Healthy Fish Recipes: Salmon and Beyond (2024)

¾ lb bucatini or spaghetti, preferably whole-wheat

¼ cup extra-virgin olive oil, divided

½ cup panko breadcrumbs, preferably whole-wheat

3 cloves garlic, minced

1 tsp crushed red pepper flakes

4 cups baby spinach

1 cup cherry tomatoes

½ tsp kosher salt

¼ tsp freshly-ground black pepper

2, 2-oz can anchovies, packed in water or olive oil, drained

1

Bring a large pot of water to a boil. Add pasta and cook until al dente, about 10 minutes, then drain.

2

Place a large skillet over medium heat. Add oil and panko and cook, stirring frequently, until golden brown, about 5 minutes. Add garlic and pepper flakes and cook until fragrant, about 1 minute more. Remove the panko mixture to a plate and set aside. Wipe skillet out.

3

To the same skillet, add remaining tablespoon of olive oil, spinach, and tomatoes. Season with salt and pepper and cook, stirring occasionally, until spinach is wilted, about 3 to 5 minutes. Stir in anchovies and heat through. Add pasta and toss to evenly coat noodles. To serve, top with panko mixture.

Nutrition Facts

Amount per serving

If you don’t love the look of whole anchovies, you can use anchovy paste instead.

1 English cucumber, diced

1 Roma tomato, diced

1 mango, diced

1 avocado, diced

¼ cup finely diced red onion

½ cup fresh cilantro, finely chopped

2 limes, juiced

2 tbsp plus 2 tsp extra-virgin olive oil, divided

1 tsp kosher salt

1 lb fresh or frozen and defrosted mahi mahi or tilapia

2 tbsp Cajun seasoning

1

In a large mixing bowl, combine cucumber, tomato, mango, avocado, onion, cilantro, lime juice, 2 tablespoons olive oil, and salt.

2

Place mahi mahi on a plate and season with Cajun seasoning.

3

Heat a large skillet over medium heat. Add remaining 2 teaspoons of olive oil and fish. Cook, undisturbed, until browned, about 4 minutes. Flip and cook until fish reaches an internal temperature of 145 degrees F, about 2 to 3 minutes more. To serve, top with fresh salsa and with a whole grain and vegetable for a complete meal.

Nutrition Facts

To make your own Cajun seasoning, simply mix together 1 tsp paprika, 1 tsp garlic powder, 1 tsp onion powder, ½ tsp dried basil, ½ tsp dried oregano, ½ tsp ground black pepper, ½ tsp kosher salt, and ¼ tsp cayenne pepper.

1 lb raw haddock

4 cups cherry tomatoes

2 tbsp extra-virgin olive oil

20 pitted kalamata olives

2 tbsp capers

¼ tsp freshly-ground black pepper

1

Preheat oven to 425 degrees F. Line a baking sheet with foil or parchment.

2

Place haddock on prepared baking sheet and top with tomatoes and oil. Cook until fish is opaque and flakes easily, about 12 to 15 minutes.

3

Remove from oven and stir in olives, capers, and pepper. Serve with a whole grain or roasted potatoes.

Nutrition Facts

1 lb tilapia (fresh or frozen)

2 tsp tajin seasoning

3 cups red cabbage, finely sliced (½ medium red cabbage)

1 large red bell pepper, finely sliced

1 Roma tomato, finely sliced

1 small red onion, finely sliced

1 avocado, sliced, plus more for topping (optional)

¼ cup extra-virgin olive oil

2 limes, juiced

1 tsp ground cumin

¼ tsp kosher salt

⅛ tsp freshly ground black pepper

8 small (6") tortillas, preferably whole-wheat

Cilantro, for garnish (optional)

1

Preheat oven to 400 degrees F and line a baking sheet with aluminum foil.

2

Place tilapia on prepared baking sheet and sprinkle tajin on fish to coat. Bake for 6 to 8 minutes. Flip and cook until fish reaches an internal temperature of 145 degrees F, an additional 1 to 2 minutes.

3

In a large mixing bowl, combine cabbage, bell pepper, tomato, onion, and avocado. Add olive oil, lime juice, cumin, salt and black pepper, toss until well mixed.

4

Divide fish among 8 tortillas. Top each taco with slaw, cilantro, and avocado, if using.

Nutrition Facts

3 tbsp white miso paste

3 tbsp rice vinegar

2 tbsp mirin

1 tbsp brown sugar

1 lb raw wild Alaska sablefish (European sea bass or wild Alaska cod)

1

In a small bowl, mix together miso, vinegar, mirin, and brown sugar. Place fish on a baking sheet lined with aluminum foil. Brush miso mixture over fish (you can marinate the fish marinate for 30 minutes or overnight in the refrigerator if desired).

2

Set oven to broil on high and cook fish for 5 to 6 minutes, until fish looks caramelized and brown.

Nutrition Facts

1 lb raw wild albacore tuna

1 red bell pepper, diced

4 scallions, sliced

2 tbsp Thai red curry paste

2 tbsp sesame oil or canola oil

Plain, nonfat Greek yogurt and fresh dill, for garnish (optional)

1 lime cut into wedges, for serving (optional)

1

Place tuna, bell pepper, scallions and curry paste in a food processor and pulse until mixed, about 30 seconds. Form into 12 equal patties.

2

Place a large nonstick skillet over medium heat and add sesame oil. Place patties in a skillet and cook until golden brown, about 4 to 5 minutes. Flip patties and cook until golden on the other side, about 3-4 minutes. Garnish with yogurt and fresh dill, if using, and serve with lime wedges, if desired.

Nutrition Facts

1 ½ lb raw mackerel filets

2 tsp maple syrup

3 tbsp mirin

2 tbsp less sodium soy sauce

1

Place a non-stick skillet over medium heat. Pat the fish dry with paper towels. Place the fish in the pan skin side down and cook until it is seared, about 5 minutes. Flip and cook until golden brown, about 5 minutes more.

2

Add the maple syrup, mirin, and soy sauce, and turn the fish to coat in the sauce. Cook until the fish is cooked through and the internal temperature of the fish registers at 145 degrees F and the sauce thickens, about 1 to 2 minutes more. Remove from the stove and serve.

Nutrition Facts

Avoid washing the fish before cooking. It’s not necessary, and doing so may spread contaminants to your kitchen surfaces.

1 ½ pounds raw trout filet

1 lime, zested and juiced

2 tsp extra-virgin olive oil

1 tbsp honey

½ tsp kosher salt

1 tsp chili powder

½ tsp ground cumin

1

Preheat oven to 400 degrees F. Line a rimmed baking sheet with foil. Lay the trout, skin side down, on the prepared baking sheet, making sure there is space between each filet.

2

In a small bowl, whisk together the remaining ingredients. Brush the trout filets with the seasoning mixture and bake in the preheated oven until the fish reaches an internal temperature of 145 degrees F, about 18 to 20 minutes. To complete your meal, serve with a side salad and whole grain, such as brown rice, quinoa, or farro.

Nutrition Facts

Avoid washing the fish before cooking. It’s not necessary, and doing so may spread contaminants to your kitchen surfaces.

1 lb raw sardines, cleaned, scaled, and gutted, or 8 oz no-salt-added sardines canned in water

6 cloves garlic, divided (5 roughly chopped, 1 minced)

2 lemons, juiced, divided

½ tsp paprika

¼ lb dry whole-wheat spaghetti

3 tbsp extra-virgin olive oil

¼ cup sun-dried tomatoes, dry-packed

½ tsp kosher salt

¼ tsp freshly-ground black pepper

¼ cup fresh parsley, finely chopped

1

Preheat oven to 425 degrees F. Line a rimmed baking sheet with foil and spread the sardines evenly on the baking sheet. Season the inside of each sardine with the minced garlic, juice of 1 lemon, and paprika. Bake in the preheated oven until the fish flakes easily, about 15 to 17 minutes. *If using canned sardines, skip this step.

2

Meanwhile, bring a large pot of water to a boil and cook the pasta until al dente, about 8 to 10 minutes.

3

Place a large skillet over medium heat. Add the olive oil, remaining 5 cloves of garlic, and sundried tomatoes. Cook until the garlic is fragrant, about 3 to 5 minutes. Stir in the lemon juice, salt, pepper, and pasta, turning to evenly coat the pasta with the sauce. *If using canned sardines, stir them in now as well.

4

Evenly divide the pasta between two serving dishes and top each with half of the sardines.

Nutrition Facts