12 GLP-1 Salmon and Seafood Recipes Packed with Protein

By Andrea Cohen
Published 9/24/2026
Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT
Approved for These Diets:
GLP-1
In This Article
12 GLP-1 Salmon and Seafood Recipes Packed with Protein
Photo Credit: Adobe Stock

If you're on a GLP-1 medication and you've been staring at a chicken breast for the fourth night this week, seafood is the answer you've been looking for.

Fish and shellfish pack more protein per bite than almost anything else you can cook, and that protein is doing important work while you lose weight because it's what keeps you from losing muscle along with fat. Seafood also happens to pair naturally with high-fiber foods that balance out a meal, which is why many of the recipes here include quinoa, black beans, or a heap of greens.

Every one of these dishes comes from our Health eCooks Test Kitchen, where our chefs and registered dietitians build recipes around real nutrition and real flavor. Eight of the twelve have at least 25 grams of protein per serving, and ten are on the table in 30 minutes.

Just getting started on your weight loss medication journey? Our GLP-1 diet guidelines cover portions, protein targets, and how to build a balanced plate so you’ll have all the info you need to maximize nutrition while eating less.

Why Seafood Works So Well on a GLP-1 Diet

There's a reason dietitians keep pointing people toward fish on these medications, and it comes down to four things:

  • The protein numbers are hard to argue with. Salmon, tuna, and tilapia contain between 25 and 48 grams per serving in the recipes we've gathered here. Since your portions are probably a little smaller than they used to be, getting that much protein out of one modest fillet is exactly what you want.
  • Fish and fiber are natural partners. Black beans, quinoa, cabbage slaw, and leafy greens all pair well with fish, and all add the fiber that keeps a meal satisfying and your digestion on track.
  • It cooks fast. Shrimp takes three minutes. Most fillets are done in under fifteen. On nights when cooking feels like more than you signed up for, that's the difference between a real dinner and a bowl of cereal or takeout.
  • The flavors never get boring. Seafood can be seasoned in many ways, from citrus, ginger, and honey to Creole spices, briny olives, and wasabi, so dinner doesn't turn into the same meal on repeat.

When it comes to cooking seafood, keep this one tip in mind. Don't overcook it. Fish goes from tender to dry in about a minute, so pull it off the heat the moment it flakes.

12 GLP-1 Salmon and Seafood Recipes to Add to Your Meal Rotation

We've pulled together our favorite high-protein seafood dinners, ranging from a ginger baked tilapia with a remarkable 48 grams of protein to shrimp tacos that contain 10 grams of fiber. Each dish was developed by our team of chefs and dietitians to balance taste and nutrition, and the stats are listed for every recipe, so you’ll know what you're getting before you start cooking.

  1. 01

    Pan Seared Salmon with Blueberry Rhubarb Sauce

    Pan Seared Salmon with Blueberry Rhubarb Sauce
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Total time: 30 minutes | 269 calories, 35g protein per serving

    If you only make one recipe from this collection, make this one. The blueberry rhubarb sauce sounds like an odd idea on paper and then turns out to taste like something off a restaurant menu, sweet and tart against the richness of the fish. Underneath it all sits 35 grams of protein for 269 calories.

    View Recipe
  2. 02

    Orange Glazed Salmon

    Orange Glazed Salmon
    Photo Credit: iStock
    30 mins

    Total time: 30 minutes | 230 calories, 34g protein per serving

    Bright citrus and salmon have been a classic pairing forever, and the glaze here caramelizes into something genuinely special under the broiler. What earns this dish a place on this list though is the math. It has 34 grams of protein for 230 calories, which is about as nutritionally efficient as dinner gets.

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  3. 03

    Salmon with Salsa Verde

    Heart Healthy Salmon with Salsa Verde
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Total time: 30 minutes | 187 calories, 28g protein per serving

    Fresh herbs and garlic do all the work in this fresh-tasting dish, which is how this one stays light while still feeling like it took real effort to pull together. It's the leanest salmon dish here at 187 calories, and it delivers 28 grams of protein in half an hour.

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  4. 04

    Honey Lime Salmon

    Honey Lime Salmon
    Photo Credit: Adobe Stock
    30 mins

    Total time: 30 minutes | 396 calories, 24g protein per serving

    Honey and lime caramelize along the edges of the fillet while it roasts, giving you a sweet-tart crust that makes a plain fish dinner feel like a special occasion. Each serving has 24 grams of protein, and if you enjoy it over brown rice or quinoa, you've covered protein and fiber in a single dish.

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  5. 05

    Grilled Salmon with Asparagus

    Grilled Salmon with Asparagus
    30 mins

    Total time: 30 minutes | 292 calories, 31g protein per serving

    Everything goes on the grill at the same time, so there's one pan to wash and a finished meal waiting at the end. Salmon and asparagus with a spoonful of salsa verde adds up to 31 grams of protein for 292 calories. This is the kind of dinner that can easily become your weekly default seafood meal.

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  6. 06

    Ginger Baked Tilapia

    Heart Healthy Ginger Baked Tilapia (30-Minute Meal)
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Total time: 30 minutes | 268 calories, 48g protein per serving

    Make this one on the days you're determined to hit your protein target, because a single serving has 48 grams, far more than anything else in this collection. Tilapia is mild enough that fresh ginger can take the lead without a fight, and ginger has been calming unsettled stomachs for centuries, which is a welcome bonus on this medication.

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  7. 07

    Sesame Tuna Steak over Greens

    Heart Healthy Sesame Tuna Steak
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Total time: 30 minutes | 294 calories, 36g protein per serving

    Tuna steak eats like a piece of meat, so it satisfies in a way that lighter seafood sometimes doesn't. Sear it, slice it, fan it over a pile of greens, and you've got 36 grams of protein for 294 calories, with a toasted sesame crust that adds a welcome pop of flavor.

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  8. 08

    Lemon Garlic Shrimp with Herbed Quinoa

    Heart Healthy Lemon Garlic Shrimp with Herbed Quinoa
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Total time: 30 minutes | 269 calories, 31g protein per serving

    Shrimp cooks in roughly three minutes, which makes this one of the fastest meals you can put on the table. Spooning the shrimp over herbed quinoa adds protein from a second source, landing the whole plate at 31 grams, while also giving you a fiber boost. This dish reheats beautifully, so make extra to enjoy at another time.

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  9. 09

    Shrimp and Black Bean Tacos

    Heart Healthy Shrimp and Black Bean Tacos
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Total time: 30 minutes | 422 calories, 32g protein, 10g fiber per serving

    This recipe is the fiber champion of the group. With 10 grams of fiber per serving, it has more than triple any other recipe in this list. The shrimp and black beans together also add about 32 grams of protein. Fiber is the nutrient most people fall short on while taking a GLP-1, and it's the one that keeps everything moving comfortably, so this is a good recipe to keep in regular rotation.

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  10. 10

    Seared Scallops and Quinoa

    Heart Healthy Seared Scallops and Quinoa
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    Total time: 45 minutes | 239 calories, 24g protein per serving

    Scallops taste sweet and buttery, which makes them a good starting point if seafood has never really been your thing. Seared until golden and served over quinoa, this feels like a dish you'd order out, but it comes together at home in 45 minutes and contains 24 grams of protein per serving.

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  11. 11

    Tilapia with Olives

    Heart Healthy Tilapia with Olives
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Total time: 30 minutes | 155 calories, 23g protein per serving

    Briny olives and tomatoes give this mild white fish a Mediterranean personality, and the whole thing comes together in 30 minutes. At 155 calories, this is the lightest dinner in the collection, which makes it a smart choice for an evening when a smaller meal is all you're after. And it still has 23 grams of protein.

    View Recipe
  12. 12

    Blackened Red Snapper with Creole Sauce

    Blackened Red Snapper with Creole Sauce
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    Total time: 45 minutes | 177 calories, 23g protein per serving

    Bold Creole spices give flaky snapper genuine heat, and the sauce has enough going on that you won't find yourself wishing for anything richer. You get 23 grams of protein for 177 calories. It's also very low in sodium at 103 milligrams, which is worth knowing if you're following a low sodium diet alongside everything else.

    View Recipe

Tips for Cooking Seafood on a GLP-1 Diet

These habits make seafood easier to buy, cook, and enjoy while helping you meet your health goals:

  • Buy frozen. Most fish is frozen within hours of being caught, so it's often fresher than what's sitting behind the counter. If you keep fillets and shrimp in the freezer, a high-protein dinner is always thirty minutes away.
  • Eat the protein first. Start with the fish and work outward from there. That way the most important part of your meal is the part you're guaranteed to finish, whether or not you’re hungry enough to eat it all.
  • Always add fiber. Foods like beans, cabbage, roasted vegetables, greens, quinoa, and other whole grains can easily transform a simple piece of fish into a complete meal. Our GLP-1 side dishes were built for exactly this job.
  • Cook once, eat twice. Cold salmon and shrimp are excellent the next day, topping a salad or rolled into a wrap. Our GLP-1 salad recipes will give you some ideas of how to use up any leftovers (you can even substitute fish or shrimp for chicken). Many of our seafood dishes can also be reheated in minutes.
  • Start mild if you're not a fan of seafood. Tilapia, snapper, and cod are lightly flavored and take on whatever seasoning you add, which makes them an easy introduction for anyone who thinks they don't like fish.

Frequently Asked Questions

Here are the questions we hear most often about cooking and eating seafood on a GLP-1 diet.

  • Fish is one of the best protein sources you can choose while taking these medications. It delivers a lot of protein for relatively few calories, and protein is what protects your muscle mass as the weight comes off. Pair it with a high-fiber side and you've covered both nutrients that matter most on a GLP-1, which is the same principle our dietitians build on in our GLP-1 diet guidelines.

  • Most fish and shellfish land in a similar range, roughly 20 to 25 grams of protein in a 3-ounce cooked serving, with tuna and salmon toward the higher end. Portion size and what you serve alongside it make a bigger difference than which fish you decide to cook.

  • Start with mild fish like tilapia, snapper, and cod. They don’t taste fishy if they’re fresh (even if they’ve been previously frozen). Shrimp and scallops are often enjoyed even by people who think they don’t like fish. If you want the health benefits of eating fish but still aren’t a huge fan, season assertively with citrus, garlic, or spices and you'll find that you won’t really taste the fish.

  • Most health organizations recommend at least two servings of fish per week, and there's no reason a GLP-1 diet should change that. Talk with your doctor or a registered dietitian about what's right for you, especially if you have a chronic health condition or are watching your mercury intake.

  • Absolutely. Canned fish is affordable, shelf-stable, and just as high in protein as fresh. Look for options packed in water rather than oil and rinse the fish if you're watching sodium. On a day when cooking isn't in the cards, canned salmon or tuna is a fast route to an easy high-protein lunch or dinner.

Looking for More GLP-1 Recipes?

If these seafood dinners hit the spot, you'll like our other GLP-1 collections:

 

Always talk with your healthcare provider or a registered dietitian about the eating plan that's right for you while taking a GLP-1 medication.

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