Healthy Fish Recipes for Easy, Everyday Meals
The Importance of Healthy Fish Recipes
Warm, sunny weather is just around the corner and with it, an insatiable craving for fresh, quick meals that let you stay outside as much as possible. Consider swapping some of the meat in your diet for healthy fish recipes.
White fish, like cod, haddock, and whiting, is low in calories and fat, yet high in lean protein and has a very mild flavor, making it the perfect blank canvas for seasonings. It is also rich in minerals like selenium, an antioxidant that's essential for the thyroid gland's functioning and can reduce the risk of heart disease, according to the National Institutes of Health (NIH).
Just as their name implies oily fish, such as salmon and tuna, have more oil in their fillets, making them a heartier option than flaky and light white fish. This also what makes them one of the best sources of omega-3 fatty acids, a type of good fat that plays an integral role in fighting inflammation and, thus, staving off certain diseases. Relatively low in calories and high in protein, oily fish have also been connected to help against cardiovascular disease and heart attack and lowering cholesterol.
TL;DR—when it comes to picking your proteins, fish is always a good call (sorry @ red meat). In fact, the American Heart Association recommends eating fish at least twice a week. So, bookmark these healthy fish recipes for future meals.
Brazilian Fish Stew (Moqueca)
Kicking off this roundup of healthy fish recipes is a creamy cod stew that’s entirely dairy-free, keto-approved, and Whole30-compliant. The secret to its richness? Coconut milk. It's also chock-full of fresh produce including bell peppers, onion, tomatoes, plantains, and ginger—all of which come together to make this stew a year-round favorite. (Check out these healthy Brazilian recipes for even more Portuguese flavor.)
Creamy Garlic Tuscan Salmon
With just a few pantry staples—onion, garlic, olive oil—and a few extras—spinach, sun-dried tomatoes, Parmesan, cream—you can create a five-star meal from your very own home. As far as healthy fish recipes go, this one’s a breeze: The whole thing comes together in one pan in about 30 minutes. When served with veg instead of pasta or rice, it's also low carb or keto-approved. (Related: Keto Dinner Ideas That Will Have You Licking the Plate)
Roasted Chili Lime Cod
This healthy fish recipe is perfect to add to your Sunday meal prep rotation, as the rub can sit up to a full 12 hours. The spice mixture of paprika, parsley, oregano, chili powder, garlic powder, cumin, and cayenne give the white fish a burst of flavor. Once marinated, roast in the oven for 10-12 minutes. (See also: Eco-Friendly Fish Recipes for Sardines, Herring, and Other Small Fish)
If you're a fan of crab cakes, you're going to love this twist featuring canned salmon—a budget-friendly ingredient. The patties are cooked in a skillet instead of deep-fried and pair well with a Nicoise salad and a homemade horseradish dressing. Or you can mix it up and turn 'em into burgers with slaw on the side. (And why should the healthy fish recipes stop there? Check out these craveable canned salmon creations, too.)
Baked Sole Fillet
Since sole is a thin fish, it cooks fast for easy weeknight dinners. Whip up a lemon, butter, shallot, garlic, and caper mixture to pour over seasoned fish and bake for 10 minutes. Finish with a sprinkle of fresh dill and green onions. Finito! (Sound up your alley? Then take the flavor train to the a.m. with these Mediterranean Diet breakfast ideas.)
Whole30 Fish Taco Bowls
Adding more healthy fish recipes to your Rolodex doesn't mean missing out on the Taco Tuesday festivities. This paleo, Whole30 taco bowl is chock-full of flavor and totally customizable. Not a fan of cauliflower rice? Swap in your preferred base (maybe this protein-packed rice instead?) and any other go-to taco fixings. Shredded cabbage adds a crunch and mango salsa and spicy chipotle mayo bring the heat. (Related: 20 Whole30 Recipes for Breakfast, Lunch, Dinner, or Snacks)
Slow Cooker Salmon with Creamy Lemon Sauce
Another reason to love your slow cooker: It can be handle fish. Lemon and fish are a match made in heaven, and this creamy citrus sauce will become your go-to gravy. Simply simmer lemon juice, broth or white wine, and cream for a few minutes then pour over your fillets. (Related: 9 Healthy Slow Cooker Recipes from Breakfast to Dinner)
Sheet Pan Lemon Herb Tuna Steaks and Potatoes
When it comes to healthy fish recipes, this easy-to-make dish is exactly what you need post-workout—after all, you've done enough heavy lifting for the day. The steaks and seasoned potatoes bake on the same pan with a simple seasoning mix that every spice is sure to have (oregano, thyme, basil, and garlic powder) and are ready in 30 minutes. (And like with so many sheet pan meals, clean-up will be a breeze.)