Fast, high-protein meals start with seafood. No need for complicated techniques, most fish cooks in mere minutes in a hot skillet, broiler, grill or microwave oven.

Cost proves the biggest challenge for weeknight meals. Stocking up on frozen items when the sales happen helps. A package of fish fillets or a pouch of shrimp will thaw nicely overnight. If you forget, you can do a quick thaw by setting the tightly packaged seafood in a colander under cool running water.

Curry-seared shrimp makes our list of favorite fast meal-starters. A quick turn in a little Thai-style curry paste before a skillet-roast, these flavorful shrimp shine when tucked into a crusty roll, piled over pasta, tossed with a salad or simmered in a bowl of curry.

For the curry seasoning, choose either yellow or red bottled Thai-style curry paste available in most large grocery stores in the Asian aisle. The recipe also works well with dry curry powder, such as Madras-style, sold in the bottled spice section. Both add tremendous flavor, color and a bit of kick. Adjust the amount of curry as you cook to keep the spice level to your taste.

The curry searing method that follows also works well with 1-inch cubes of halibut or chicken breast. Halibut will cook in about the same time as the shrimp; add a couple of minutes if using chicken.

Serve bowls of curry and rice with a green salad. When tucking the shrimp into a sandwich, I like to up the amount of curry, so stir a little into the mayonnaise. Bold flavors in little time, just the way I like to cook.

Curry-Seared Shrimp

Makes 4 servings

1 teaspoon Thai-style yellow or red curry paste (or 1 teaspoon curry powder)

2 tablespoons vegetable oil

1 pound peeled and deveined medium to large shrimp

Chopped fresh cilantro or chives or a combination

1. Mix curry paste with the oil in a large bowl until smooth.

2. Pat shrimp dry. Leave shrimp whole or cut larger shrimp into halves or thirds. Add to curry mixture. Toss well to coat. Let stand 20 minutes or refrigerate up to 1 hour.

3. Heat a large, well-seasoned cast-iron or nonstick skillet over medium-high heat until a drop of water sizzles on contact. Add shrimp mixture and arrange in a single layer. Cook, without turning, for 2 minutes. Flip shrimp and cook until seared on the other side, 1 to 2 minutes. Remove from heat. Serve hot sprinkled with cilantro.

Yellow Curry and Corn with Roasted Shrimp

Makes 4 to 6 servings

Note: Make the rice before cooking the shrimp and assembling the curry.

2 cups basmati rice

4 cups cooked or thawed frozen corn kernels, 16 ounces

4 cups (1 quart) low-sodium chicken broth

1 can (13 to 14 ounces) unsweetened coconut milk

1 1/2 to 2 teaspoons Thai-style yellow curry paste

3/4 to 1 teaspoon salt

1 recipe curry-seared shrimp, see recipe

Chopped fresh cilantro

Small fresh mint leaves

2 small limes, cut into wedges, for serving

1. Cook rice and 2 2/3 cups water in a rice cooker according to manufacturer’s instructions. Alternatively, put rice and water into a medium-sized saucepan and heat until it boils. Reduce heat to very low; cover pan tightly and cook (without lifting the lid) until rice is tender, about 15 minutes. Remove from heat and let stand covered for 5 minutes. Fluff with a fork.

2. Meanwhile, put corn, broth, coconut milk, 1 1/2 teaspoons curry paste and 3/4 teaspoon salt into a blender (work in batches if necessary). Process until very smooth. Pour into a large saucepan or Dutch oven.

3. Make shrimp, remove from heat and let rest while you heat the curry.

4. Heat curry-corn mixture to simmer; cook over very low heat for 5 minutes. Remove from heat. Season as desired with more curry paste and salt.

5. Put a scoop of hot rice into a deep serving bowl. Ladle some of the curry-corn mixture over the rice. Top with a portion of the shrimp, including any pan juices from the shrimp. Sprinkle cilantro and mint. Pass lime wedges for squeezing over everything.

Curry-Seared Shrimp Sandwiches

Makes 2

1/2 recipe curry-seared shrimp, see recipe

3 to 4 tablespoons mayonnaise

1 teaspoon Dijon mustard

1/4 teaspoon Thai-style yellow curry paste or curry powder, optional

1/4 cup chopped fresh basil or cilantro or a combination

2 ciabatta or French bread rolls

4 slices ripe red tomato

4 lettuce leaves

1. Make curry-seared shrimp. Mix mayonnaise, mustard, optional curry and herbs in a small bowl.

2. Split rolls horizontally in half. Spread cut sides with mayonnaise mixture. Place tomato slices on the bottoms of the rolls. Top with shrimp, then lettuce leaves. Put the tops of the rolls in place. Serve.

(JeanMarie Brownson is a James Beard Award-winning author and the recipient of the IACP Cookbook Award for her latest cookbook, “Dinner at Home.” JeanMarie, a chef and authority on home cooking, Mexican cooking and specialty food, is one of the founding partners of Frontera Foods. She co-authored three cookbooks with chef Rick Bayless, including “Mexico: One Plate at a Time.” JeanMarie has enjoyed developing recipes and writing about food, travel and dining for more than four decades.)

©2025 JeanMarie Brownson. Distributed by Tribune Content Agency, LLC.