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24 Healthy Fish Recipes

24 Healthy Fish Recipes

September 30, 2015

John Auty

Fish is rich in protein and heart healthy omega-3 fatty acids, so try these 24 great recipes and eat up!

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A sea of options

Eat more fish and reap the rewards: youthful skin, improved memory, and healthy heart.

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Bourbon-Glazed Salmon

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

Calories: 353

Try this recipe: Bourbon-Glazed Salmon

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Fish Chowder

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

Calories: 225

Try this recipe: Fish Chowder

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Baja Fish Tacos

Leigh Beisch

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

Calories: 235

Try this recipe: Baja Fish Tacos

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Salmon with Red Pepper Pesto

For a flavorful dish that's unique and super fast, try this Cooking Light recipe for salmon with red pepper pesto. Watch the video for tips on how to make our delicious red pepper pesto.Get the recipe:Salmon with Red Pepper Pesto

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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

Calories: 256

Try this recipe: Soba Noodle Salad With Seared Tuna

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Creole Red Snapper

Oxmoor House

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

Calories: 228

Try this recipe: Creole Red Snapper

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Salmon Cakes With Dill Sauce

Move over crab cakes! This salmon cake is high in heart-healthy omega-3 fats. Plus the B12 vitamins are good for blood health

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Shrimp Roll

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

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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

Calories: 300

Try this recipe: Smoked Salmon Pizza

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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

Calories: 376

Try this recipe: Linguine With Mussels

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Parchment-Baked Halibut With Pesto, Zucchini, and Carrots

Similar in taste to cod, halibut is packed with nutritious omega-3 fatty acids, which have been shown to protect against cognitive decline.

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Halibut With Lemon-Caper Sauce

Christopher Testani

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

Calories: 217

Try the Recipe: Halibut With Lemon-Caper Sauce

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Salmon Steaks With Horseradish Vinaigrette

No need for red meat - this dish packs 47 grams of protein. Great for post workout recovery!

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Crisp Sesame Fish Fillets

Lighten up classic fried fish with this simple, flavorful recipe.

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Whole Fish With Chermoula

Romulo Yanes

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

Calories: 383

Try the recipe: Whole Fish With Chermoula

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Grilled Salmon Club

Yaso+Junko

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

Calories: 626

Try the recipe: Grilled Salmon Club

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Crunchy Baked Fish Fillets

Get all the fried crunch you love without the fat and calories! The Panko coating makes a crunchy crust for this baked fish.

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Salmon Noodle Bowl

Omega-3s in salmon help build muscle, and more muscle means more calories burned. Yahoo!

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Tuna and Olive Pasta Salad

Jonathan Kanter

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

Calories: 365

Try the recipe: Tuna and Olive Pasta Salad

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Poached Salmon and Watercress Salad With Dill-Yogurt Dressing

Salmon is rich in protein, heart-helping omega-3 fatty acids, and vitamin D. Plus, this recipe is low in carbohydrates!

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Caribbean Mahi Mahi With Banana Chutney

Jim Bathie

Coconut, banana, mango chutney, mahi mahi—this 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

Calories: 410

Try the recipe: Caribbean Mahimahi With Banana Chutney

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Cod With Pine Nut Brown Butter and Garlicky Spinach

Leigh Beisch

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

Calories: 239

Try the recipe: Cod With Pine Nut Brown Butter and Garlicky Spinach

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Manhattan Clam Chowder

Kate Sears

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

Calories: 162

Try the recipe: Manhattan Clam Chowder

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Arctic Char With Orange-Caper Relish

John Auty

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 dish—but 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

Calories: 295

Try the recipe: Arctic Char With Orange-Caper Relish

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