Healthy Fish Recipes

Cooking Fish

Fish should be cooked to a minimum internal temperature of 145 degrees F (use a food thermometer to check) or until the meat is opaque and separates easily with a fork. Opaque means light can't pass through the fish meat and it no longer looks clear and shiny. The general cooking time for baking, poaching, broiling, or grilling fish is about 10 minutes for every inch of thickness. For frozen, unthawed fish, double the cooking time to 20 minutes for every inch. Microwaving fish can significantly reduce cooking time. Follow package or recipe instructions to get the best results when cooking fish.

To reduce exposure to contaminants, remove the fish skin and visible fat before cooking. Grill, broil, or bake the fish. Let the fat drip off during cooking. Avoid using the fat for gravy or sauces. See our fish fillet demonstration and get more tips on reducing exposure to contaminants in fish.

Recipe List

Asian-Style Steamed Salmon

Baja-Style Salmon Tacos

Baked Cod with Cheese

Baked Tilapia with Tomatoes

Baked Trout Ole

Broiled Halibut with Tangy Yogurt Sauce

Fish Veronique

Salmon Loaf

Salmon with Berry Relish

Scallop Kabobs

Spanish-Style Shrimp Stew

Spicy Baked Fish

Spinach Stuffed Sole

 

Asian-Style Steamed Salmon

Asian-style steamed salmon.

Serves 4, about 3 ounces each.

Each serving: 175 calories, 9 grams total fat, 2 grams saturated fat, 48 milligrams cholesterol, 208 milligrams sodium, 1 gram total fiber, 19 grams protein, 4 grams carbohydrates, 487 milligrams potassium.

Ingredients

  • 1 cup low-sodium chicken broth.
  • 1/2 cup shiitake mushroom caps, rinsed and sliced (or substitute dried shiitake mushrooms).
  • 2 tablespoons fresh ginger, minced (or 2 teaspoon ground).
  • 1/4 cup scallions (green onions), rinsed and chopped.
  • 1 tablespoon lite soy sauce.
  • 1 tablespoon sesame oil (optional).
  • 12 ounce salmon fillet, cut into 4 portions (3 oz. each).

Directions

  1. Combine chicken broth, mushroom caps, ginger, scallions, soy sauce, and sesame oil in a large, shallow sauté pan. Bring to a boil over high heat, then lower heat and simmer for 2 to 3 minutes.
  2. Add salmon fillets, and cover with a tight-fitting lid. Cook gently over low heat for 4 to 5 minutes or until the salmon flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 degrees F).
  3. Serve one piece of salmon with 1/4 cup of broth.

Source: Keep the Beat Recipes: Deliciously Healthy Dinners - National Heart, Lung, and Blood Institute, NIH

 

 

Baja-Style Salmon TacosBaja-style salmon tacos.

Serves 4, 1 taco each.

Each serving: 325 calories, 11 grams total fat, 1 gram saturated fat, 54 milligrams cholesterol, 395 milligrams sodium, 4 grams total fiber, 24 grams protein, 29 grams carbohydrates, 614 milligrams potassium.

Ingredients

  • 12 ounce salmon fillet, cut into 4 portions (3 ounces each).
  • 4 (8-inch) whole-wheat tortillas.

For taco filling:

  • 1 cup green cabbage (about 1/4 head), rinsed and shredded.
  • 1 teaspoon lime juice.
  • 1 teaspoon honey.
  • 1/2 cup red onion, thinly sliced (or substitute white onion).
  • 1 medium Jalapeno chili pepper, rinsed and split lengthwise - remove seeds and white membrane, and mince (about 2 tablespoons). For less spice, use green bell pepper.
  • 1 teaspoon fresh cilantro, minced (or substitute 1/2 teaspoon ground coriander).

For marinade:

  • 1/2 tablespoon corn oil or other vegetable oil.
  • 1 tablespoon lime juice.
  • 2 teaspoon chili powder.
  • 1/2 teaspoon ground cumin.
  • 1/2 teaspoon ground coriander.
  • 1/4 teaspoon salt.

Directions

  1. Preheat grill or oven broiler (with the rack 3 inches from the heat source) on high temperature.
  2. Combine all the taco filling ingredients and let stand for 10-15 minutes to blend the flavors.
  3. Combine all the marinade ingredients into a bowl.
  4. Place salmon fillets in a flat dish with sides. Pour marinade evenly over fillets.
  5. Place salmon fillets on grill or broiler. Cook for 3-4 minutes on each side, until fish flakes easily with a fork in the thickest part (minimum internal temperature of 145 degrees F). Remove from the heat and set aside for 2-3 minutes. Cut into strips.
  6. To make each taco, fill one tortilla with 3/4 cup filling and one salmon fillet.

Source: Keep the Beat Recipes: Deliciously Healthy Dinners - National Heart, Lung, and Blood Institute, NIH

 

 

Baked Cod with Cheese

Servers 4, about 3 ounces each.

Each serving: 155 calories, 5 grams total fat, 3 grams saturated fat, 65 milligrams cholesterol, 160 milligrams sodium.

Ingredients

  • 1 pound fresh or frozen cod fillets.
  • 4 tablespoons cheddar cheese, shredded.

Directions

  1. If frozen, thaw cod according to package directions.
  2. Cook cod according to package instructions. If cod is fresh, bake at 375 degrees F until done, about 15 minutes.
  3. Sprinkle cheese on cod and return to oven to melt cheese, about 3 to 5 minutes.

Source: Food and Nutrition Service, USDA

 

 

Baked Tilapia with Tomatoes

Baked tilapia with tomatoes.

Serves 4, 1 fillet each.

Each serving: 265 calories, 16 grams total fat, 2 grams saturated fat, 58 milligrams cholesterol, 172 milligrams sodium, 3 grams total fiber, 22 grams protein, 9 grams carbohydrates, 635 milligrams potassium.

Ingredients

  • 4 tilapia fillets.
  • 4 medium tomatoes, peeled and chopped.
  • 2 tablespoons olive oil.
  • 1 1/2 teaspoons thyme.
  • 1/4 cup pitted black olives, diced.
  • 1/4 teaspoon red pepper flakes.
  • 2 gloves garlic, minced.
  • 1/2 cup red onion, diced.
  • 1 tablespoon lime juice.
  • Parsley and lemon wedges for garnish.

Directions

  1. Preheat oven to 400 degrees F.
  2. Spray baking dish with vegetable oil spray.
  3. Arrange fillets in the baking dish. The dish should be large enough so the fillets do not overlap.
  4. Mix remaining ingredients in a bowl.
  5. Spoon the tomato mixture evenly over the fillets.
  6. Bake uncovered 15 to 20 minutes or until the fish flakes easily with a fork.
  7. Garnish with parsley and a lemon wedge.

Source: Delicious Heart Healthy Latino Recipes, National Heart, Lung, and Blood Institute, NIH

 

 

Baked Trout Ole

Serves 6, 1 piece each.

Each serving: 230 calories, 9 grams total fat, 2 grams saturated fat, 58 milligrams cholesterol, 162 milligrams sodium, 60 milligrams calcium, 1 milligram iron.

Ingredients

  • 2 pounds trout fillet, cut into 6 pieces.
  • 3 tablespoons lime juice (about 2 limes).
  • 1 medium tomato, chopped.
  • 1/2 medium onion, chopped.
  • 3 tablespoons cilantro, chopped.
  • 1/2 teaspoon olive oil.
  • 1/4 teaspoon black pepper.
  • 1/4 teaspoon salt.
  • 1/4 teaspoon red pepper (optional).

Directions

  1. Preheat oven to 350 degrees F.
  2. Rinse fish and pat dry. Place in baking dish.
  3. In a separate dish, mix remaining ingredients together and pour over fish.
  4. Bake for 15 to 20 minutes or until fish flakes easily with a fork.

Source: Stay Young at Heart, Cooking the Heart-Healthy Way, NIH

 

 

Broiled Halibut with Tangy Yogurt Sauce

Serves 2, about 6 ounces each.

Each serving: 350 calories, 8 grams total fat, 3 grams saturated fat, 21 grams carbohydrates, 49 grams protein, 535 milligrams calcium, 845 milligrams sodium, 5.7 milligrams iron.

Ingredients

  • 2 cups plain low-fat or nonfat yogurt.
  • 1/4 cup lemon juice.
  • 1 glove large garlic, crushed.
  • 1/2 teaspoon salt.
  • 1/4 teaspoon ground black pepper.
  • 2 (6 ounce) halibut fillets.

Directions

  1. Preheat broiler.
  2. Combine yogurt, lemon juice, garlic, salt and pepper in a small bowl and mix well.
  3. Line a broiler pan with foil. Place halibut on pan with skin side down (if you want to reduce contaminants, remove the skin). Spread half of the yogurt sauce over the halibut. Place the halibut 4 inches under the broiler and cook for 10 minutes, or until fish flakes easily with a fork and topping is golden.
  4. Serve with yogurt sauce on the side.

Source: Meals Matter, Dairy Council of California

 

 

Fish Veronique

Serves 4, about 3 ounces each.

Each serving: 166 calories, 2 grams total fat, 1 gram saturated fat, 61 milligrams cholesterol, 343 milligrams sodium, 24 grams protein, 9 grams carbohydrates, 453 milligrams potassium.

Ingredients

  • 12 ounce white fish (such as cod, flounder, or sole), cut into 4 portions (3 ounces each).
  • 1/4 teaspoon salt.
  • 1/8 teaspoon ground black pepper.
  • 1/4 cup dry white wine.
  • 1/4 cup chicken broth - skim fat from the top.
  • 1 tablespoon lemon juice.
  • 1 tablespoon soft tub margarine.
  • 2 tablespoons flour.
  • 3/4 cup low-fat (1 percent) or fat-free milk.
  • 1/2 cup seedless grapes, rinsed.

Directions

  1. Preheat oven to 350 degrees F.
  2. Spray a 10 by 6 inch baking dish with cooking spray. Place fish in dish, and sprinkle with salt and pepper.
  3. Mix wine, chicken broth, and lemon juice in a small bowl, and pour over fish.
  4. Cover and bake at 350 degrees for 15 minutes.
  5. Meanwhile, melt margarine in a small saucepan. Remove from heat and blend in flour. Gradually add milk. Return to stovetop and cook over moderately low heat, stirring constantly, until thickened.
  6. Remove fish from oven, and pour liquid from baking dish into "cream" sauce, stirring until blended. Pour sauce over fish and sprinkle with grapes.
  7. Broil about 3 inches from the heat for 5 minutes or until sauce starts to brown (and fish reaches a minimum internal temperature of 145 degrees F).
  8. Serve one fillet with sauce.

Source: Keep the Beat Recipes: Deliciously Healthy Dinners - National Heart, Lung, and Blood Institute, NIH

 

 

Salmon Loaf

Serves 8, about 1/8 of recipe.

Each serving: 160 calories, 8 grams total fat, 2 grams saturated fat, 90 milligrams cholesterol, 350 milligrams sodium, 10 grams carbohydrates, 3 grams dietary fiber, 14 grams protein.

Ingredients

  • 1 can (15.5 ounce) salmon.
  • 2 cups breadcrumbs, soft.
  • 1 large chopped onion.
  • 1 tablespoon melted margarine.
  • 1/4 cup diced celery.
  • 1 cup milk, 1%.
  • 1 tablespoon dried parsley.
  • 2 large eggs.

Directions

  1. Preheat oven to 325 degrees F.
  2. Drain salmon and remove skin.
  3. Add the other ingredients and mix. Add enough milk so the mixture is moist but not runny.
  4. Place in lightly oiled 9x5 inch loaf pan.
  5. Bake for 45 minutes.

Source: SNAP-Ed Connection, Food and Nutrition Service, USDA

 

 

Salmon with Berry Relish

Serves 4, about 4 ounces each.

Each serving: 221 calories, 7.5 grams total fat, 1 gram saturated fat, 62 milligrams cholesterol, 53 milligrams sodium, 15 grams carbohydrates, 3 grams fiber, 23 grams protein.

Ingredients

  • 4 salmon fillets, 4 ounces each.
  • 1 cup frozen raspberries, unsweetened.
  • 1 cup frozen blueberries, unsweetened.
  • 1/2 cup orange juice.
  • 1 tablespoon granulated sugar.
  • 1/2 teaspoon ground cinnamon.
  • Dash hot pepper sauce.
  • 1/2 teaspoon ginger, ground.
  • 1/8 teaspoon black pepper.

Directions

  1. Preheat oven to 375 degrees F.
  2. Place salmon on large baking sheet, and bake for about 20 minutes or until the salmon flakes easily with a fork in the thickest part.
  3. Place berries, juice, sugar, and spices in a small saucepan on high heat. Bring mixture to a boil over medium-high heat and cook briefly, about 3 minutes.
  4. Serve the fish hot with the warm berry salsa.

Source: Diets in Review.com

 

 

Scallop Kabobs

Serves 4, 1 kabob (6 ounces) each.

Each serving: 224 calories, 6 grams total fat, less than 1 gram saturated fat, 43 milligrams cholesterol, 355 milligrams sodium.

Ingredients

  • 1 1/2 pounds fresh bay scallops.
  • 3 medium green peppers, cut into 1 1/2 inch squares.
  • 1 pint cherry tomatoes.
  • 1/4 cup dry white wine.
  • 1/4 cup vegetable oil.
  • 3 tablespoons lemon juice.
  • Dash garlic powder.
  • Black pepper, to taste.

Directions

  1. Parboil (partially cook by boiling) green peppers for 2 minutes.
  2. Alternately thread peppers, scallops, and tomatoes on skewers.
  3. Combine next five ingredients.
  4. Brush kabobs with wine/oil/lemon mixture, place on grill (or under broiler).
  5. Grill 15 minutes, turning and basting frequently.

Source: Stay Young at Heart, Cooking the Heart-Healthy Way, NIH

 

 

Spanish-Style Shrimp Stew

Serves 4, about 1 1/2 cups of stew.

Each serving: 211 calories, 5 grams total fat, 1 grams saturated fat, 126 milligrams cholesterol, 375 milligrams sodium, 4 grams total fiber, 18 grams protein, 25 grams carbohydrates, 276 milligrams potassium.

Ingredients

  • 1 tablespoon olive oil.
  • 1 tablespoon garlic, minced (about 2-3 cloves).
  • 1 cup fennel (about 1 bulb, outer layers removed), rinsed and diced (or substitute leek or onion).
  • 2 cans (14 1/2 ounces each) no-salt-added diced tomatoes.
  • 1 cup low-sodium chicken broth.
  • 2 pounds new (red) potatoes, rinsed and quartered (about 2 cups).
  • 12 ounces large shrimp, peeled and deveined (about 24 pieces).
  • 2 tablespoons fresh oregano, rinsed, dried, and chopped (or 2 teaspoon dried).
  • 2 tablespoons lemon juice.
  • 2 tablespoons fresh basil, rinsed, dried, and chopped (or 2 teaspoons dried).
  • 1/4 teaspoon salt.
  • 1/4 teaspoon ground black pepper.

Directions

  1. Heat olive oil in a large sauté pan. Add garlic and fennel, and cook on medium heat, stirring often, until the fennel pieces begin to soften, about 5-7 minutes.
  2. Add tomatoes, chicken broth, and potatoes, and bring to a boil. Lower temperature to a gentle simmer, and cook until the potatoes begin to soften, about 10 minutes.
  3. Add shrimp, oregano, lemon juice, basil, and mix gently. Continue to simmer until shrimp are pink and fully cooked, about 5 minutes.
  4. Add salt and pepper.
  5. Serve 1 1/2 cups stew (each serving to include about six shrimp).

Source: Keep the Beat Recipes: Deliciously Healthy Dinners - National Heart, Lung, and Blood Institute, NIH

 

 

Spicy Baked Fish

Serves 4, about 4 ounces each.

Each serving: 250 calories, 16 grams total fat, 3 grams saturated fat, 65 milligrams cholesterol, 105 milligrams sodium, 1 gram carbohydrates, 23 grams protein.

Ingredients

  • 1 pound salmon or any white fish, fresh or frozen.
  • 1/4 teaspoon paprika.
  • 1/4 teaspoon onion powder.
  • 1/4 teaspoon garlic powder.
  • 1/8 teaspoon black pepper.
  • 1/8 teaspoon dried oregano.
  • 1/8 teaspoon dried thyme.
  • 1 tablespoon lemon juice.
  • 1 1/2 tablespoons soft melted margarine.

Directions

  1. If using frozen fish, thaw in refrigerator according to package directions.
  2. Preheat oven to 350 degrees F.
  3. Separate (or cut) fish into 4 pieces. Place fish in a 9x13x2 inch baking pan.
  4. Combine paprika, garlic and onion powder, pepper, oregano, and thyme in a small bowl.
  5. Sprinkle herb mixture and lemon juice evenly over the fish. Then drizzle melted margarine on top.
  6. Bake until fish flakes easily with a fork, about 20 to 25 minutes.

Source: SNAP-Ed Connection, Food and Nutrition Service, USDA

 

 

Spinach Stuffed Sole

Serves 4, 1 fillet roll each.

Each serving: 262 calories, 8 grams total fat, 4 grams saturated fat, 95 milligrams cholesterol, 312 milligrams sodium.

Ingredients

  • 1 teaspoon olive oil.
  • 1/2 pound fresh mushrooms, sliced.
  • 1/2 pound fresh spinach, chopped.
  • 1/4 teaspoon oregano leaves, crushed.
  • 1 clove garlic, minced.
  • 1 1/2 pounds sole fillets or other white fish (cod, flounder).
  • 2 tablespoons sherry.
  • 4 ounces (1 cup) part-skim mozzarella cheese, grated.

Directions

  1. Preheat oven to 400 degrees F.
  2. Spray a 10x6 inch baking dish with nonstick cooking spray.
  3. Heat oil in skillet and saute mushrooms about 3 minutes or until tender.
  4. Add spinach and continue cooking about 1 minute or until spinach is barely wilted. Remove from heat and drain liquid into prepared baking dish.
  5. Add oregano and garlic to drained sauteed vegetables and stir to mix ingredients.
  6. Divide vegetable mixture evenly among fillets, placing filling in center of each fillet.
  7. Roll fillet around mixture and place seam-side down in prepared baking dish.
  8. Sprinkle with sherry, the grated mozzarella cheese. Bake 15-20 minutes or until fish flakes easily. Lift out with a slotted spoon.

Source: Stay Young at Heart, Cooking the Heart-Healthy Way, NIH