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. Meanwhile, if the only available option for you is cooking lobsters, you don’t need to worry. Just read our easy-to-follow guide on cooking exciting lobster meals

Beyond that, fish can be just downright flavorful, and a fantastic alternative to eating beef. However,  if you are planning to host a children’s party, these are the perfect recipes for you. 

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

Easy perch or walleye bake 

Roasted mackerel with arugula and tomatoes
Roasted mackerel served with arugula and tomatoes. Fish meal. Top view

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 

Seafood platter. Grilled lobster, shrimps, scallops, langoustines, octopus, squid on white plate
Seafood platter. Grilled lobster, shrimps, scallops, langoustines, octopus, squid on white plate.

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 


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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.

Health Benefits of Consuming Fish

Always, fresh fish must be eaten, and it can be fried, grilled, baked, or boiled. However, as we all know, practically every particular food has health advantages and the proper approach to incorporate it into the meal. Here’s what we have to say:

1. Abundant in Proteins

Fish is a high-protein, low-fat supplier of protein. This is not as heavy in fat as lamb or poultry. In comparison to other non-veg protein sources, fish is indeed a lean protein, meaning it contains high-quality protein and no harmful fat.

2. Calcium and Iron are Abundant

Fish is also high in minerals like calcium and iron. Calcium and iron can also help prevent you from a variety of health issues. It’s a great idea to eat fish at least weekly.

3. The Omega-3 Fatty Acids

If you eat fatty fish including salmon, tuna, even sea fish, its fat content is really good since it contains omega 3 fatty acids, that are very healthy for cardiovascular and physical wellness and are only found in fish oils. Eating fish offers numerous additional benefits because it is high in nutrients.

4. Cardio Friendly

When it comes to fish advantages, it is also said to be cardio beneficial. Fish are high in Omega 3 fatty acids. Furthermore, Omega fatty acids have been linked to a lower risk of cardiovascular disease. As a result, including fish in your diet can be beneficial to your heart health.

5. Osteoporosis Superfood

Fish is high in Vitamin D, potassium, and iron, all of these can assist to build your bones. Patients experiencing osteoporosis or inflammation illnesses might also benefit from eating fish. It is touted as a superfood for enhancing bone development and vitality.

6. Helps with Weight Loss

Fish is high in healthy fats and protein, making it an excellent weight-loss food. Because fish is low in calories, you may incorporate it into your meals. As a result, it is tasty and nutrient-dense.

Fish Nutritional Facts

Pan fried tilapia with asian slaw and roasted potatoes
pan fried tilapia with asian slaw and roasted potatoes shot with selective focus

As previously said, fish contains a variety of critical nutrients, including high-quality protein and a variety of vitamins as well as minerals ranging as sodium, potassium, iron, magnesium, Vitamin D, Vitamin E, and salt. Usually, it is suggested that you should eat one serving, i.e. two pieces, which really is roughly 80-100 grams. All varieties of fish have varying levels of protein, and the general dietary data are:

In 100 grams Fish:

  • Calories: 159
  • Protein: 19-20 grams
  • Carbohydrates: 0 grams
  • Sugars: 0 grams
  • Fats: 8 grams 

Ways to Include Fish in Your Diet

Salad with fish. Fresh vegetable salad with salmon fish fillet
Salad with fish. Fresh vegetable salad with salmon fish fillet. Fish salad with salmon fillet and fresh vegetables on plate

1. In Salad

Salad is a particularly nutritious way to eat fish because it may enhance your vegetable consumption as well. Make a nutritious meal of salad with grilled tuna, small tomatoes, pepper, onions, and greens. Salad dressing is simple to make with honey, garlic sauce, lemon, and olive oil.

2. Make a Sandwich

Fishburger on the butter-paper on the black background
Freshmade streetfood fishburger on the butter-paper on the black background

For many individuals, fish sandwiches are indeed a favorite morning item. Tinned fish, like salmon, mackerel, as well as sardines, may make a tasty complement to sandwich stuffing. Chop only a few vegetables like cucumbers, tomato, pepper, and onion to include in the fish sandwich stuffing, very much like a salad.

3. Fish Gravies

Fish slices, salmon, especially trout are the finest choices for making fish stew at home. Rather than frying, cleaner alternatives such as boiling as well as grilling can be used prior to cooking. Salmon curry may be highly beneficial to your wellness since it has all of the additional advantages of curry.


Here you go! You know now how easy it is to cook healthy fish recipes. But what about the dessert? Well, it’s not a problem. Just read our post about candy making tips and tricks. Also, we provide some tips about the best foods for dinner parties