Healthy and Easy Fish Recipes

Fish is among the healthiest of foods. Fish has plenty of protein, and above all has lots of nutrients such as Vitamin D, which many people are short of, and Omega 3, which are helpful in preventing heart disease. 

Beyond that, fish can be just downright flavorful, and a fantastic alternative to eating beef. 

Here are some great, healthy, and easy to prepare fish recipes:

Easy perch or walleye bake 

Those who are fishermen know that come fishing season there is plenty of perch or walleye to be had. 

Of course, since you are doing it yourself, you will need an additional step, a good knife for cutting fish. Without a knife, the fish may be too thick to bake properly. 

In this particular recipe you will require:

  •  3/4 c. shredded Parmesan cheese 
  •  1/3 c. butter, softened, plus more for greasing dish 
  •  1/4 c. mayonnaise 
  •  3 tbsp lemon juice 
  •  1/4 c chopped green onions 
  •  1/4 tsp. salt 
  •  1/4 tsp. pepper 
  •  2 tsp. freeze-dried dill (optional) 
  •  2 dashes Tabasco sauce 
  •  2 pounds skinless fish 

To prepare, preheat the broiler, then grease a glass cooking dish with butter. 

Next, mix together Parmesan cheese, butter, mayo, lemon juice, green onion, salt, pepper, dill, & Tabasco in a small bowl until well blended.

Then arrange the fish individually in a single layer on the baking dish. 

The next step is to broil the fish on its own in the baking dish, generally around 8 minutes. 

Remove the fish from the broiler and baste your cheese, butter, mayo mix on top.

Then put it into the oven and bake for another 2 minutes. 

There are dozens and dozens of fish recipes ranging from fish tacos and fish pie to seafood paella. There are an infinite number of ways to prepare healthy, almost no oil fish dishes, and if you get your family interested in trying something new they will abandon their preconceptions that fish equals frozen fish sticks. 

Morrocan Fish Stew 

This fantastic fish stew is an example of how fish blends so well with spices and vegetables. 

You begin by garnering all of the ingredients:

  •  1 medium onion, thinly sliced 
  •  2 thin leeks, tripped and sliced 
  •  ½ small fennel bulb quartered and very thinly sliced 
  •  2 large garlic cloves, finely sliced 
  •  1 tbsp cold-pressed rapeseed oil 
  •  2 tsp ground coriander 
  •  1 tsp ground cumin 
  •  ½ tsp chili flakes 
  •  ¼ tsp ground cinnamon 
  •  400g can chopped tomatoes 
  •  375g sweet potatoes, peeled and cut 
  •  1 yellow pepper and one red pepper, deseeded and cut into chunks 
  •  Juice of 1 large orange 
  •  200g skinless cod or pollock and 200g of skinless salmon 

To cook, begin by heating the oil in a large flameproof casserole dish or saucepan and gently fry the onion, leeks, and fennel for 10 mins. Then add the spices and cook for another 30 seconds. 

Next, add all the vegetables together with the orange juice and add 300 ml of water and bring to a gentle simmer, cooking for about 20 minutes. 

Finally, add the fish pieces and poach for around 3 or 4 minutes, let cool and serve.

While this may seem like a lot of ingredients, it serves 4.

Salmon & leek parcel 

The ingredients to this simple dish are:

  •  3 small leeks, thinly sliced 
  •  85 grams of mascarpone cheese 
  •  1 tbsp chopped dill 
  •  2 skinless salmon fillets 
  •  Lemon to taste 
  •  2 or 3 capers 
  •  Baby potatoes 

To prepare, heat your oven to around 300 degrees. While it’s heating, prepare two large sheets of baking parchment big enough to wrap the ingredients. 

Next put the leeks in a pan with some water (about 6 tbsp) and bring to a boil. When the leeks appear to be tender, add the mascarpone cheese and half the dill and lemon. 

Spoon the leeks and flavored cheese into two separate sections, add the salmon, then sprinkle more dill, lemon, and some capers over the top.

Cover the fish completely with the parchment and bake for 12-15 minutes. Then serve together with the baby potatoes. It’s so good, yet so easy.