BUDDY’S SEAFOOD MARKET

Healthy Seafood & Recipes Guide

Pick the right seafood for your health goals — then cook it the healthiest (and tastiest) way. This is a general nutrition guide and not medical advice.

🫀 Heart-friendly picks ⚖️ Lean protein options 🦪 Mineral-rich shellfish & mollusks 🍳 Healthy cooking methods

How to use this guide

  1. Step 1: Pick your health goal.
  2. Step 2: We show you what seafood to buy.
  3. Step 3: Follow the cooking style steps (right below your results).
Want the full cooking library?
Cooking Style Guide · Recipes & How-To

Step 1–3: Pick your goal (we’ll show you what to buy + how to cook it)

Choose what you’re working on, then we’ll recommend seafood options and show the cooking steps immediately.

Your recommendations

Step 2: Best finfish (fish)
Step 2: Best shellfish & mollusks
Step 2: Best cooking methods

Now follow the step-by-step cooking style guide below (Step 3).

Step 2: Quick seasoning ideas
Step 3: Choose a cooking style + follow the steps
Tap any style to see the best fish + tips. (These are your Cooking Style Guide steps embedded.)

🐟 Pick Your Fish by Cooking Style

Tap a style to see the best fish and quick tips. Simple, mobile-friendly, and ready for tonight’s dinner.

🛒 See This Week’s Menu ⬇️ Download PDF Guide
🔥Grilling — How to Get Perfect Fish Every Time
Tuna (Big Eye, Yellowfin, Bluefin)Black Sea Bass SwordfishMahi Mahi Snapper (whole/fillet) Grouper Amberjack Red Drum (Redfish) Wahoo Sheepshead Pompano Rockfish / Stripe Bass

Grilling fish is all about heat, timing, and a little patience.

🧂 Before You Grill

  • Pat it dry: Moisture causes steam and sticking.
  • Keep the skin on: Helps hold together + crisps nicely.
  • Avoid over-marinating: Citrus marinades max 15–20 minutes.
  • Clean & oil grates: Prevents sticking.
  • Preheat: 400–450°F (medium-high to high).

🔥 While You Grill

  • Be patient: Let it cook mostly on one side.
  • Don’t force it: It releases when ready.
  • Use a fish spatula: Makes flipping smooth.
  • Rest: 3–5 minutes before serving.

💡 Buddy’s Tip: Brush with olive oil + squeeze of lemon before grilling.

🥘Baking / Roasting — Easy, Flavorful, and Foolproof
SalmonCod / Haddock GrouperSnapper HalibutFlounder Ocean Perch Tilapia / SwaiCatfish WhitingPorgy Black Sea Bass

Pat the fish dry, lightly oil the pan (or use parchment), and preheat to 375°F.

👩🏾‍🍳 How to Season

  • Pat dry for better browning.
  • Oil so seasoning sticks.
  • Season both sides.
  • Add aromatics (garlic, lemon, herbs).
  • Optional marinade 30–60 minutes.

Tip: Bake until it flakes easily — rest a few minutes before serving.

🍤Frying (crispy & flaky)
WhitingCatfishFlounder CroakerPerch (Yellow)Snapper SpotsMulletOcean Perch
Tip: Fry at 350°F until golden; serve with tartar or hot sauce.
💧Poaching / Steaming (gentle & moist)
FlounderCod TroutSalmon TilapiaBlack Cod (Sablefish)Halibut
Tip: Try a court bouillon (onion, lemon, herbs) or ginger-cilantro broth.
🔥Broiling — Fast, Flavorful, and Perfectly Crisp
SalmonSwordfish Mahi MahiSnapper TunaGrouperKing Mackerel

Broil on foil-lined pan about 6 inches from heat for 8–10 minutes depending on thickness.

💡 Tips

  • Drizzle oil to prevent sticking and help browning.
  • Check doneness: flakes easily and about 145°F.
  • Watch closely: broilers cook fast.
💨Smoking (bold & rich)
SalmonMackerel BluefishTrout Shad
Tip: Salt + brown sugar + garlic powder + smoked paprika is a great balanced rub.

Need help choosing? Ask our team — we’ll match your recipe to the perfect fish.

Quick “Find Your Fish” table

Health GoalBest SeafoodBest Cooking
Heart healthSalmon, sardines, mackerelBake, grill, broil
Weight lossShrimp, cod, flounderSteam, bake
Cholesterol-friendlySnapper, sea bass, haddockBake, air-fry
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