400-500 Calorie recipes from EAT SMARTER

Developed with the EAT SMARTER nutritionists and professional chefs
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100-250 Calorie
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600+ calorie
116 400-500 Calorie recipes from EAT SMARTER
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Fish and Coconut Noodles recipe
EatSmarter exclusive recipe
Fish and Coconut Noodles

with Lime

4.4
(5)

45 mins

45 mins

457 calories

95
Pan Seared Halibut recipe
Guilt-Free Delicacy
Pan Seared Halibut

with Pepper Sauce and Zucchini

4.375
(8)

75 mins

75 mins

466 calories

90
Avocado-Cilantro Sauce recipe
EatSmarter exclusive recipe
Avocado-Cilantro Sauce

with Fried Shrimp

4.333335
(3)

20 mins

35 mins

423 calories

92
Braised Tomatoes with Herbed Tuna recipe
EatSmarter exclusive recipe
Braised Tomatoes with Herbed Tuna

and Rice

4.285715
(7)

30 mins

75 mins

405 calories

97
Penne with Zucchini and Capers recipe
EatSmarter exclusive recipe
Penne with Zucchini and Capers

in Orange-Basil Sauce

4.22222
(9)

30 mins

30 mins

476 calories

79
Fish in Parchment recipe
Healthy Gourmet Kitchen
Fish in Parchment

with Carrot-Mango Couscous

4.166665
(6)

20 mins

35 mins

450 calories

79
Apple-Onion Couscous recipe
EatSmarter exclusive recipe
Apple-Onion Couscous

with Grilled Shrimp

4.07143
(14)

20 mins

20 mins

445 calories

87
Spaghetti and Prawn Parcels recipe
EatSmarter exclusive recipe
Spaghetti and Prawn Parcels

with Tomato Sauce

4.066665
(15)

35 mins

50 mins

497 calories

90
Tuna Steak on Bed of Rhubarb recipe
Tuna Steak on Bed of Rhubarb
4
(2)

30 mins

30 mins

485 calories

87
Fish and Shellfish Cioppino recipe
Fish and Shellfish Cioppino
4
(2)

40 mins

40 mins

390 calories

87
Pan Fried Pollock with Spicy Potato-Pea Puree recipe
Pan Fried Pollock with Spicy Potato-Pea Puree
4
(2)

30 mins

30 mins

497 calories

82
Salmon recipe
EatSmarter exclusive recipe
Salmon

with Three-Bean Salad and Dried Tomatoes

4
(1)

25 mins

45 mins

487 calories

96
Snapper in a Pumpkin Seed Crust recipe
EatSmarter exclusive recipe
Snapper in a Pumpkin Seed Crust

with Tomatillo Sauce

4
(1)

40 mins

55 mins

448 calories

100
Carp Fillet with Caramelized Grapes recipe
EatSmarter exclusive recipe
Carp Fillet with Caramelized Grapes

and Parsnip Puree

4
(1)

50 mins

50 mins

429 calories

84
Roasted Salmon Fillets recipe
EatSmarter exclusive recipe
Roasted Salmon Fillets

with Red Wine and Parsnips

4
(1)

120 mins

840 mins

456 calories

79
Lobster with Mediterranean Sauce recipe
EatSmarter exclusive recipe
Lobster with Mediterranean Sauce

and Squid Ink Pasta

4
(1)

40 mins

40 mins

496 calories

77
Baked Whole Sea Bream recipe
Low-Cal Dinner
Baked Whole Sea Bream

with Fennel

3.666665
(6)

25 mins

45 mins

405 calories
Avocado and Tomato Salad recipe
EatSmarter exclusive recipe
Avocado and Tomato Salad

with Smoked Halibut

3.555555
(9)

20 mins

20 mins

413 calories

88
Sea Bass Fillets with Caviar recipe
EatSmarter exclusive recipe
Sea Bass Fillets with Caviar

with White Wine and Leek Cream

3
(1)

20 mins

30 mins

423 calories

76
Pasta Shells in Tomato Sauce recipe
EatSmarter exclusive recipe
Pasta Shells in Tomato Sauce

with Anchovies and Marjoram

2.8
(5)

40 mins

50 mins

407 calories

90
Fried Mackerel Fillets recipe
EatSmarter exclusive recipe
Fried Mackerel Fillets

with Red Wine Sauce on Wilted Beet Greens

0
(0)

25 mins

45 mins

495 calories
Stuffed Chicken Wings recipe
EatSmarter exclusive recipe
Stuffed Chicken Wings

with Prawns and Mango Salad

0
(0)

90 mins

90 mins

484 calories

92
Gourmet Salad recipe
EatSmarter exclusive recipe
Gourmet Salad

with Sole Rolls and Grapes

0
(0)

60 mins

60 mins

412 calories

81
Crayfish Salad Stack recipe
EatSmarter exclusive recipe
Crayfish Salad Stack

with Apple and Curry Chips

0
(0)

60 mins

70 mins

430 calories

74
Skate Wing with Caper Sauce recipe
EatSmarter exclusive recipe
Skate Wing with Caper Sauce

and Olive Mashed Potatoes

0
(0)

60 mins

60 mins

474 calories

77
Cod-Vegetable Salad recipe
EatSmarter exclusive recipe
Cod-Vegetable Salad

with Bell Pepper, Cucumber, Tomatoes and Herbs

0
(0)

25 mins

45 mins

417 calories

93
Olive-Tomato Macaroni recipe
EatSmarter exclusive recipe
Olive-Tomato Macaroni

with Arugula

0
(0)

35 mins

35 mins

482 calories

89
Velvet Shrimp recipe
EatSmarter exclusive recipe
Velvet Shrimp

with Vegetables and Mushrooms

0
(0)

45 mins

45 mins

489 calories
Salmon with Fresh Chives and Tagliatelle recipe
Salmon with Fresh Chives and Tagliatelle
0
(0)

15 mins

35 mins

374 calories

79
Seafood Bisque recipe
Seafood Bisque
0
(0)

30 mins

50 mins
Roasted Peppers with Monkfish Fillets recipe
Roasted Peppers with Monkfish Fillets
0
(0)

10 mins

52 mins
Tuna and Cheese Crostini recipe
Tuna and Cheese Crostini
0
(0)

15 mins

15 mins

754 calories

76
Shrimp and Scallop Lasagne recipe
Shrimp and Scallop Lasagne
0
(0)

25 mins

105 mins
Baked Fish with Nuts and Broccoli recipe
Baked Fish with Nuts and Broccoli
0
(0)

30 mins

30 mins
Oriental Whole Trout recipe
Oriental Whole Trout
0
(0)

50 mins

50 mins
Vegetable and Cod Bake recipe
Vegetable and Cod Bake
0
(0)

80 mins

80 mins
Tuscan Seafood Stew recipe
Tuscan Seafood Stew
0
(0)

40 mins

75 mins
Herbed Sea Bream with Tomato En Papillote recipe
Herbed Sea Bream with Tomato En Papillote
0
(0)

30 mins

70 mins

468 calories

87
Trout in White Wine Sauce recipe
Trout in White Wine Sauce
0
(0)

40 mins

115 mins

1129 calories

81
Spanish Omelet Spanish with Swordfish recipe
Spanish Omelet Spanish with Swordfish
0
(0)

30 mins

55 mins
Turbot in Rhubarb Sauce recipe
Turbot in Rhubarb Sauce
0
(0)

45 mins

45 mins
Sole Fillets with Ratatouille recipe
Sole Fillets with Ratatouille
0
(0)

40 mins

40 mins

380 calories

88
Red Mullet on Red Onions and Spinach recipe
Red Mullet on Red Onions and Spinach
0
(0)

40 mins

40 mins

340 calories

68
Sole Rolls with Caviar and Egg Sauce recipe
Sole Rolls with Caviar and Egg Sauce
0
(0)

25 mins

25 mins
Perch and Asparagus in Puff Pastry recipe
Perch and Asparagus in Puff Pastry
0
(0)

35 mins

65 mins

618 calories

71
Creamy Fish Soup with Pernod recipe
Creamy Fish Soup with Pernod
0
(0)

30 mins

55 mins
Sea Bream with Baked Potatoes recipe
Sea Bream with Baked Potatoes
0
(0)

50 mins

50 mins

453 calories

87
Potato Stew with Fish recipe
Potato Stew with Fish
0
(0)

50 mins

50 mins

533 calories

85

We hope you enjoy our EAT SMARTER recipes in the 400-500 Calorie collection. Our recipes are not only delicious, they are also healthy. We hope to inspire you with our diverse collection of recipes and beautiful food imagery. Our list view below allows you to see multiple options at a glance and let your taste buds be the judge. This collection was curated by our team at EAT SMARTER to fit your needs within the category of 400-500 Calorie. If you like what you eat, please share your experience with us on our community and social media pages.

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