Fish is oft under-appreciated meat when it comes to the dinner table, but these healthy fish recipes will change that.
Healthy Fish Recipes: Easy Favorites and Dinner Staples
1. 5-Ingredient Mustard Salmon
This is among the best easy, healthy fish recipes you can prepare in just 15 minutes!
- 1 1/4 pounds skinned wild salmon, cut into 4
- 2 Tbsp grainy mustard
- 2 Tbsp pure organic maple syrup
- 1 garlic clove, minced
- Juice of half a lemon
Step 1: Preheat Oven
Preheat the oven to 150 degrees F.
Step 2: Cook Salmon
Place salmon in a greased baking dish or pan, and bake at 400 degrees F for 10 minutes.
Step 3: Mix Mustard Sauce
While the salmon is cooking, combine mustard, lemon juice, maple syrup, and garlic in a small bowl.
Step 4: Baste Salmon
After 10 minutes of cooking, brush the salmon with the mustard mixture, then put back in the oven for the remaining 5 minutes or until the salmon is completely cooked.
2. Prosciutto Wrapped Cod
They say anything wrapped in bacon will taste good. Prosciutto is a fatty, cured, thinly sliced Italian ham, which sounds heavenly wrapped around some yummy, flaky cod.
- 1/4 teaspoon salt
- 4 141 g cod fillets
- 1/4 tsp pepper
- 2 56 g slice prosciutto
- 1 Tbsp cooking oil for greasing
Step 1: Season and Wrap the Cod
Season the cod fillets on both sides with salt and pepper. Wrap it in 1-2 slices of prosciutto.
Step 2: Grease the Skillet
Lightly grease a non-stick skillet and preheat it over medium-high.
Step 3: Cook the Fish
Cook the wrapped cod fillets for 3-4 minutes per each side. Continue until the prosciutto is crisp and the cod cooked through.
3. Saucy Salmon
This is what's been going down in my kitchen Juicy, saucy salmon courtesy of the @SaucyFishCo, served with a yummy Asparagus Stir Fry.
Go grab the recipe here –> https://t.co/KyDNb3c2H6#saucyfish #ad #saucychef pic.twitter.com/503gGwKkKJ
— Jane Sarchet (@HedgeComber) April 18, 2018
This is among the best healthy fish recipes you can try. It’s indulgent, saucy, and great healthy meal kids would love.
- 1 Tbsp olive oil
- 4 cloves minced garlic
- 1 tsp cumin
- 1/8 cup diced tomatoes with juice
- 1/2 tsp salt
- 1.5 cup tomato sauce
- 1/2 tsp coriander
- 198 g roasted red peppers, rinsed and sliced thinly
- 2 dried chile peppers (optional)
- 1/2 tsp pepper
- 1 bunch of Swiss chard, washed, dried, de-stemmed, and coarsely chopped
- 4 salmon fillets
- 1/4 cup chopped cilantro
Step 1: Preheat Oven
Preheat oven to 350 degrees F.
Step 2: Cook Sauce
Heat oil in a saute pan and add garlic. Cook for 1 minute until garlic is soft and golden.
Add tomatoes, tomato sauce, peppers, cumin, coriander, and 1/4 of salt and pepper. Bring the mixture to a boil, then reduce the heat to medium-low, simmering for 10 minutes until sauce thickens.
Remove pan from the stove, then extract the whole chili peppers.
Step 3: Bake
Line a glass baking dish with swiss chard. Season the salmon fillets with the remaining salt and pepper before placing atop the chard.
Cover the salmon in the sauce and place the baking dish, covered, into the oven. This takes about 15 minutes.
After 15 minutes, remove the cover and bake an additional 5 minutes before taking it out of the oven.
4. Easy Roast Cod with Lima Beans
This simple dish is among the best healthy fish recipes you can throw together one lazy night. It’s simple, healthy, light, yet very satisfying.
- 1 bag of frozen lima beans
- 4 divided tsp of olive oil
- 4 Tbsp chopped parsley, divided
- Some salt and pepper, to taste
- 8 Tbsp of white wine, divided
Step 1: Preheat the Oven
Preheat the oven to 375 degrees F.
Step 2: Assemble the Ingredients
Place 4 sheets of foil over a flat kitchen surface. Divide the lima beans evenly over the sheets.
Place a teaspoon of olive oil, a tablespoon of parsley, and a pinch of salt and pepper to each divided pile of beans. Toss gently to combine.
After tossing the beans, place 1 piece of fish over each bean pile. Pour 2 tablespoons of white wine over each piece of fish, then lightly sprinkle with salt and pepper before sealing the foil pockets.
Step 3: Bake
Place the fish pockets onto a baking sheet and bake for 20-30 minutes based on the thickness of the fish. After cooking, transfer the contents of each pocket onto a serving dish and serve.
5. Zesty Grilled Tilapia
Give an added kick to grilled tilapia with some brightening citrus zest. This is definitely a staple for your list of healthy fish dinner recipes.
- 6 pcs 170 g tilapia fillets
- 1 tsp orange zest
- 6 Tbsp olive oil
- 1 Tbsp orange juice, freshly squeezed
- 1 Tbsp fresh grated ginger
- Pepper for seasoning
- 1 tsp hot sauce
- Salt, to taste
Step 1: Prepare the Fish
Place the tilapia fillets in a large, non-metal dish. In a separate bowl, combine the oil, orange zest, orange juice, hot sauce, ginger, salt, and pepper.
Pour the sauce mixture over the fish. Cover and marinate for 30 minutes to an hour.
Step 2: Grill the Fish
Heat the grill to high. Brush the marinated fish with leftover oil before placing on the grill.
Grill the fish about 5 minutes per side, or until cooked through and flaky. Serve with a side of rice or vegetables.
6. Spicy Crab Pasta
Get your fix of kick and crab with this healthy fish recipe. Remember to use real crab, and not the fake crab meat!
- 2 Tbsp canola oil
- 1 cup white wine
- 2 Tbsp chopped flat-leaf parsley
- .45 kg al-dente cooked spaghetti, along with 1 cup of the pasta water
- 2 chilies, chopped finely
- .45 kg jumbo lump crab meat
- 2 minced garlic cloves
- 1 Tbsp chopped dill
- 2 tsp grated lemon zest
- 1 Tbsp chopped mint
- Extra virgin olive oil
- Salt and pepper for seasoning
Step 1: Saute Ingredients
Heat the canola oil in a saute pan on medium heat. Add chilies and garlic.
Cook until the chilies are soft and the garlic is a light golden brown.
Pour in the white wine and cook until it reduces. Add the crab, cooking just until the meat is heated through.
Step 2: Add Pasta and Herbs
Add the pasta and the pasta water into the saute pan and cook for 1 minute. Stir in the dill, parsley, mint, and lemon zest.
Drizzle olive oil over the pasta. Season with some salt and pepper before serving.
7. Salmon Kebabs with Yogurt Sauce
— edlyn g dsouza (@egeedee) July 21, 2016
Spice up your healthy fish recipes with this fun take on kebabs. It’s light, tasty, and healthy!
- 1 tsp cumin seeds
- 1 tsp ground coriander seeds
- 2 pods of cardamom
- 3 cloves
- 1 stick of cinnamon
- 1 cup plain or Greek yogurt
- 1/2 small red onion, chopped
- 1 Tbsp lemon juice
- 1 tsp cayenne pepper
- 1 kg salmon fillet, cut into 1-inch thick slices
- Olive oil for seasoning
- Salt and pepper to taste
- 30 cm wood skewers, soaked for half an hour in water
- 1/2 orange
Step 1: Heat Grill and Toast Spices
Turn the grill on high. Put spices on a small pan and toast atop the grill for 45-60 seconds, shaking the pan until the spices are fragrant.
Let the spices cool a bit before grinding finely in a spice grinder, coffee grinder, or a mortar and pestle.
Step 2: Blend the Sauce
Blend together onion, yogurt, lemon juice and orange zest, cayenne, and toasted ground spices in a food processor. Make sure the mixture is smooth before setting aside.
Step 3: Grill the Salmon
Pierce salmon with skewers, making sure the fish will be able to lie flat on the grill. Drizzle the salmon with olive oil and season with the salt and pepper.
Grill the salmon for 2-3 minutes per side, or until a char forms and the fish is cooked through. Serve with yogurt sauce and squeeze half the orange over everything for a refreshing tang.
8. Miso Glazed Cod
This fancy fish dish may seem like it’s from a restaurant, but it’s simple to make and has only 6 ingredients.
- 2.7 kg cod fillets
- 1/3 cup low sodium white miso
- 2 Tbsp mirin
- 1/4 cup dark brown sugar
- Toasted sesame seeds and scallions
- 1 tsp sesame oil
Step 1: Preheat
Preheat your boiler. Set aside and prepare the fish.
Step 2: Prepare Fish and Sauce
Rinse the cod fillets, patting dry with paper towels. Combine miso, sesame oil, brown sugar, and mirin in a bowl until the sugar dissolves.
Step 3: Marinate the Fish
Brush the fillets with the miso glaze. Marinate for 30 minutes to an hour.
Step 4: Broil the Fish
Place the fish under the broiler for about 3-4 minutes, until the top is charred and the miso glaze has become caramelized. After cooking, remove the fish and brush with leftover miso glaze.
Lower the heat to 375 degrees F, then cook the fish an additional 5 minutes. Serve with sesame seeds and scallions sprinkled over the top.
9. Mango BBQ Tilapia
This sweet and zesty fish recipe is healthy, tasty, and an instant crowd pleaser.
- 1/4 cups canned tomato sauce
- 2 Tbsp mango nectar
- 1 tsp molasses
- 2 Tbsp ketchup
- 1/2 tsp garlic powder
- 2 tsp brown sugar
- 1/4 cup diced tomatoes
- 2 tsp cider vinegar
- 1/4 cup diced mango
- 2 pcs 70 g tilapia fillets
- 1 Tbsp chopped cilantro
Step 1: Make Mango Sauce
Combine mango nectar, tomato sauce, vinegar, brown sugar, molasses, ketchup, and garlic powder. Stir in diced mango and tomatoes.
Place the fish in the mixing bowl and toss until coated. Cover the bowl and marinate in the fridge for half an hour.
Step 2: Cook the Fish
Spray a skillet with non-stick cooking spray and set the stove on medium heat. Cook fish and cover as the marinade starts to simmer.
Cover the skillet and let cook for about 5 minutes. Plate the tilapia, and sprinkle chopped cilantro and excess marinade.
10. Fish Tacos
Tacos are great for any occasion, and fish tacos make one of the best healthy baked fish recipes to make on a lazy summer day.
- 1/2 kg cod, cut into 16 parts
- 2 eggs, beaten lightly
- 1 1/2 cups panko breadcrumbs
- 1/4 tsp salt
- Pepper for seasoning
- 1 Tbsp canola oil
- 8 warmed corn tortillas
- 1 cup mango salsa
- 3 cups shredded green cabbage
- 1 cup flour
- Non-stick cooking spray
Step 1: Preheat Oven and Prepare Tray
Preheat oven to 450 degrees F. Place a wire rack atop a baking sheet, spraying the surface with the non-stick cooking spray.
Step 2: Batter the Fish
Place the eggs, flour, and panko in 3 small, separate bowls and season each with salt and pepper. Dredge each piece of fish in the flour, then the egg, then the panko, before transferring to the wire rack.
Step 3: Bake and Serve
Drizzle the battered fish with canola oil before putting into the oven and baking for 20-25 minutes. Flip the fish once each side once as they turn golden brown.
Once cooked, serve in tortillas. Top with the mango salsa and shredded cabbage.
Check out this sole meunière recipe by Chef Ludo Lefebvre in this video from Mind of a Chef:
Fish is a tasty and healthy dinner option that should be present on dinner tables more often. These tasty and healthy fish recipes are so easy to make you can serve them for dinner for a whole week!
It is also important for adults to consume a healthy mix of daily vitamins. We recommend this Vitamin D3 supplement.
What are your favorite, go-to healthy fish recipes? Share them with us in the comments section below!
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