honey
1/2 tsp dried thyme
1 tsp garlic powder
1 tsp paprika, divided
1/4 tsp cayenne pepper
1 cup crushed multigrain saltine
crackers (about 28 crackers)
Lemon juice (optional)
Serving size: 1/4th
recipe (165g)
Servings Per Recipe 4
Amount Per Serving
Calories 275
Total Fat 12g
Saturated Fat 3g
Trans Fats 0g
Cholesterol 54mg
Sodium 326mg
Total Carbohydrate 22g
Dietary Fiber 2g
Sugars 10g
Protein 21g
Vitamin A 8% Vitamin C 2%
Calcium 4% Iron 10%
*Percent Daily Values is based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs
Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2300mg 2300mg
Total Carbohydrate 300g 375g
Fiber 25g 30g
Calories per gram
Fat 9 • Carbohydrate 4 • Protein 4
% Daily Value
Calories from Fat 105
20%
15%
20%
15%
8%
8%
Preparation:
1. Preheat oven to 450 °F. Cover a large baking sheet with foil & lightly
coat with cooking spray.
2. In a small bowl, wisk together milk, mustard & honey. Add catfish to
mixture & stir to coat.
3. In a large, zip-close plastic bag, combine cracker crumbs, thyme, garlic
powder, paprika & cayenne pepper.
4. Add coated fish to crumb mixture. Close bag & shake to cover.
5. Place fish on baking sheet & lightly coat tops with cooking spray. Bake
10 minutes or until crispy & golden brown.

6. Preparation:
1. Prepare rice according to package directions. Fluff with a fork & set
aside.
2. In a large bowl, add paprika, chili paste & half the lemon juice. Stir to
combine. Add shrimp & mix well.
3. In a large skillet, heat oil over medium-high. Add garlic, zucchini &
sugar snap peas. Sauté 5-7 minutes or until crisp-tender.
4. Add shrimp & marinade to skillet. Cook 4-6 minutes or until pink. Add
remaining lemon juice. Toss to combine.
5. Serve shrimp & vegetables over rice.
Serves: 6 | Estimated Time: 20 min
Ingredients:
2 cups instant brown rice
1 tsp paprika
1 Tbsp chili paste
1 lemon, juiced, divided
1 lb frozen peeled & deveined shrimp
1 Tbsp olive oil
2 cloves garlic, minced
1 medium zucchini, cut into half moons
1 (8 oz) bag sugar snap peas, ends
trimmed
Serving size: 1/6th
(219g)
Servings Per Recipe 6
Amount Per Serving
Calories 210
Total Fat 4.5g
Saturated Fat 0g
Trans Fats 0g
Cholesterol 95mg
Sodium 490mg
Total Carbohydrate 30g
Dietary Fiber 3g
Sugars 3g
Protein 14g
Vitamin A 20% Vitamin C 70%
Calcium 8% Iron 8%
*Percent Daily Values is based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs
Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2300mg 2300mg
Total Carbohydrate 300g 375g
Fiber 25g 30g
Calories per gram
Fat 9 • Carbohydrate 4 • Protein 4
% Daily Value
Calories from Fat 40
8%
2%
30%
20%
10%
15%

7. Preparation:
1. In a medium bowl, mix mayonnaise, yogurt, vinegar & pepper flakes.
Stir in pineapple & coleslaw mix. Set aside.
2. In a shallow dish, combine cornmeal & Cajun seasoning. Coat fish with
cornmeal mix completely.
3. In a large skillet, heat oil over medium. Add fish & cook 3 minutes per
side or until golden brown & flakes easily with a fork.
4. Spread slaw on both pieces of toast, top with fish & stack to make
sandwiches.
Serves: 6 | Estimated Time: 25 min
Ingredients:
2 Tbsp olive oil mayonnaise
2 Tbsp plain non-fat Greek yogurt
2 tsp white vinegar
1/4 tsp crushed red pepper flakes
1 (8 oz) can crushed pineapple
in juice, drained
2 cups coleslaw veggie mix
1/4 cup cornmeal
1/4 tsp Cajun seasoning
4 (6 oz) tilapia filets
2 Tbsp canola oil
8 slices 100% whole-wheat
bread, toasted
I d
Serving size: 1 sandwich (339g)
Servings Per Recipe 4
Amount Per Serving
Calories 420
Total Fat 12g
Saturated Fat 1.5g
Trans Fats 0g
Cholesterol 75mg
Sodium 380mg
Total Carbohydrate 38g
Dietary Fiber 5g
Sugars11g
Protein 41g
Vitamin A 8% Vitamin C 30%
Calcium 15% Iron 10%
*Percent Daily Values is based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs
Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2300mg 2300mg
Total Carbohydrate 300g 375g
Fiber 25g 30g
Calories per gram
Fat 9 • Carbohydrate 4 • Protein 4
% Daily Value
Calories from Fat 110
20%
6%
25%
15%
15%
20%

8. Serves: 4 | Estimated Time: 30 min
Ingredients:
Non-stick cooking spray
4 (6 oz) tilapia filets
1 tsp garlic powder
1/4 tsp pepper
2 cups instant white rice
1/4 cup chopped fresh cilantro
1 (8 oz) can crushed pineapple in
juice, drained
1 tomato, diced
2 tsp chili paste
1 Tbsp lime juice
Preparation:
1. Preheat oven to 375°F. Line a baking sheet with aluminum foil & coat
with cooking spray.
2. Season tilapia with garlic & pepper. Place on baking sheet & bake 12-15
minutes or until fish flakes easily with a fork.
3. Meanwhile, prepare rice according to package directions. Fluff with
fork, add cilantro & set aside.
4. In a small bowl, mix pineapple, tomato, chili paste & lime juice.
5. To serve, plate fish over rice & evenly top with sweet & spicy sauce.
Serving size: 1/4th
recipe (336g)
Servings Per Recipe 4
Amount Per Serving
Calories 400
Total Fat 2.5g
Saturated Fat 1g
Trans Fats 0g
Cholesterol 75mg
Sodium 95mg
Total Carbohydrate 57g
Dietary Fiber 1g
Sugars 9g
Protein 37g
Vitamin A 8% Vitamin C 25%
Calcium 4% Iron 15%
*Percent Daily Values is based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs
Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2300mg 2300mg
Total Carbohydrate 300g 375g
Fiber 25g 30g
Calories per gram
Fat 9 • Carbohydrate 4 • Protein 4
% Daily Value
Calories from Fat 20
4%
4%
25%
4%
20%
4%

9. Serves: 4 | Estimated Time: 25 min
Taco Ingredients:
2 Tbsp lime juice
2 Tbsp olive oil, divided
1 1/2 Tbsp honey
1 tsp pepper, divided
1/4 tsp garlic powder
4 (4 oz) tilapia fillets
1/2 cup whole wheat flour
4 corn tortillas
Pico De Gallo Ingredients:
1 medium tomato, chopped
1 small red onion, finely diced
1 medium jalapeño, seeded &
chopped
1 tsp dried cilantro
1/2 tsp garlic powder
1/2 tsp pepper
2 Tbsp lime juice
Preparation:
1. To make Pico de Gallo, mix all ingredients in a bowl. Cover &
refrigerate.
2. In a small bowl, mix lime juice, 1 Tbsp oil, honey, 1/2 tsp pepper & garlic
powder. Place fish in mixture and coat to marinade.
3. When ready to cook, mix flour & remaining pepper on a plate. Remove
fish from marinade & lightly coat with flour on both sides.
4. In a medium skillet, heat remaining oil over medium-high. Add fish &
cook 3-4 minutes per side, or until fish flakes with a fork.
5. Place fish in tortillas & top with Pico De Gallo & lime juice.
SS
Serving size: 1 taco (235g)
Servings Per Recipe 4
Amount Per Serving
Calories 317
Total Fat 10g
Saturated Fat 2g
Trans Fats 0g
Cholesterol 57mg
Sodium 74mg
Total Carbohydrate 33g
Dietary Fiber 4g
Sugars 9g
Protein 27g
Vitamin A 6% Vitamin C 20%
Calcium 4% Iron 10%
*Percent Daily Values is based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs
Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2300mg 2300mg
Total Carbohydrate 300g 375g
Fiber 25g 30g
Calories per gram
Fat 9 • Carbohydrate 4 • Protein 4
% Daily Value
Calories from Fat 88
15%
10%
20%
4%
10%
20%
Tilapia is a mild-flavored fish
that is both low in fat & high in
protein!

10. Serves: 8 | Estimated Time: 25 min
Ingredients:
2 cups chopped frozen okra
1 3/4 cups frozen corn
1 medium onion, diced
2 Tbsp olive oil, divided
2 tsp creole seasoning, divided
Non-stick cooking spray
4 (4 oz) catfish fillets
Servings Per Recipe 4
Amount Per Serving
Calories 309
Total Fat 16g
Saturated Fat 3g
Trans Fats 0g
Cholesterol 53mg
Sodium 213mg
Total Carbohydrate 22g
Dietary Fiber 3g
Sugars 7g
Protein 21g
Vitamin A 8% Vitamin C 25%
Calcium 8% Iron 8%
*Percent Daily Values is based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs
Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2300mg 2300mg
Total Carbohydrate 300g 375g
Fiber 25g 30g
Calories per gram
Fat 9 • Carbohydrate 4 • Protein 4
% Daily Value
Calories from Fat 144
25%
15%
20%
8%
8%
15%
Preparation:
1. Preheat over to 450°F.
2. In a large bowl mix okra, corn, onion, 1 Tbsp oil & 1 tsp creole
seasoning. Lightly coat a large glass baking dish with cooking spray.
Spread vegetables evenly in dish & roast 20-25 minutes, or until
tender & lightly browned, stirring twice.
3. Meanwhile, sprinkle remaining creole seasoning on both sides of fish.
4. In a large skillet, heat remaining oil over medium. Add fish & cook 4
minutes per side or until fish flakes with a fork.
5. Serve fish over roasted vegetables.

11. Serves: 4 | Estimated Time: 15 min
Ingredients:
1/4 cup fat-free honey mustard
1/4 cup plain non-fat Greek yogurt
2 (6 oz) cans pink salmon in water, drained
2 red bell peppers, diced
2 stalks celery, diced
1 small red onion, finely diced
Preparation:
1. In a large bowl, whisk together honey mustard & yogurt.
2. Add remaining ingredients & mix well.
3. Serve on whole wheat crackers or with celery sticks.
SS
Serving size: 1/4th
(248g)
Servings Per Recipe 4
Amount Per Serving
Calories 200
Total Fat 8g
Saturated Fat 1.5g
Trans Fats 0g
Cholesterol 60mg
Sodium 570mg
Total Carbohydrate 14g
Dietary Fiber 3g
Sugars 8g
Protein 20g
Vitamin A 50% Vitamin C 180%
Calcium 20% Iron 6%
*Percent Daily Values is based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs
Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2300mg 2300mg
Total Carbohydrate 300g 375g
Fiber 25g 30g
Calories per gram
Fat 9 • Carbohydrate 4 • Protein 4
% Daily Value
Calories from Fat 70
10%
8%
20%
25%
4%
15%

12. www.onieproject.org
ONIE’s promise to you is that every #onierecipe is quick, easy to
prepare & healthy. To keep that promise, each recipe is developed,
ONIE test kitchen. More ONIE recipes are available at: