Think you can only enjoy exceptional seafood in a restaurant? These delicious and healthy fish recipes will convince you that you can definitely DIY. These healthy fish dinner ideas will become weeknight menu mainstays. To make your calendar as accurate as your calorie count, all of these on-the-go features come together in less than an hour and at fewer than 550 calories per serving.
Turnip Noodle Bowls with Salmon Curry Sauce
Take a break from zoodles and try tooodles as the base for this healthy fish recipe. The sturdy root vegetable holds up wonderfully and is coated in a creamy carrot, ginger and curry sauce made with coconut milk. Add curly leeks, sautéed asparagus and the star of the show, seared salmon, and you’ve got yourself a five-star 40-minute meal.
Seared Salmon with Pistachio Gremolata
A hot cast iron pan is clutch for achieving an unbeatable crispy sear and perfect sear in just six (!) minutes. While the salmon cooks, mix the gremolata with fresh, crunchy pistachios to place on top later, just before serving. For a refined, bistro-quality entrée, complement the healthy fish dinner with roasted potatoes or whole-wheat pasta.
Spicy Baked Fish and Sweet Potato Fries
The children will be savage about this fast food copy recipe. Use any firm-textured white fish fillet like snapper, cod, halibut, sea bass or tilapia for this healthy fish and chips, then coat it with a smoky and spicy breadcrumb mixture. Bake on the same baking sheet as the seasoned sweet potato fries for a 420 calorie meal.
Baked Halibut with Thyme and Olives
How can you get tons of flavor from just five ingredients? Select ingredients that complement each other and pack a punch. (Cooking in a parchment packet to seal in the flavor also helps.) This healthy baked fish recipe features zesty lemon, salty olives, and earthy thyme to flavor the potatoes and white fish with Mediterranean appeal .
Ginger Shrimp and Vegetables
We’ve taken the flavors you know and love from takeout orange chicken and infused them into this low-calorie one-skillet fish recipe. If that hasn’t convinced you to do this shrimp recipe For dinner this week, we bet it will: It produces enough fruits, vegetables, and seafood to feed four in just 25 minutes. It also contains 27 grams of protein, making it a light dinner that will keep you full for hours.
Brazilian fish stew
If you have a well-stocked spice cabinet and pantry, you’re pretty much ready to create this stew. Canned tomatoes, unsweetened coconut milk, garlic and olive oil set the tone for this simple South American seafood stew. The only fresh ingredients needed for this heart-healthy fish dinner recipe: red peppers and a pound of your favorite firm white fish.
Deep-Fried Scallops with Lemon-Herb Sauce
Looking for a healthy fish dinner idea for two? Keep it easy, but dish that looks refined in mind. The scallops get nice and crispy on the outside and tender on the inside after a quick stint in the air fryer.
Roasted salmon with broccoli and tomatoes
Skillet Dishes are true dinner saviors on hectic weeknights. With this colorful and healthy fish recipe, dinner and a fresh, nutritious side dish come together in one pan. Each low-carb serving has just 276 calories, so feel free to serve it with a side of brown rice or quinoa to round out the meal.
Paella during the week
The secret to making this easy 25-minute meal with 38 grams of protein per serving? Half a pound of scallops, shrimp and chorizo. Turmeric and saffron lend a lovely golden hue and lots of warm spice to the healthy fish dinner recipe inspired by a classic Spanish dish.
Southern-style “fried” catfish and green beans
Think healthy fish sticks don’t exist? Slice that air fried strip catfish recipe before coating it in the panko mixture, and you will have just that ready to share with your family. Complete the meal with a side of sweet and spicy air-fried green beans.
Cilantro and Shrimp Tacos
Chips and guac team up with grilled shrimp tacos in this healthy rainbow-colored fish taco recipe. Save some of the shrimp marinade to use as a dressing for the crispy cabbage and carrot salad. All this deliciousness can be yours after just seven minutes of cooking and for less than 300 calories.
Mediterranean tuna salad
Not all tuna salads contain mayonnaise. This fresh take on a Niçoise salad only has 10 grams of carbs per serving because we’ve ditched the potatoes (although you can add a few boiled potatoes to the party!). As is, this low-calorie fish recipe is one of our favorite uses for canned tuna, but you can certainly use the same salad base for canned salmon.
Blackened salmon with cinnamon and lentils
We’ve enhanced an already heart-healthy fish with anti-inflammatory ingredients like cinnamonnutand broccoli. Hearty lentils round it all out one dish dinner.
Grilled Swordfish with Oven Roasted Tomato Sauce
Instead of entering a marina jar At the grocery store, roast a pan full of tomatoes, onions and garlic and mix your own for a fresh swordfish sauce. A few tablespoons of heavy cream lend a luscious, spreadable texture. Pour it over the rich, meaty, low-calorie fish recipe, then use the leftovers to spread on crostini or as a pasta sauce.
Seared Scallops and Spicy Pomegranate Glazed Baby Spinach
Showy enough for entertaining but easy enough for a weeknight, this healthy fish meal only takes 30 minutes. (It’s true!) Drizzle a pomegranate-cinnamon spice glaze over the wilted spinach and tender and juicy scallops. Then sprinkle with pomegranate grates (aka the seeds) to give the 214-calorie dish a little crunch and a burst of freshness in every bite.
Salmon in parchment
Rich in flavor and light in added fat, cooking proteins in parchment paper is one of the healthiest cooking strategies possible. The package keeps all the aromatic goodness of citrus, herbs and garlic close to the salmon until you’re ready to enjoy it. Bonus: It’s a breeze to clean up after cooking this healthy baked fish recipe.
Golden Turmeric Fish
An island-inspired sauce infuses each flaky bite of this low-calorie dish with fresh tropical flavors. Can’t find snapper? The idea of a healthy fish dinner is versatile, so feel free to swap in sea bass, halibut, tilapia or another variety of white fish fillets.
Striped bass in Brodo
Fish is naturally rich in healthy fats, and this method adds even more heart-healthy superpowers to meaty pieces of white fish. The low-calorie fish recipe features a white wine and olive oil poaching broth with herbs and tomatoes that delivers a delicious dose of Mediterranean diet benefits. (Oh yes, and lots of fresh summer flavors.)
