5 Deliciously Nourishing Healthy Seafood Recipes You Must Try

The best thing about seafood dishes is that the ingredients speak for themselves. With a lot of fish based dishes, tossing fish in a pan or roasting it in the oven allows all the beautiful juices to release.

Beyond taste, seafood plays an important role in a healthy diet. The NHS recommends that a healthy, balanced diet includes at least two portions of fish per week, one of which should be oily fish. Rich in essential vitamins, minerals and omega-3 fatty acids, fish is widely recognised for supporting heart health and overall wellbeing.

In this post, we’ve curated a selection of healthy seafood recipes from our head chefs. Some are hearty, comforting dishes packed with bold flavours, while others are lighter plates that can be on the table in 20 minutes — perfect for a quick, nourishing midweek dinner. Whether you’re looking to eat more fish or simply cook it better, these recipes are designed to make seafood both approachable and rewarding.

1. Butterflied Mackerel with Orange & Fennel Salad

Bright citrus, fresh herbs and gentle heat cut beautifully through the richness of grilled mackerel in this vibrant dish. Sweet orange, aniseed fennel and smoky, spicy chickpeas bring balance and texture, finished with a luxurious smoked salmon mayonnaise.

Serves: 2

Time: 30 minutes

Ingredients

• 4 mackerel (200–300g each), butterflied
• 2 fennel bulbs, very thinly sliced (mandolin recommended)
• 2 oranges
• 10g dill, finely chopped
• 2 red chillies, finely diced
• 1 × 220g tin chickpeas, drained
• 1 tbsp Cajun seasoning
• Zest of 1 lime
• 250g mayonnaise
• 75g smoked salmon, finely sliced
• Small handful of chives, finely chopped
• Salt
• Neutral oil (e.g. vegetable or sunflower)

Method

1. Preheat the oven to 180°C (fan 160°C). Line a baking tray with parchment.
2. Prepare the salad:
   • Peel the oranges, removing all pith. Slice one and a half oranges into rounds and place in a large bowl.
   • Squeeze the juice from the remaining half orange over the bowl.
   • Add the fennel and dill, season lightly with salt, mix well, and set aside to marinate for 20 minutes.
3. Roast the chickpeas:
   • Spread the drained chickpeas on the prepared tray.
   • Drizzle lightly with oil, then add the Cajun seasoning, diced chilli, lime zest and a pinch of salt.
   • Toss well to coat evenly.
   • Roast for 6–8 minutes until hot and lightly crisped. Remove and set aside.
4. Make the smoked salmon mayonnaise:
   • In a small bowl, mix the mayonnaise, smoked salmon and chives until evenly combined.
   • Cover and refrigerate for 10–15 minutes to allow the flavours to develop.
5. Cook the mackerel:
   • Preheat the grill to high.
   • Place the mackerel skin-side down on a lightly oiled baking tray.
   • Season with salt and a little oil.
   • Grill for 4–6 minutes, until the flesh is just cooked through and flakes easily.
6. Serve:
   • Divide the fennel and orange salad between plates.
   • Add the grilled mackerel and scatter over the roasted chickpeas.
   • Finish with a generous spoonful of smoked salmon mayonnaise on the side.

2. Garlic & Chilli Grilled Sardines

Sweet, oily sardines are lifted with sizzling garlic, chilli and butter in this fast, high-heat dish. Peppery rocket, smoky salmon and a rich crab mayonnaise bring freshness and indulgence to balance the heat.

Serves: 2

Time: 15 minutes

Ingredients

• 10 large sardines, scaled and gutted
• 100g unsalted butter
• 1 red chilli, finely sliced
• 4 garlic cloves, crushed
• 100g rocket
• 250g smoked salmon, sliced
• 50g sun-blushed tomatoes, sliced
• 25g Parmesan, finely grated
• 100g mixed crab meat
• 150ml mayonnaise
• Small handful of chives, finely chopped
• Olive oil
• Salt and freshly ground black pepper

Method

1. Preheat the oven to 180°C (fan 160°C). Preheat the grill to high.
2. Grill the sardines:
   • Place the sardines in a single layer on a lightly oiled baking tray.
   • Drizzle with a little olive oil and season generously with salt.
   • Grill for 4–6 minutes until the skins blister and begin to crisp.
3. Add garlic, chilli and butter:
   • Remove the tray from the grill. Scatter over the sliced chilli and crushed garlic.
   • Dot the butter evenly over the fish.
   • Transfer to the oven and roast for a further 4–5 minutes, until the sardines are just cooked through and the butter is foaming and fragrant.
4. Prepare the salad:
   • In a large bowl, gently combine the rocket, sun-blushed tomatoes, smoked salmon and Parmesan.
   • Season lightly with black pepper and set aside.
5. Make the crab mayonnaise:
   • In a separate bowl, mix the crab meat with the mayonnaise and chopped chives until smooth.
   • Taste and adjust seasoning if needed.
6. Serve:
   • Spoon the hot sardines and garlic-chilli butter onto plates.
   • Serve alongside the rocket and smoked salmon salad and a generous dollop of crab mayonnaise.

Grilled Mackerel with Roasted Squash, Beetroot & Walnut Salad

Rich, smoky mackerel pairs beautifully with sweet roasted squash, earthy beetroot and bitter leaves in this hearty yet balanced dish. A sharp balsamic dressing and a silky smoked salmon mayonnaise cut through the richness and bring everything together.

Serves: 2

Time: 45 minutes

Ingredients

• 4 butterflied mackerel fillets
• 150g smoked salmon, finely diced
• 3 tbsp mayonnaise
• Small handful of chives, finely chopped
• ½ butternut squash, peeled and cut into 2cm cubes
• 1 tbsp Cajun seasoning
• 200g wild mushrooms, roughly diced
• 200g cooked beetroot, diced
• Handful of walnuts
• Rocket leaves

For the balsamic dressing:

• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and freshly ground black pepper

To cook:

• Olive oil
• Butter
• Salt and freshly ground black pepper

Method

1. Make the smoked salmon mayonnaise:
   • In a small bowl, mix the diced smoked salmon, chopped chives and mayonnaise until evenly combined.
   • Cover and refrigerate until ready to serve.
2. Roast the squash:
   • Preheat the oven to 180°C (fan 160°C).
   • Place the diced squash on a baking tray, drizzle with olive oil, season with salt and pepper, and toss to coat.
   • Roast for 25–30 minutes, turning once, until soft and lightly caramelised.
3. Prepare the dressing:
   • In a small bowl, whisk together the olive oil and balsamic vinegar.
   • Season lightly with salt and pepper and set aside.
4. Toast the walnuts:
   • Heat a dry frying pan over medium heat.
   • Add the walnuts and toast for 2–3 minutes, shaking the pan frequently, until fragrant.
   • Remove from the heat and allow to cool slightly.
5. Cook the vegetables:
   • Heat a little butter in a frying pan over medium heat.
   • Add the mushrooms and cook for 3–4 minutes until softened and lightly coloured.
   • Add the beetroot and roasted squash and cook gently for a further 2 minutes, just to warm through.
   • Remove from the heat.
6. Dress the rocket:
   • Place the rocket in a large bowl, add the toasted walnuts and drizzle with the balsamic dressing.
   • Toss lightly to coat.
7. Cook the mackerel:
   • Preheat the grill to medium-high.
   • Place the mackerel skin-side down on a lightly oiled baking tray.
   • Rub with a little oil, season with salt and sprinkle with the Cajun seasoning.
   • Grill for 8–10 minutes, until just cooked through and the skin is crisp.
8. Plate:
   • Spoon a generous layer of smoked salmon mayonnaise onto each plate.
   • Top with the dressed rocket and walnut salad, followed by the warm beetroot, mushroom and squash mixture.
   • Finish with the grilled mackerel on top.

4. Grilled Salmon with Coconut, Chilli & Shellfish Broth

Silky salmon sits in a fragrant coconut broth infused with chilli, white wine and sweet shellfish liquor. Mussels, cockles and fresh greens bring depth and texture, finished with bright herbs and gentle heat.

Serves: 2

Time: 40 minutes

Ingredients

• 4 salmon fillets (approx. 400g total)
• Olive oil

For the coconut shellfish sauce:

• 1 white onion, finely chopped
• 100g mussels, in shells
• 100g cockles, in shells
• 200ml dry white wine
• 200ml fish stock
• 1 × 400ml tin coconut milk
• 1 red chilli, roughly chopped
• Ultimate salt blend (get the recipe here)

To finish:

• 100g spring greens, finely shredded
• 100g mangetout
• 150g violet potatoes, boiled and halved
• 1 red chilli, thinly sliced
• 1 spring onion, finely sliced
• Fresh coriander, chopped

Method

1. Cook the shellfish:
   • Heat a little olive oil in a large, wide pan over medium heat.
   • Add the chopped onion and cook for 5 minutes until soft but not coloured.
   • Add the mussels, cockles and white wine, cover with a lid and steam for 3–4 minutes, shaking the pan occasionally, until the shells open.
2. Separate shellfish and liquor:
   • Drain the shellfish through a sieve set over a bowl to catch the cooking liquor.
   • Discard any unopened shells.
   • Set the shellfish aside to cool slightly.
3. Build the sauce:
   • Return the shellfish liquor to the pan.
   • Add the fish stock, coconut milk and chopped chilli.
   • Simmer gently for 10–15 minutes until reduced slightly and sauce-like.
   • Season carefully with the salt blend (the shellfish liquor will already be salty). Keep warm on a low heat.
4. Prepare the shellfish meat:
   • Once cool enough to handle, remove the mussel and cockle meat from their shells and set aside.
5. Cook the salmon:
   • Preheat the grill to medium-high.
   • Lightly oil the salmon fillets and season on both sides with the salt blend.
   • Grill for 6–8 minutes, until just cooked through and still pink in the centre (63–70°C if using a probe).
6. Finish the sauce:
   • Increase the heat under the sauce to medium.
   • Add the spring greens and mangetout and cook for 2 minutes until just tender.
   • Add the boiled potatoes and reserved shellfish meat and gently warm through for 1–2 minutes. Do not boil.
7. Serve:
   • Ladle the coconut shellfish sauce and vegetables into deep bowls.
   • Place the grilled salmon on top.
   • Garnish with sliced red chilli, spring onion and chopped coriander.

5. Grilled Herrings with Horseradish Creme Fraiche

A staple of Scandinavian cuisine, the humble herring has fallen out of favour in the UK over the past few decades, despite swimming around our coastline in huge numbers. Yet recent research shows that this fish, rich in omega-3 oils, offers even greater health benefits than once thought — and it helps that it tastes pretty marvellous, too. This recipe pairs herring’s strong, distinctive flavour with the equally feisty notes of mustard and horseradish, giving it the perfect platform. Eat up; it’s good for you.

Serves: 2

Time: 20 minutes

Ingredients

• 4 herrings (200–250g each), gutted, scaled and roes removed
• Olive oil
• Sea salt and freshly ground black pepper
• 100ml crème fraîche
• 1 tsp wholegrain mustard
• 1 tsp creamed horseradish (or more, to taste)
• Small handful of chives, finely chopped

Method

1. Preheat the grill to high. Lightly oil a baking tray.
2. Prepare the herrings:
   • Place the herrings on the tray, drizzle lightly with olive oil and season generously with salt and black pepper.
   • Grill for 6–8 minutes, turning once if needed, until cooked through and the skin is lightly blistered.
3. Make the sauce:
   • In a small bowl, mix together the crème fraîche, wholegrain mustard and creamed horseradish until smooth.
   • Taste and add more horseradish if you prefer a stronger heat.
4. Serve:
   • Divide the hot herrings between two plates.
   • Spoon the horseradish crème fraîche over the fish so it gently melts.
   • Finish with a sprinkle of chopped chives and serve immediately, ideally with a simple watercress salad.

6. Lesley Waters’ Glazed Lemon Sole Tart

This wonderfully summery tart — perfect served with a light, freshly dressed salad — is one of the finest ways to showcase the sweet, delicate flavour of lemon sole.

Serves: 4

Time: 1 hour 10 minutes

Ingredients

• 250g shortcrust pastry
• 225g lemon sole fillet
• 300ml milk
• 1 bay leaf
• 25g butter
• 1 small onion, finely chopped
• 25g plain flour
• 1 egg, separated
• Small handful of fresh parsley, finely chopped
• Squeeze of lemon juice
• Homemade hollandaise sauce (see page 16, book one)
• Salt and freshly ground black pepper

Method

1. Prepare the pastry case:
   • Preheat the oven to 200°C / 400°F.
   • Roll out the pastry on a lightly floured surface and use it to line a 20cm loose-bottomed tart tin.
   • Chill for 15 minutes.
2. Blind bake:
   • Line the pastry with greaseproof paper and fill with baking beans.
   • Bake for 10–15 minutes until the sides are set.
   • Remove the paper and beans and return the case to the oven for 3–5 minutes until the base is just cooked and pale golden.
   • Remove from the oven and reduce the temperature to 180°C / 375°F.
3. Poach the fish:
   • Place the lemon sole in a shallow pan and cover with the milk.
   • Add the bay leaf and bring just to the boil, then immediately reduce the heat.
   • Poach very gently for 4–5 minutes, until the fish is just cooked.
   • Lift out the fish and allow it to cool slightly, then coarsely flake.
   • Reserve the cooking milk and allow it to cool.
4. Make the sauce base:
   • Melt the butter in a small saucepan over medium heat.
   • Add the onion and cook for 5–6 minutes until soft but not coloured.
   • Stir in the flour and cook for 1 minute.
   • Remove from the heat and gradually whisk in the cooled poaching milk until smooth.
   • Return to the heat, bring to the boil and simmer for 2 minutes until thickened.
   • Season and allow to cool slightly.
5. Assemble the filling:
   • Stir the egg yolk, flaked fish, parsley and lemon juice into the sauce.
   • Whisk the egg white to medium-stiff peaks and gently fold it into the mixture.
6. Bake the tart:
   • Pour the filling into the prepared pastry case and level the surface.
   • Bake for 20–25 minutes until just set and lightly golden.
7. Glaze and finish:
   • Preheat the grill to medium-high.
   • Prepare the hollandaise sauce.
   • Spoon the hollandaise over the baked tart and place under the grill briefly until lightly browned.
8. Serve:
   • Serve immediately, with a crisp green salad on the side.

These recipes are a collection of wisdom passed down from our founders who started the Hive Beach Café in 1991, as well as from the fantastic chefs whose creative culinary minds have been allowed to run wild in our kitchens. These seafood pasta recipes have been taken from our books The Hive Beach Café Cookbook and The Hive Cookbook Volume 3—both available to purchase from our online shop. We created our cookbooks to satisfy the appetites of locals and holidaymakers who regularly visit the Hive Café, so that they can recreate their most loved dishes in the heart of their home.