Super healthy fish dishes that even a novice cook can prepare.
Lindsay Brown 1 / 16
Fida @ Sweet and Savoury Pursuits
Think delicious and healthy fish dishes are relegated to a fine dining experience? Well you thought wrong! Fresh (and canned and frozen) fish is a snap to make no matter what your cooking skills may be. Preparing fish at home is a no brainer when you’re eating well and trying drop the flab and gain muscle. Not only is it low in fat and packed with protein, its also loaded with heart healthy omega-3 fatty acids and vitamin D (an essential vitamin that many people are deficient in).
Here, 15 healthy and easy fish recipes that are a breeze to make and feature simple and easy-to-find ingredients. Start incorporating these meals into your healthy eating routine and you’ll be seeing results in no time.
Ingredients 1 lb red snapper filets 1/8 tsp salt 1/8 tsp black pepper 1/4 tsp garlic powder 1 lime 3 tbsp sp honey 1.5 tbsp sriracha 1 tbsp orange juice
1. Preheat oven to 450 degrees.
2. Lay a large sheet of aluminum foil on a baking pan. Lightly grease the foil, then lay fish on top of foil. Sprinkle with salt, pepper, and garlic powder. Squeeze juice from half of the lime onto the fish and allow to sit for about 5 minutes.
3. Meanwhile, in a small bowl, mix together the honey, sriracha, and orange juice. Squeeze the remainder of the lime juice into the bowl. Stir to combine. Taste for heat. If it's too spicy, add extra honey, lime juice, or orange juice until you can tolerate the heat. Pour mixture on fish.
4. Fold and gather sides and ends of foil to create a foil pouch around fish. Pull back some foil on seam to create a small hole for steam to escape.
5. Place in oven and bake for 12-15 minutes, until fish flakes easily.
Notes: Seared ahi is best eaten on same day. However, leftovers can be tightly wrapped and chilled for up to 1 day.
Ingredients 2 tbsp regular strength soy sauce 2 tbsp freshly squeezed lemon juice 1 tbsp Asian toasted sesame oil (found in the Asian aisle) 2 tsp garlic powder 2 tsp granulated sugar 1 tsp kosher salt 1 tsp freshly cracked black pepper 2 to 2 1/2 lbs fresh ahi tuna steaks, about 1½-1⅔ inches thick oil for cooking
Optional: freshly chopped cilantro, green scallions, sesame seeds for garnish. Optional: Sriracha mayo for drizzling
Directions 1. In a bowl, whisk together the first 7 ingredients to make a marinade. Towel dry tuna steaks and place in a glass or ceramic dish. Pour marinade over the fish, turning to coat well throughout. Cover tightly and chill several hours to overnight; turn fish over at least once in the middle of marinade time.
2. Heat 3 tbsp oil in a large heavy skillet (aluminum or stainless steel; not nonstick) until oil is smoking. Sear ahi steaks 1½ minutes per side on high heat, taking care to flip carefully with a flat, steel spatula. (If your tuna is less than 1½ inches thick, sear for only 1 minute per side.)
3. Transfer seared ahi to a large cutting board and let rest/cool 10 minutes. Use a very sharp (serrated works well) knife to slice thinly across the grain.
4. Serve chilled or at room temp, over your favorite salad greens. Sprinkle with sesame seeds and cilantro or green onions, if desired. Drizzle with Sriracha mayo if desired.
For the salmon: 4 frozen or fresh sockeye salmon filets Olive oil Brown sugar Salt & pepper to taste
For the avocado salsa: 1 avocado, diced 1 red pepper, diced 1 yellow pepper, diced 1 small red onion, diced Juice of 1 lime ¼ cup cilantro, basil or parsley, chopped (I highly recommend the cilantro!) ½ tsp salt ¼ tsp red chili flakes
1. Preheat grill to med-high heat.
2. Brush salmon with a little bit of olive oil, then brown sugar. Season with salt and pepper then put on the grill skin-side down for 10-12 min, watching carefully.
3. Meanwhile, mix together the all salsa ingredients.
4. Remove salmon from the grill and toss with salsa. Serve alongside brown rice or BBQ potatoes and enjoy!
2 cans King Oscar Sardines with Spicy Cracked Pepper 1-1/2 cups Kalamata olives, pitted 3 tablespoons capers, rinsed and drained 1/2 teaspoon fresh thyme, minced 1 to 2 tbs olive oil from can, with peppers 12-18 cherry tomatoes, halved Salt and pepper to taste
1. Reserve oil and cracked pepper from can.
2. Halve and core the cherry tomatoes.
3. Coarsely chop all other ingredients, mix together, season with salt and pepper.
4. Spoon tapenade into tomato halves.
*Serve tomato bites on their own, or place atop your favorite crackers. Substitute King Oscar Sardines in Olive Oil or King Oscar Skinless & Boneless Sardines. If you are not using the tapenade immediately, cover tightly and refrigerate.
Greek Braised Cod with Tomatoes and Kalamata Olives
1 tablespoon olive oil 4 cloves garlic, minced 1 teaspoon dried oregano ½ teaspoon fennel seeds, lightly crushed ½ teaspoon crushed red pepper ½ cup dry white wine 1 28-ounce can diced tomatoes ½ cup chopped kalamata olives 1½ lbs fresh cod filets
1. Heat olive oil in a large sided skillet on medium heat. Add garlic and saute 30 seconds until fragrant. Stir in oregano, fennel and crushed red pepper, cooking another 30-60 seconds until fragrant. Pour in white wine, increase heat to medium-high, and simmer until reduced by half, about 2-3 minutes. Pour in tomatoes and olives and simmer about 5 minutes. Taste sauce and season with salt and pepper. Place cod filets evenly in the skillet, using a spoon to scoop a little bit of the sauce over the top. Cover and simmer until fish is tender and flakes easily with a fork, about 5 minutes. Serve cod filets topped with sauce.
Blackened Mahi Mahi Fish Tacos with Avocado Lime Sauce
For the Avocado Lime Sauce: ½ cup sour cream 1 ripe avocado 2 tablespoons fresh cilantro 1 tablespoon fresh lime juice Zest of 1 lime ½ teaspoon serrano pepper seeded and chopped
For the Blackened Mahi Mahi Tacos: 1½ teaspoons smoked paprika 1½ teaspoons dark brown sugar ½ teaspoon garlic powder ½ teaspoon onion powder ½ teaspoon salt ¾ teaspoon ground cumin ¼ teaspoon chili powder 1½ pounds Mahi Mahi filets, cut lengthwise into smaller pieces if needed 1 tablespoon vegetable oil 8 (6-inch) corn tortillas 8 lime wedges 1 cup diced tomatoes 1 cup red cabbage, sliced thin 1 cup green cabbage, sliced thin Cilantro, for garnish
1. Combine sour cream, avocado, cilantro, lime juice, lime zest and Serrano pepper in a blender; process until smooth. Transfer to a small bowl and refrigerate.
2. Combine paprika, brown sugar, garlic powder, onion powder, salt, cumin and chili pepper in a small bowl. Sprinkle seasoning evenly over both sides of the fish filets.
3. Heat oil in a large cast-iron skillet or sauté pan over medium-high heat. Add fish to pan; cook 2-3 minutes on each side or until desired degree of doneness.
4. Warm tortillas according to package directions. Divide fish evenly among tortillas. Serve with lime wedges, tomatoes, cabbage, and cilantro.
Ingredients 1 pound salmon fillets 2 tablespoons peach preserves (no added sugar) 1 tablespoon olive oil Juice of 1/2 lime 1 large jalapeño, sliced Salt, to taste
Instructions 1. Preheat oven to 400°.
2. In a small bowl whisk together the preserves, olive oil, and lime juice.
3. Sprinkle salmon with salt and place on a baking sheet skin side down. Top with half of the peach mixture and the lay a few slices of jalapeño across the top. Bake for about 5 minutes per half-inch of thickness. Half way through, brush with the remaining glaze.
Ingredients ¾ cup freshly grated Parmesan cheese 2 teaspoons paprika 1 tablespoon chopped fresh parsley ¼ teaspoon sea salt 1 tablespoon extra virgin olive oil 4 cod filets (about 6 oz. each) lemon, cut into wedges
1. Preheat the oven to 400F. Line a baking sheet with foil.
2. In a shallow bowl, mix together the Parmesan, paprika, parsley, and salt. Drizzle the cod with olive oil (rubbing it into the front and back of filet), then dredge in the cheese mixture, pressing it in lightly with your fingers. Transfer to the baking sheet. Top cod with any leftover cheese mixture.
3. Bake until the fish is opaque in the thickest part, 10-15 minutes. Serve with the lemon slices.
Ingredients ½ tsp salt ¼ tsp pepper 1 tsp rosemary ½ tsp oregano ½ tsp thyme ¼ tsp sage ¼ tsp garlic powder ¼ cup olive oil + more for pan 1 zucchini, quartered and sliced into ½" 1 yellow squash, quartered and sliced into ½" ½ yellow onion, largely diced 4 tilapia filets
Instructions 1. Preheat oven to 425F.
2. Mix the spices with the ¼ cup olive oil until well combined.
3. On a cookie sheet spread out some olive oil or use parchment paper. Spread out the four tilapia fillets in the middle of the length of the pan. Place the squash and onions on either side of the tilapia. Evenly spread the herb olive oil mixture over the tilapia and veggies. Be sure to mix veggies around to evenly coat all sides. Flip tilapia over so each side is covered.
4. Cook for 20 minutes or until tilapia flakes with a fork. Take out half way through to mix veggies. Serve warm and enjoy!
Ingredients 2 5oz tilapia fillets 1 tablespoon of olive oil 1 cup of panko bread crumbs 1/2 teaspoon of kosher salt 1/2 teaspoon of ground black pepper 1/2 teaspoon of paprika 1/2 teaspoon of onion powder 1/2 teaspoon of garlic powder 1/2 teaspoon of cumin 1/2 teaspoon Italian seasoning
Instructions 1. Preheat oven to 450° F.
2. Thoroughly combine all of the spices in a small bowl and set aside.
3. Pat the tilapia fillets dry with a paper towel.
4. Rub the spice mix onto the top parts of the tilapia fillets and set aside.
5. Put the panko breadcrumbs into a bowl and add 1 tablespoon of olive oil. With your hands, gently mix to coat the panko crumbs. This will help the crumbs crisp up and brown in the oven.
6. Take your tilapia fillets and press them, seasoned side down, into the panko crumbs until the top portions of the tilapia fillets are coated with panko crumbs.
7. Drop a small amount of olive oil onto the bottom of an oven safe skillet or baking dish. Coat the bottom of the dish evenly.
8. Place the fillets into the skillet, panko side up, and bake for 6 minutes.
9. After 6 minutes, carefully flip the fillet, and bake for 4 minutes.
10. After 4 minutes, carefully flip the fillet once again, and bake for 4 minutes or until the fish is cooked through and flakes easily.
6-Ingredient Lemon Garlic Tilapia with Sauteed Bruschetta
For the tilapia fillets: 4 tilapia fillets (thawed if frozen) juice of 1 lemon 2 cloves garlic, minced 1 tablespoon extra virgin olive oil pinch of salt and black pepper
For the bruschetta: 2 cups tomatoes, chopped ½ cup red onion, chopped 1 tablespoon balsamic vinegar 1 clove garlic, minced 2 tablespoons fresh basil, julienne sliced 1 tablespoon extra virgin olive oil pinch of salt and pepper
Instructions 1. Thaw tilapia if frozen.
2. In a small bowl or baking dish, combine tilapia fillets, lemon juice, 2 cloves minced garlic, 1 T olive oil, and a pinch of salt and pepper. Rub tilapia with hands or a fork to combine.
3. Wash and chop red onion. Set aside in a small bowl.
4. Wash and chop tomatoes. Add to a medium bowl along with balsamic vinegar, 1 clove minced garlic, and a pinch of salt and pepper.
5. In a large non-stick saute pan over medium-high heat, add a drizzle of olive oil and give the pan a swirl. Add tilapia fillets and cook approximately 3 minutes per side or until cooked through. Once tilapia is cooked, add to a plate and set aside.
6. Add another drizzle of olive oil, then add red onions to same saute pan and cook until softened (~3-5 minutes), using a spoon or spatula to stir. Add tomato mixture to onions and saute until tomatoes are soft and heated through (another 3-5 minutes), stirring occasionally. Turn off heat.
7. Wash and slice fresh basil, then add on top of bruschetta mixture.
8. To serve, top tilapia fillets with sauteed bruschetta. Enjoy!
Ingredients 2 teaspoons dried oregano 2 teaspoons sesame seeds 1 teaspoon ground cumin 1 teaspoon kosher salt 1½ pounds skinless salmon fillet (preferably wild), cut into 1-inch pieces 3 lemons, sliced into thin rounds 2 tablespoons avocado oil 12-16 bamboo skewers, soaked in water for 1 hour
Instructions 1. Preheat your grill to medium heat.
2. Mix together the oregano, sesame seeds, cumin, and salt in a small bowl, set aside.
3. Beginning and ending with the salmon, thread the salmon and folded lemon slices onto two pairs of side-by-side skewers. You will have 6-8 total skewers, depending on how close you put your salmon and folded lemon slices.
4. Brush both sides of the skewers with oil and then sprinkle with the spice mixture.
5. Grill, turning once or twice during the grilling time, 5-8 minutes, until the fish is opaque.
Ingredients 1 bunch of pencil thin asparagus, washed and tough ends trimmed 1 zucchini, sliced into ½ inch rounds 15 cherry or grape tomatoes sliced in half or 1 large tomato, chopped into large dice 1 fresh rainbow trout fillet, approximately 300g. 4 lemon slices 1 tsp. lemon zest extra-virgin olive oil A few sprigs of fresh herbs such as thyme and oregano, or dry if fresh isn't available Salt and freshly ground pepper
Instructions 1. Preheat oven to 425°F. Line a baking sheet with parchment paper or aluminum foil.
2. Start by washing and trimming the tough ends of the asparagus. Drizzle with about ½ tsp. of olive oil and sprinkle with a bit of salt and freshly ground pepper. Spread on the baking sheet and bake for 5 minutes.
3. Meanwhile wash and slice the tomatoes and zucchini, place in a bowl and toss with ½ tsp of olive oil and a bit of salt and pepper.
4. Zest enough of a lemon to get about ½ tsp. of zest
5. Take the trout fillet and pat it dry with paper towels.
6. Drizzle with 1 tsp. of olive oil and sprinkle fish with salt, pepper, lemon zest, and dry herbs (if using dry instead of fresh), gently rub the seasonings on the flesh of the fish.
7. Remove the baking sheet from the oven, stir the asparagus and push them to the sides, place the fish in the middle and the tomatoes and zucchini around the fish. Top the fish with the lemon slices.
8. Return the baking sheet to the oven and cook for another 10 minutes or until the fish flakes easily with a fork.
Recipe and photo courtesy of Fida @ Sweet and Savoury Pursuits