Photo: Getty Images
A sea of options
If you're sick of soups and can't stand another chicken casserole, sample these 24 fantastic fish recipes. They're rich in protein, full of heart-healthy omega-3s, and easy to prepare.
Watch the video: How to Score and Season Fish
Photo: Randy Mayor
The rich flavor of the bourbon brings out both the saltiness of the soy sauce and the sweetness of the brown sugar.
Ingredients: Brown sugar, bourbon, low-sodium soy sauce, ginger, lime juice, garlic, salmon, green onions, sesame seeds
Try this recipe: Bourbon-Glazed Salmon
Photo: Becky Luigart-Stayner
It may seem like a guilty pleasure, but this creamy dish is chock-full of healthy vitamins and minerals, including omega-3 fatty acids, vitamin B, and folic acid.
Ingredients: Bay leaves, halibut, bacon, baking potatoes, onions, carrots, thyme, milk, butter
Try this recipe: Fish Chowder
Photo: Leigh Beisch
Baja Fish Tacos
No need for cheese when these tacos contain creamy avocados and low-fat sour cream.
Ingredients: Mahi-mahi, fajita seasoning, green cabbage, lime juice, cilantro, corn tortillas, sour cream, avocado, salsa
Try this recipe: Baja Fish Tacos
Salmon with Red Pepper Pesto
For a flavorful dish that's unique and super fast, try this recipe for salmon with red pepper pesto.
Ingredients: Fresh or frozen salmon fillets, kosher salt, cooking spray, roasted red bell peppers, tomato paste, extra-virgin olive oil, blanched almonds, garlic
Try this recipe: Salmon with Red Pepper Pesto
Watch the video: Salmon with Red Pepper Pesto
Soba Noodle Salad With Seared Tuna
Fresh tuna has a denser texture that provides a nice contrast to the smooth noodles and crunchy sesame seeds.
Ingredients: Uncooked soba noodles, tuna steak, English cucumber, carrots, radishes, red bell peppers, green onions, rice vinegar, soy sauce, peanut oil, sesame oil, crushed red pepper, sesame seeds, sugar
Try this recipe: Soba Noodle Salad With Seared Tuna
Photo: Oxmoor House
Creole Red Snapper
Red snapper is a mild white fish that's packed with protein. Enjoy this savory dish with brown rice for a complete meal.
Ingredients: Olive oil, onion, green bell pepper, canned tomatoes, Worcestershire sauce, red wine vinegar, dried basil, hot sauce, red snapper, basil, garlic
Try this recipe: Creole Red Snapper
Salmon Cakes With Dill Sauce
A lighter take on crab cakes, this recipe uses wheat berries and whole-wheat breadcrumbs to boost the fiber. And the dill dip sneaks in a little Greek-style yogurt to add a creamy, yet low-cal texture.
Ingredients: Salmon, wheat berries, whole-wheat breadcrumbs, egg whites, panko, Greek-style yogurt, dill, lemon juice, cucumbers, ginger
Try this recipe: Salmon Cakes with Dill Sauce
Photo: Leigh Beisch
This quick dinner recipe doubles as a take-to-work lunch for the next day. Shrimp is full of satiating protein that will keep you full all day long.
Ingredients: Shrimp, reduced-fat mayo, lemon juice, basil, whole-wheat hot dog buns, tomatoes, lettuce
Calories: 233 (approximate)
Try this recipe: Shrimp Roll
Smoked Salmon Pizza
This unique take on pizza is full of omega-3 fatty acids (compared to the saturated fat you get in your traditional cheese pizza). And the best part is this recipe takes only 15 minutes to make.
Ingredients: Refrigerated pizza dough, less-fat cream cheese, dill, lemon juice, smoked salmon, capers, red onions
Try this recipe: Smoked Salmon Pizza
Linguine With Mussels
Not only do mussels have all the health benefits of seafood, but they're also environmentally friendly. And they taste divine in this spicy pasta dish.
Ingredients: Olive oil, fennel, onion, garlic, tomato, vermouth, parsley, tomato paste, thyme, ground red pepper, mussels, cornstarch, linguine
Try this recipe: Linguine With Mussels
Photo: Leigh Beisch
Parchment-Baked Halibut With Pesto, Zucchini, and Carrots
Baking the halibut in parchment paper keeps the fish moist, while allowing it to soak in the pesto, spices, and olive oil.
Ingredients: Parchment paper, halibut, pesto, carrots, zucchini, olive oil, dry white wine
Try this recipe: Parchment-Baked Halibut With Pesto, Zucchini, and Carrots
Photo: Christopher Testani
Halibut With Lemon-Caper Sauce
This dish, with the classic combo of lemon, capers, and a touch of butter, is fancy enough for company, but it's ready in 20 minutes, so you can savor it on a weeknight. Steam or sauté some broccoli or toss a quick salad and you have a super-healthy, restaurant-quality meal in no time. If halibut isn't readily available, swap in cod (or use the same sauce and technique with shrimp; just cut the cooking time so it doesn't get tough).
Ingredients: Halibut or cod fillets, garlic, white wine, chicken broth, canola oil, salt and pepper, lemon juice, capers, butter, parsley
Try the Recipe: Halibut With Lemon-Caper Sauce
Photo: Romulo Yanes
Salmon Steaks With Horseradish Vinaigrette
With just five ingredients (plus salt and pepper), including tangy horseradish and refreshing dill, this no-fuss dish is a real crowd-pleaser. If the weather won't permit grilling outside, use a grill pan on the stove. Your fingers are the best tools for removing pin bones, but you can grab some tweezers to get to any that you can feel below the surface of the flesh (keep a dedicated pair just for the kitchen). Flake any leftovers into a bowl and mix with chopped vegetables and a touch of mayo for a salad the next day.
Ingredients: Salmon steaks, dill, horseradish, salt and pepper, white wine vinegar, olive oil
Try the Recipe: Salmon Steaks With Horseradish Vinaigrette
Photo: Romulo Yanes
Crisp Sesame Fish Fillets
Sesame seeds add a touch of healthy fat to these Southeast Asian-inspired fillets, which are sautéed in a bit of sesame oil to make them satisfyingly crispy. (Swap coconut oil for the vegetable oil for added Southeast Asian flair.) Mint and lime give this dish a refreshing edge. Quick-pickle sliced cucumbers in rice wine vinegar and whip up some rice to serve on the side, or make the fish into lettuce wraps with green-leaf lettuce, rice vermicelli, and chili sauce.
Ingredients: Thin fish fillets, sesame seeds, mint, limes, dark sesame oil, vegetable oil, salt and pepper
Try the recipe: Crisp Sesame Fish Fillets
Watch the video: How to Grill Salmon
Photo: Romulo Yanes
Whole Fish With Chermoula
A whole fish with a simple herb rub is the ultimate casual-chic dish. Plus, the rub adds tons of flavor without turning the fish into a calorie bomb. Toss the fish on the grill as the recipe advises or, if the weather won't cooperate, lay it on oiled, foil-lined baking sheets and roast in a 425ºF oven until the flesh flakes, 20 to 30 minutes. Grill or roast some vegetables on the side to round out the meal.
Ingredients: Red snapper, cumin, paprika, garlic, hot chile, limes, parsley, cilantro, olive oil, salt
Try the recipe: Whole Fish With Chermoula
Grilled Salmon Club
This fabulous, hearty sandwich will satisfy your craving for a classic club. Crisped-up salmon skin subs for bacon, omega 3-rich salmon stands in for turkey, arugula adds more nutrients than standard iceberg lettuce and a touch of spicy sriracha makes a little mayo go a long way. Even eaters who are lukewarm on fish will love this. Make it easy by asking your fishmonger to remove the skin and pack it up for you.
Ingredients: Salmon fillet, sesame oil, sesame seeds, bread, mayonnaise, sriracha, salt and pepper, lemon juice, tomatoes, pickles, arugula
Try the recipe: Grilled Salmon Club
Crunchy Baked Fish Fillets
Enjoying fish with a bit of crunch doesn't have to mean consuming a fried slab of grease. Crushed whole-grain crackers mixed with herbs, a touch of mayo, and mustard transform simple cod into a crunch-fest, but it's baked instead of fried, so it's guilt free, clocking in at fewer than 250 calories per serving. Make some oven-baked spicy "fries" and a vinegary slaw to serve on the side for a feel-good fish-and-chips meal.
Ingredients: Cod, Triscuit crackers, dill, mayonnaise, Dijon mustard, lemon juice, black pepper
Try the recipe: Crunchy Baked Fish Fillets
Photo: Levi Brown
Salmon Noodle Bowl
Jump on the meal-in-a-bowl trend by whipping up this healthy dish tonight. It has plenty of greens, between cucumber and asparagus (though of course you can swap other vegetables, if you prefer; some broccoli rabe would be tasty in here, maybe some shredded carrots, too), healthy fats from the salmon and avocado, and good carbs with soba noodles. Plus, it's on the table in less than 30 minuteshow can you beat that?
Ingredients: Soba noodles, asparagus, salmon, sesame oil, cooking spray, lines, cucumber, avocado, salt and pepper
Try the recipe: Salmon Noodle Bowl
Photo: Jonathan Kanter
Tuna and Olive Pasta Salad
Extra points go to this tasty salad since it has just four ingredients. Serve it for dinner with greens on the side, or double the super-simple recipe and take it to a tailgate. Either way, you'll watch it disappear fast. In the supermarket, look for skipjack tuna; it's lower in mercury than other types. Pole- or line-caught tuna is the most sustainable choice.
Ingredients: Whole-wheat penne pasta, pesto, tuna, Kalamata olives
Try the recipe: Tuna and Olive Pasta Salad
Photo: Andrew McCaul
Poached Salmon and Watercress Salad With Dill-Yogurt Dressing
Serve up a poached salmon salad for a fancy lunch with friendsor just make it for yourself. It's surprisingly simple to pull together, and with plenty of protein, it's a satisfying meal. Poaching, which involves cooking in a simmering liquid, is a foolproof way to cook fish, so it's perfect for novices. And poached salmon is lovely served warm or cold, so you can make it up to a day in advance and keep it refrigerated until you're ready to serve it.
Ingredients: Salmon, celery, scallions, lemon, low-fat yogurt, dill, horseradish, watercress, sugar snap peas, radishes, salt and pepper, olive oil
Try the recipe: Poached Salmon and Watercress Salad With Dill-Yogurt Dressing
Watch the video: How to Poach Salmon in a Baggie
Photo: Jim Bathie
Caribbean Mahi Mahi With Banana Chutney
Coconut, banana, mango chutney, mahi mahithis dish is like a tropical vacation on a plate. It has nearly a third of your daily fiber, so it will keep you full for a while. Plus, with rice and beans built into the dish, all you need is a green vegetable on the side and dinner is ready. Mahi mahi is available year round; if you don't see it at the fish counter, look for it in the freezer section.
Ingredients: Brown rice, red beans, mahimahi, mango chutney, bananas, scallion, cilantro, coconut, salt, allspice, thyme, cayenne pepper, olive oil
Try the recipe: Caribbean Mahimahi With Banana Chutney
Photo: Leigh Beisch
Cod With Pine Nut Brown Butter and Garlicky Spinach
Pine nuts and just a bit of butter add richness to mild, vitamin D- and magnesium-rich cod, bumping up the flavor and giving it a gourmet feel. Swap chopped pecans if you don't care for pine nuts. The fish is served on top of spinach lightly sautéed with garlic, making this meal a flavor and nutritional powerhouse. Rice or couscous would make a perfect accompaniment. If cod isn't readily available, use halibut or sole instead.
Ingredients: Cod, pine nuts, lemon, garlic, spinach, olive oil, butter, salt and pepper
Try the recipe: Cod With Pine Nut Brown Butter and Garlicky Spinach
Photo: Kate Sears
Manhattan Clam Chowder
Quick and easy to make, this hearty meal in a bowl is perfect for chilly weeknights. Clams are sometimes overlooked when compared with sexier fish like salmon or mollusks like oysters or mussels, but they are a great choice in their own right: Clams are rich in protein, iron, and B vitamins, and they're a good source of omega-3 fatty acids. There are also plenty of vegetables in this tomato-based soup.
Ingredients: Clams, onion, celery, carrots, flour, tomato paste, diced tomatoes, potatoes, crushed red pepper, Italian seasoning, vegetable oil, salt and pepper, oyster crackers
Try the recipe: Manhattan Clam Chowder
Photo: John Auty
Arctic Char With Orange-Caper Relish
Flavor- and texture-wise, omega 3-rich arctic char falls somewhere between salmon and trout. It's a little more delicate and mild than salmon, but firmer and fattier than trout. The quick relish, with sweet orange, salty capers and the bite of red onion, enlivens this dishbut it's still on the table in less than 20 minutes. A salad or a steamed green vegetable and crusty whole-grain rolls are all you need on the side.
Ingredients: Arctic char, oranges, red onion, parsley, capers, rice vinegar, olive oil, ground red pepper, cooking spray, salt and pepper
Try the recipe: Arctic Char With Orange-Caper Relish