By Nowadays, most of the people are aware of the health benefits of healthy fats like the omega-3 fatty acids. These healthy fats have been associated with improved heart health, reduce the risk of getting cardiovascular diseases and arrhythmias, decrease the level of triglyceride and lower the blood pressure.
When it comes to a healthy diet, the best way to take healthy fats while still have enough proteins is to opt for healthy fish to eat. These treats from the sea are a vital part of a balanced and healthy diet. Low in sodium, calories and cholesterol, healthy fish provide essential vitamins and minerals and they may reduce the risk of heart- related diseases as well as lower the blood pressure. There are a lot of delicious fish and excellent fish recipes that you can use wisely and frequently. Therefore, you should keep both of your eyes on the list of healthy fish recipes on the Nutrition Kit site.
Top 15 Best Healthy Fish Recipes For People To Consume
1. List Of Healthy Fish Recipes – Roasted Halibut With Pickled Beets
This fish recipe makes it clear that any kind of fish will do for this recipe. However, if you opt for halibut, you should choose fresh fish from the Pacific, both for good taste and environmental health reasons! This fish recipe will provide you with 25g of protein and 6g of total fat per serving.
Ingredients:
2 pounds of Pacific halibut or other firmly-fleshed fish, cut into 8 small pieces
2 slices of rye bread or whole-wheat
½ cup of chopped shallot
2 tsp. of butter
4 tsp. of canola oil or extra virgin olive oil
1/3 cup of lemon juice
1 tbsp. of capers
pickled beets, drained and then diced
¼ tsp. of salt
Healthy Fish Recipes – How To Make:
At first, you preheat the oven to 425oF. Cover a baking dish with a little cooking spray.
In order to make breadcrumbs, you grate bread by using the box grater’s large holes. Put the crumbs in a bowl and then toss it with 2 tsp. of oil
Next, you heat the remaining 2 tsp. of oil in a nonstick saucepan over medium heat.
You add chopped shallot and cook well, stirring for 2-3 minutes until they are softened.
You pour lemon juice in and then bring to a boil. Continue to gently stir and then remove it from the heat.
After that, you add butter, swirling the pan, allowing the butter to melt and gently thicken the sauce. Then, you stir in capers
You sprinkle fish with salt and then put it in your prepared baking dish. You pour the prepared sauce over the fish. Then, sprinkle it with breadcrumbs.
You bake the fish for 15-18 minutes until opaque in the center.
You serve each serving topped with 3 tbsp. of pickled beets.
In fact, this is one of the most amazing fish recipes for dinner that people, especially those are big fans of fish, should read carefully and try making at home right for this dinner to give family members a surprise and dozens of health benefits.
Learn More: List Of 70 Best Strawberry Dessert Recipes
2. List Of Healthy Fish Recipes – Pistachio – Crusted Tuna Steaks
This is also another one out on the list of the best healthy fish recipes that I would like to share in the entire article today!
After eating this dish, I want to tell you that pistachios should be gone with fish more regularly. This fish recipe has 29g of protein, 7g of total fat and only 241 calories per serving.
Ingredients:
1 tbsp. of thinly-sliced shallot
¼ cup of shelled pistachios
1 bay leaf
3 tbsp. of low-fat sour cream
½ cup of white wine
2 tsp. of lemon juice
1 tsp. of whole-grain mustard
½ tsp. of salt
¼ cup of whole-wheat breadcrumbs,
2 tsp. of chopped dill
a container of tuna steaks
1 tsp. of extra virgin olive oil
Healthy Fish Recipes – How To Make:
You place sliced shallot, bay leaf and white wine in a saucepan and then bring it to a boil.
Reduce the heat until you see the wine is nearly evaporated, approximately 5 minutes.
You remove the saucepan from the heat, discarding bay leaf, and moving to a smaller bowl.
You add lemon juice, sour cream, 1 tsp. of chopped dill, mustard and ¼ tsp. of salt, stirring them well.
After that, you place pistachios, breadcrumbs, the remaining 1 tsp. of dill and ¼ tsp. of salt in a food processor. Blend them until finely ground.
You move the mixture to a shallow bowl and then dredge the tuna with both sides in the pistachio mixture.
Next, you heat oil in a non-stick saucepan over medium heat. Add the tuna steaks and cook them until they become browned. Remember to adjust the heat to prevent burning, about 4-5 minutes for each side for medium-rare.
Serve this dish with the lemon-dill sauce.
This is actually a delicious and nutritious dish, so you should try to add this dish to your diet as soon as possible.
Learn More: Top 30 Best Healthy Food For Strength
3. List Of Healthy Fish Recipes – Grilled Salmon And Zucchini With Red Pepper Sauce
Salmon is a rich source of vitamins and nutrients. This dish may be very spicy, depending on the amount of red peppers you add to your dish. This fish dish will give you 13g of fat, 32g of protein and 871mg of potassium.
Ingredients:
1 ¼ pounds salmon fillet, cut crosswise into 4 parts
1/3 cup of almonds, sliced and toasted
¼ cup of halved cherry tomatoes or grape tomatoes
¼ cup of red peppers, chopped and roasted
1 small garlic clove
1 tbsp. of red wine vinegar or sherry vinegar
1 tbsp. of extra virgin olive oil
1 tsp. of paprika
1/2 tsp. of ground pepper
2 medium summer squash or zucchini, halved
olive oil cooking spray or canola oil
1 tbsp. of chopped parsley, for garnish
3/4 tsp. of salt
Healthy Fish Recipes – How To Make:
At first, you preheat grill to medium
Then, you add peppers, almonds, garlic, oil, tomatoes, vinegar, paprika, ¼ tsp. of pepper, and ¼ tsp. of salt in a blender until smooth. Side it aside.
You coat zucchini and salmon or summer squash with olive oil cooking spray on both sides. Then, you sprinkle it with the remaining ¼ tsp. of pepper and ½ tsp. of salt.
Grill until the squash is browned and soft, the salmon is undercooked, about 3 minutes for each side.
Move the squash to a cutting board. When it becomes cool, slice it into pieces. Toss in a large bowl with ½ reserved sauce.
After that, you divide the squash into 4 plates with a small piece of salmon topped with the remaining sauce.
Finally, you garnish this fish dish with parsley.
Learn More: Top 35 Best And Worst Foods For Diabetes Patients
4. Best Healthy Fish Recipes – Lemony Steamed Fish
Although this dish is flexible on the kind of fish you use, I recommend salmon as red snapper, cod and halibut will also be suitable. This dish will provide you with 30g of protein, 1.1-13g of fat, depending on your chosen fish and only 142 calories per serving. In fact, this is also among the best healthy fish recipes that people should not skip yet try making use as soon as possible for good!
Ingredients:
fish fillets
1 tbsp. of onion powder
1 tbsp. of dried dill weed
2 tsp. of dried parsley
1 pinch of seasoned salt
1 pinch of garlic powder
1 pinch of lemon pepper
¼ tsp. of paprika
2 tbsp. of lemon juice
Healthy Fish Recipes – How To Make:
At first, you preheat the oven to 190oC
You cut 6 foil squares for each fillet
Then, you center pieces of fillets on the foil squares and then sprinkle each with onion powder, dill weed, paprika, parsley, lemon pepper, seasoned salt and garlic powder.
Pour lemon juice over each fillet. After that, fold foil over fillets to create a pocket and then fold the edges to seal it.
You put sealed packets down on a baking sheet and then bake it in the oven until fish can flake easily by using a fork, about half an hour.
This is actually one of the best healthy fish recipes that you should try to add it to your diet. Enjoy it and get all of its health benefits.
Read More: 36 Best And Worst Foods For Asthma And Allergies
5. List Of Healthy Fish Recipes – Baja Fish Tacos
This dish will surely be nutritious and delicious. Depending on the fish you use, the fat content you get may change. As this fish recipe stands, you are looking at 20g of protein, 6g of fat, 75mg of calcium and just 235 calories per serving.
Ingredients:
¾ pound of mahi mahi or some of the other white fish fillets
2 ts.p of fajita seasoning
cooking spray
2 cups of green cabbage
½ tsp. of salt
1 tbsp. of lime juice
3 tbsp. of chopped cilantro
8 corn tortillas
2 ½ tbsp. of low-fat sour cream (optional)
bottled salsa
Lime wedges
½ avocado, pitted and then diced
Healthy Fish Recipes – How To Make:
Gently spray grill rack by using non-stick cooking spray. Preheat grill.
Then, you sprinkle fish on both sides with fajita seasoning, lightly pressing into flesh.
You grill fish for 3-4 minutes on both sides or until fish can flake easily with a fork. Flake into some pieces with a fork. Remember to keep them warm.
In a bowl, you mix lime juice, cabbage, salt and cilantro together.
Then, you cover the tortillas with paper towels, and place them in a microwave for 1 minute over high heat or until they are still warm.
Next, you place taco ingredients on a table. Spread each tortilla with 1 tsp. of low-fat sour cream, if needed and top with cabbage mixture, fish and avocado.
Serve this dish with lime wedges and salsa on the side.
Actually, this is one out of the list of healthy fish recipes that you should not look down, but try to add it to your diet for good.
Learn More: Top 20 Health And Nutritional Benefits Of Garlic
6. Best Healthy Fish Recipes – Bourbon – Glazed Salmon
This is one of the low-sodium content healthy fish recipes, providing only 281mg of sodium, along with 14g of fat and 37g of protein.
Ingredients:
3 tbsp. of bourbon
3 tbsp. of brown sugar
2 tbsp. of reduced-sodium soy sauce
1 tbsp. of lime juice
1 tbsp. of ginger, peeled and grated
3 cloves of garlic, minced
¼ tsp. of ground black pepper
skinless salmon fillets
1 tbsp. of sesame seeds, toasted
¼ cup of green onion, sliced
cooking spray
Healthy Fish Recipes – How To Make:
You combine first 7 ingredients above in a zip-top plastic bag. Then, add fish to this bag and seal it. Marinate in fridge for 1 ½ hours and occasionally turning.
You heat a non-stick saucepan over medium heat. Cover this pan with a little cooking spray.
You add fish and marinade to this pan. Then, cook fish for 4 minutes on both sides or until fish can flake easily with a fork.
You put 1 fillet on each plate, drizzling each serving with 2 tsp. of sauce. Sprinkle each serving with 1 tbsp. of green onions and ¾ tsp. of sesame seeds.
This is actually one of the best healthy fish recipes that you should not look down, but try to add it to your diet as soon as possible.
7. List Of Healthy Fish Recipes – Cashew Salmon With Apricot Couscous
One on the list of healthy fish recipes that you should not skip out is cashew salmon with apricot couscous. This dish will provide 15g of fat, 621mg of potassium, 35g of protein and 9g of fiber.
Ingredients:
1 pound salmon fillet, skinned and cut it into 4 portions
½ cup of non-fat yogurt
2 tbsp. of lemon juice
3 sliced scallions, whites and greens separated
2 tbsp. of chopped cilantro
½ tsp. of ground cumin
1 tbsp. of extra virgin olive oil
¾ tsp. of salt
½ tsp. of ground pepper
¼ cup of dried apricots, chopped
1 tbsp. of ginger, minced
1 cup of whole-wheat couscous
1 ¼ cups of water
2 tbsp. of cashews, chopped and toasted
Healthy Fish Recipes – How To Make:
At first, you preheat grill to medium and preheat broiler.
You combine scallion greens, yogurt, lemon juice, cumin, cilantro, ¼ tsp. of salt and ¼ tsp. of pepper in a bowl. Set them aside.
Then, you heat oil in a skillet over medium heat. Then, add ginger, apricots, scallion whites and ¼ tsp. of salt.
Cook them, stirring for about 2 minutes until them are softened
You add water and boil it over high heat. Then, you stir in couscous. Remove it from the heat, cover and set aside for about 5 minutes until the liquid is entirely absorbed. Test with a fork.
After that, you rub salmon with the remaining ¼ tsp. of each pepper and salt. If grilling, you oil the grill rack. If broiling, you cover a broiler pan with a little cooking spray. Broil or grill the salmon until it becomes browned and undercooked, about 3 minutes for each side.
Serve this dish with the couscous, topped with the cashews and yogurt sauce.
8. List Of Healthy Fish Recipes – Tinned Mackerel Pate With Quick-Pickled Onions
Mackerel is another fatty and heart-healthy fish that will give its own texture and taste, as well as a large amount of omega-3 fatty acids and other nutrients. There is 23g of fat, combined with 30g of protein and 730mg of potassium per serving in this dish.
Ingredients:
125g of mackerel fillets in oil or canned oily fish filets
1 tsp. of mustard
1 tbsp. of crème fraiche
lemon juice
pinch of cayenne pepper
sea salt and ground black pepper
oatcakes or whole-meal toast
Quick-Pickled Onions:
1 pinch of caster sugar
1 small red onion, peeled and chopped
2 tsp. of cider vinegar
2 tbsp. of chopped parsley or dill
Healthy Fish Recipes – How To Make:
Make the onion first: You place it in a bowl, sprinkle over a pinch each of sugar and salt and a grinding of toss and pepper. Let it sit for about 10 minutes to soften. In case the onion gives off a lot of liquid, you need to drain it off.
Sprinkle over the dill or parsley and vinegar, stir, and let it sit for 10 minutes. Try to taste it, add more salt, sugar or pepper as required, and then set aside until you enjoy it.
It will also be kept in the fridge for up to one day, but ensure that you allow it to return to room temperature before enjoying.
Then, you take the oil from the cans mackerel fillets, and then tip the fish into a food processor. Add the crème fraiche, mustard, cayenne, black pepper and a squeeze of lemon.
You blitz to a paste, pausing several times to scrape down the processor’s sides.
You taste it and add salt, more lemon juice or pepper, if needed.
You serve the pate thickly on oatcakes or toast, topped with the piquant onion.
Consider cooking this dish and enjoy it at home to make use of its health benefits for good.
In brief, this is one of the most amazing one out on the list of healthy fish recipes that people should try making at home for this dinner!
9. Best Healthy Fish Recipes – Seared Halibut With Berries And Microgreens Salad
One of the best healthy fish recipes must include seared halibut with berries and microgreens salad. This is a gorgeous summer meal that is made in just 25 minutes.
Ingredients:
1/4 cucumber, diced
2 kiwi, peeled and diced
3 cups of strawberries, halved and thinly sliced
juice from ½ lemon
1 tbsp. of olive oil
pinch each ground black pepper and sea salt
skinless halibut steaks with pin bones removed
¼ tsp. of ground cinnamon
1/8 tsp. of cayenne pepper
1/3 cup of basil leaves
1/3 cup of mint leaves
olive oil cooking spray
6 cups of assorted micro-greens
Healthy Fish Recipes – How To Make:
In a bowl, you combine cucumber, kiwi, lemon juice, strawberries, salt, oil and black pepper. Taste and set aside.
Then, you season halibut on all of its sides with cayenne, cinnamon and then pinch black pepper and salt, rubbing spices into fish.
You heat a non-stick saucepan over medium-high heat and mist it with a little cooking spray.
Then, add halibut and cook it well, turning once for about 4 minutes each side until opaque and flaky throughout.
Remove the pan from the heat and set aside.
You add mint and basil to the kiwi mixture and then toss it.
To serve, you divide microgreens into serving plates, topped with kiwi mixture and halibut.
In fact, this is one of the best healthy fish recipes for dinner that you should consider making at home to make use of its health benefits for good.
10. Best Healthy Fish Recipes – Banana Leaf – Wrapped Green Curry Fish
Another one out on the list of healthy fish recipes that we would like to introduce in this entire article is the wrapped green curry fish! Steaming halibut in banana leaf will impart the filets with an herby flavor.
Ingredients:
4 boneless halibut fillets
¼ cup of unsweetened organic coconut milk
¼ cup of fresh cilantro
¼ cup of fresh Thai basil
1 tbsp. of green curry paste
1 ½ tsp. of sugar
2 tsp. of fish sauce
½ tsp of turmeric
4 frozen banana leaves, defrosted or Swiss chard leaves
4 lime leaves
1 red chile pepper, julienned or ¼ cup of julienned red bell pepper
Healthy Fish Recipes – How To Make:
In a food processor, you blend cilantro, coconut milk, curry paste, basil, fish sauce, turmeric and sugar until smooth.
You cut tough ribs away from banana leaves and then soak them in a skillet with full of hot water to soften them for 10 minutes. This will make the leaves easier to fold.
Drain out the leaves and then cut them into 10-inch squares. Remove the tough center rib.
Then, you place a squared leaf in the center of your cutting board. Place 1 fish in the center of this leaf. Then, spread with ¼ of the curry paste.
You place a lime leaf and several pieces of red pepper on top. You fold the banana leaf’s sides up, over the fillet and wrap it with the seam on top. Secure it with a few toothpicks. Do this process with remaining fish.
Arrange fish seam in a steamer rack and set it over simmering water in a pot. Cover it and steam it for 8-10 minutes until opaque.
11. List Of Healthy Fish Recipes – Mahi Mahi With Pineapple And Red Peppers
Ingredients:
2 cups of chicken broth
1 cup of whole wheat couscous
skinless, boneless mahi mahi fillets
2 tsp. of olive oil
¼ tsp. each of sea salt and ground black pepper
1 diced red bell pepper
2 cups of pineapple, chopped
2 tbsp. of chives, chopped
Healthy Fish Recipes – How To Make:
In a small skillet: you will need to bring broth to a boil over high heat. Stir it in couscous. Then, you remove it from the heat at once, cover and allow it to sit for about 5 minutes or until you see the absorbed liquid
In a larger skillet, you heat oil over medium-high heat. Then, season all sides of mahi mahi with black pepper and salt. Continue to add mahi mahi to this skillet and cook for 60 seconds per side until they are golden. Remove the pan from the heat and set it aside.
You add bell pepper and pineapple to the skillet and then cook it over medium-high heat for about 2 minutes, occasionally stirring. Stir in remaining 1 cup of broth, cooked couscous and chives and mix them well. Place mahi mahi on the top of couscous mixture, covering with foil and cooking for about 2 minutes until mahi mahi is steaming under foil.
12. Best Healthy Fish Recipes – Greek Fish Florentine
Basa is a kind of catfish, with mild flavor and moist texture. You pair it along with Greek accents for a good source of protein. In fact, this is one of the best healthy fish recipes that we would like to introduce in the entire article today and want you – as well as other readers of Nutrition Kit – to try making at home for this dinner!
Ingredients:
2 bass fillets
1 clove garlic, sliced
5 grape tomatoes, sliced
1 tbsp. of chopped Italian-leaf parsley
2 large shallots, diced
the juice from ½ lemon
1 tbsp. of olive oil
¼ cup of low-fat cheese
8 baby spinach
Healthy Fish Recipes – How To Make:
At first, you preheat the oven to 350oF. Then, you place tomatoes and fillets in a bowl of baking dish.
You sprinkle parsley and garlic over top and end up with lemon juice. Then, you cover them with foil and bake them for 15-20 minutes or until the fish flakes easily when tested with a fork
In a medium saucepan over medium-high heat, you will need to sauté the shallots in oil for about 60 seconds. Adjust the heat to medium and then add spinach. Cook it until wilted for about 5 minutes.
After that, you stir in feta and then heat until it is melted
To enjoy this dish, you place ¾ cup of spinach-feta mixture on each serving plate, topped with 1 fillet, finishing with ½ tomatoes.
This is one out of the list of healthy fish recipes that you should try to add it to your diet as soon as possible.
13. List Of Healthy Fish Recipes – Striped Bass With Tomatillo Sauce
Green tomatillos are an important ingredient in this dish. While delicious roasted, tomatillos may also be added to soups or eaten raw.
Ingredients:
1 cup of quinoa
½ tsp. of sea salt
grape tomatoes, halved
4 scallions, sliced
ground black pepper
4 boneless, striped bass fillets
Healthy Fish Recipes – Sauce:
olive oil cooking spray
6-7 tomatillos, husks removed
2 jalapeno peppers
½ onion, chopped
4 cloves of garlic, unpeeled
½ cup of cilantro (thin stems and leaves)
1/8 tsp. of sea salt
lime juice
Healthy Fish Recipes – How To Make:
Prepare the sauce: At first, you preheat the broiler to high. Line a baking sheet with foil as well as mist it with cooking spray. Arrange jalapenos, tomatillos and garlic in a layer on sheet.
Next, you broil 8-10 inches from the heat and turn it once and twice for about 5-7 minutes until the garlic is quite browned. Remove from the oven.
Place garlic in a dish and then set aside. Next, return sheet to the oven and continue to broil until chiles and tomatillos are browned and soft, 3-5 minutes. Set them aside until they are cool enough for you to handle.
Next, you peel garlic and then add it to a blender. You trim the jalapenos stems and remove blackened skin. Remember to adjust the heat, if needed.
Add tomatillos and jalapenos with some juice they released. Then, you add cilantro, onion, lime juice and salt and blend them until you get a chunky puree. Scrap down bowl with spatula if needed and then set it aside.
In another medium saucepan, you take quinoa, ¼ tsp. of salt and 2 cups of water to a boil. Reduce the heat to low and simmer until quinoa is soft and water is absorbed, about 20-25 minutes.
Remove the pan from heat and stir in scallions and tomatoes immediately. Cover and let it steam for about 10 minutes. Next, you season it with black pepper.
After that, you preheat the oven to 425oF. You line baking sheets that are used for vegetables with new sheets of foil. Then, you place fish with skin siding down on sheet and then season with the remaining ¼ tsp. of black pepper and salt.
You roast it until opaque in the center, for 10-15 minutes, depending on its thickness.
Then, you divide quinoa into plates evenly. Lift fish from foil with spatula and place quinoa on the top. Spoon ¼ cup of prepared sauce on each serving plate and sprinkle with cilantro.
14. Best Healthy Fish Recipes – Poached Halibut With Coconut Curry Broth
This coconut red curry includes vegetables such as green beans and bell peppers. Serve it on its own or over brown rice.
Ingredients:
unsweetened coconut milk
1 cup of chicken broth
1 ½ tbsp. of red curry paste
2 tbsp. of lime juice, plus lime wedges (optional)
1 tbsp. of fish sauce
2 garlic cloves, minced
1 tbsp. of evaporated cane juice
2 tsp. of minced ginger
1 red chile, seeded and sliced
1 red bell pepper, sliced and cut into pieces
2 cups of chopped green beans
4 skinless halibut fillets
1 cup of bamboo shoots, drained
6 large basil leaves, plus chopped basil
Healthy Fish Recipes – How To Make:
In a cooker, you combine broth, coconut milk, lime juice, fish sauce, curry paste, cane juice, ginger and garlic. Whisk them until combined.
You add chile, bell pepper, bamboo and beans and then stir to combine. Cover it and cook it over high heat for 1 ½-2 hours or until bell pepper and beans are soft.
Add halibut as well as basil leaves, continue to cook for 30-40 minutes or until the fish flakes easily but firm.
To serve, you place ½ cup of broth in shallow bowls, topped with 1 piece of fish. You can garnish with chopped basil and enjoy with lime wedges.
15. Best Healthy Fish Recipes – Almond – Crusted Cod With Green Olive Salsa
Cod is served over earthy lentils, nutty arugula, topped with a piquant salsa. The flavors and textures in this dish will play off beautifully.
Ingredients:
½ cup of green lentils
¼ cup of red onion, diced, plus 2 tbsp. of minced onion
¼ tsp. of sea salt
¼ cup of flat-leaf parsley, chopped
¼ cup of green pimento-stuffed olives, chopped
1 tbsp. of drained capers, chopped
4 skinless cod fillets
1 tbsp. of red wine vinegar
4 tsp. of extra virgin olive oil
1 egg white
¼ cup of unsalted almonds, sliced
4 cups of packed arugula
Healthy Fish Recipes – How To Make:
In a small skillet, on medium-high heat, you add diced onion, lentils, salt and 1 cup of water and then bring them to a boil.
Reduce it to a simmer, and cook it for about 25 minutes or until lentils are soft. Drain them out and set aside to cool down.
In a medium bowl, you combine olives, minced onion, capers, parsley, vinegar and 2 tbsp. of oil. Set them aside.
Then, you brush skinless side of fish along with egg white. Then, you press almonds over top of the fish.
In a large skillet over medium heat, you heat the remaining 4 tsp. of oil. Then, you add fish and cook for 2 – 3 minutes or until the almonds are toasted. Carefully turn and go on cooking for 3-4 minutes or until the fish is cooked.
You arrange arugula on serving plates and top with lentils. Place fish over lentils and add some of the olive mixture.
If you try any of these best fish recipes for dinner, you can be sure that you are getting all of the amazing health benefits, so you should try to add these delicious and nutritious dishes to your daily diet. If you want to ask anything about the content of this writing or want to share any other fish recipe with us, feel free to leave your comments below!
