Healthy Fatty Fish Recipes
When it comes to leading a healthy lifestyle and a dieting plan, one of the best means to do so is to get the healthy amount of fats while filling up on protein by eating fish. Lots of it.
The best way to incorporate the wonderful fatty fish into the dieting plan is to try out some fun recipes, so here are the best ones that we could find for you!
Fatty Fish Recipes
Grilled salmon and zucchini with red pepper sauce
For this recipe you will need – 1/3 cup of toasted almonds, ¼ cup of chopped jarred roasted red peppers, ¼ cup of halved cherry tomatoes, one small clove of garlic, a tablespoon of extra virgin olive oil, a tablespoon of red wine vinegar or cherry vinegar, one teaspoon of paprika, preferably smoked, ¾ divided teaspoons of salt, ½ teaspoon of fresh ground pepper, one and ¼ pounds wild caught salmon fillet skinned and cut into four portions, 2 medium zuchinni, canola or olive oil cooking spray, a tablespoon of chopped fresh parsley.
Directions – while you preheat your grill to medium, process the tomatoes, almonds, peppers, garlic, oil, vinegar, paprika, ¼ teaspoon of salt and ¼ teaspoon of pepper in a food processor or a blender, and blend until it is all smooth before setting it aside.
Then, take the salmon and the zucchini and coat them on both sides with the spray and sprinkle the remaining salt and pepper all over them. Grill them, with one turn, until they both look thoroughly cooked, about three minutes per one side.
Then, take the zucchini and transfer it onto a cutting board, and when it has cooled down enough, slice it into pieces of half an inch. Toss them in a bowl with half of the sauce. Then, divide it into four places along with the salmon and add the remaining sauce. Garnish it with parsley.
*the salmon has made its way onto this list because it is filled with nutrients. It is a flavorful dish, and it contains 13 grams of fat, 32 grams of protein and 871 milligrams of potassium.
Roasted halibut with pickled beets
For the ingredients, you are going to need – two slices of whole wheat or rye bread, four teaspoons of canola oil or extra virgin olive oil, half a cup of finely chopped shallot, 1/3 cup of freshly squeezed lemon juice, 2 teaspoons of butter, one tablespoon of rinsed capers, 2 pounds Pacific halibut, sliced into eight pieces, ¼ teaspoon salt, 16 ounce jar sliced pickled beets, diced and drained.
Directions – preheat your oven to 425F, take a cooking spray and coat a 9 by 13 inch cooking dish. Make some bread crumbs out of the two slices of bread, and placee them in a small bowl, along with two teaspoons of oil.
Then, take the remaining two teaspoons of oil and heat them up on a medium heat in a nonstick skillet. Add the shallot and cook until it softens.
Pour in the lemon juice, bring it to a boil and stir very gently. Then remove it from the heat and add the butter. Stir until the butter has thickened the sauce.
Take the fish and sprinkle it with salt and place it in the previously prepared baking dish. Take the sauce, pour it over the fish and add the bread crumbs on top.
Bake the fish until you see that it is opaque in the center, that means about 15 to 18 minutes or so. Serve each portion of it topped with three tablespoons of pickled beets.
*if you want to take your first break from the salmon, the halibut is considered to be a great substitute.
For the ingredients, you are going to need – 3 stalks of celery, 3 small cloves of garlic, juice of a lemon, kosher salt and freshly ground pepper, eight ounces of baby carrots, sliced in halves in length, ¾ pound small shrimp, ½ pound sea scallops, horizontally halved, one halved, pitted and peeled small avocado, two torn romaine lettuce hearts, one tablespoon of capers with one tablespoon of brine from the jar, two cups of croutons, and a tablespoon of light mayonnaise.
Directions – take a large saucepan and combine the celery, garlic, half of the lemon juice, 10 cups of water, and some salt and pepper together. Cover it and make sure you bring it to a boil, and after that simply uncover it, add the carrots and cook it for another two minutes.
Then, add the shrimps and cook until they turn opaque. Then transfer the shrimp and carrots to a colander and rinse them with some cold water.
Then, return the water to a boil, add the scallops and then after they’ve turned opaque, pull them out and run them under some cold water as well. Then, take a third of the liquid and set it aside to cool off.
Take half of the avocado, slice it up, and mix it with the sliced lettuce, celery, croutons and capers in one large bowl. After that, add the shrimp, carrots and scallops.
Take the remaining half of the avocado and blend it with the liquid you’ve previously set aside, the remaining lemon juice, chopped garlic, caper brine, mayonnaise, ½ teaspoon of salt, and some pepper for the taste. Toss with the salad and season it with however salt and pepper you like.
*this is a good option for you hen you are in the need of a lighter fare, and it is an easy salad to find on the menu of any seafood restaurant. But, because there are not plenty of those restaurants that mix shrimp with avocado, the best version would be for you to prepare this salad on your own. You will be consuming 12 grams of fat, 8 grams of fiber, 32 grams of protein.
Pistachio crusted tuna steaks
The ingredients for this recipe are – a tablespoon of thinly sliced shallot, one bay leaf, 1/ cup of white wine, 3 tablespoons of reduced fat sour cream, two teaspoons of lemon juice, two divided teaspoons of chopped fresh dill, one teaspoon of whole grain mustard, half a teaspoon of salt, half a cup of preferably whole wheat bread crumbs, ¼ cup of shelled pistachios, 4 x 4 ounce tuna steaks, and a teaspoon of extra virgin olive oil.
Directions – take a small saucepan, place the shallot, bay leaf and the wine in and bring it all to a boil. Reduce it until the wine has almost completely evaporated, for about five minutes. Then remove it from the heat, discard the bay leaf and transfer it into a smaller bowl.
Then, add to it the lemon juice, sour cream, the teaspoon of dill, mustard and ¼ teaspoon of salt, make sure you mix it all up really good. After that, take the pistachios, bread crumbs, and the remaining teaspoon of dill and salt in a food processor or a blender, mix until it has ground thoroughly.
Transfer it to a shallow bowl, and dredge both sides of the tuna in this pistachio mixture. Put the olive oil in a nonstick skillet, and heat it up over medium heat.
Add in the tuna and cook it until it has a brown color, but make sure you adjust the heat in order to avoid burning, about five minutes most to each side. Serve this with a lemon dill sauce.
*you should definitely try and consume more tuna fish because it is a very smart choice. Also, try mixing pistachios with it as often as you can. This recipe per serving contains 7 grams of fat, 29 grams of protein, 241 calories.
Lemony steamed fish
For the ingredients you will be needing – 6 x 6 ounce fish fillets, a tablespoon of dried dill weed, a tablespoon of onion powder, two teaspoons of dried parsley, ¼ teaspoon paprika, a pinch of seasoned salt just for taste, a pinch of lemon pepper, a pinch of garlic powder, two tablespoons of freshly squeezed lemon juice.
Directions – preheat your oven to 375 degrees F, and cut 6 foil squares large enough for all the fillets each. Place the fillets on each of the foil squares and sprinkle them with the onion powder, dill weed, paprika, parsley, season salt, garlic powder and pepper and the lemon juice.
Fold the foil over the fish in order to make a bag out of them and fold the edges in order to seal it. Then, take the sealed packets and place them on a baking sheet. Bake them in the preheated oven for about half an hour, until the fish flakes easily with a fork.
*because this is a very flexible recipe, you can use whatever type of fish you like, but we recommend the salmon. However, make sure that you can use literally any fish that you find tasty. By each serving you will get 29.7 grams of protein, about 11 to 13 grams of fat, and no more than 142 calories.
Bourbon glazed salmon
For the ingredients, you will need – three tablespoons of bourbon, three tablespoons of brown sugar, two tablespoons of low sodium soy sauce, a tablespoon of peeled and grated ginger, a tablespoon of fresh lime juice, three minced garlic cloves, a tablespoons of roasted sesame seeds, ¼ teaspoon freshly ground black pepper, cooking spray, ¼ thinly sliced green onions and 4 x 6 skinless salmon fillets.
Directions – combine the first seven ingredients in a plastic bag, zip top. Add the fish to the bag and marinate in the fridge for about one or two hours, with the occasional turn. Then, take a large nonstick skillet and preheat it over medium heat.
Coat it with the cooking spray. Add the fish marinade to the pan, cook it for about 4 minutes on each side or until the fish flakes can be easily tested with a fork. Place a fillet on a plate, drizzle it with two teaspoons of sauce, a tablespoon of green onions and ¾ teaspoons of sesame seeds.
*there is no better way to bring out the awesome flavor of the salmon than by combining it with bourbon. This is a recipe that has the lowest level of sodium in it, about 281 milligrams, 14 grams of fat and 37.4 grams of protein.
Thin mackerel pate with quick pickled onions
For the ingredients you will be needing – 2 120 grams mackerel fillets in oil (any similar canned oily fish fillets can do too), one teaspoon English mustard, a tablespoon creme fraiche, pinch of cayenne pepper, lemon juice, sea salt and freshly ground black pepper, whole meat toast or oatcakes. For the quick pickled onions you will need – one small red onion, finely chopped and peeled, one large caster sugar, two tablespoons of cider vinegar, two tablespoons of finely chopped parsley or dill.
Directions – first of all, take the onion, put it in a bowl and sprinkle over a good pinch of salt and sugar and a grinding of pepper toss. Leave it for a period of 10 minutes in order for it to soften, and make sure to drain the onion if it starts to release a lot of liquid.
Then, take the dill or parsley and sprinkle over the onions, stir it well and leave it for another ten minutes. You can put it aside in the freezer or in the fridge until you are ready to serve it, but make sure you take it out some time before you serve it.
Take the cans of mackerel and drain the oil from them before taking them out, and put the fish into the bowl of a food processor. Take the mustard, creme fraiche, cayenne, a pinch of black pepper and some lemon juice to taste.
Turn this mix into a thick paste, and add some salt if you like. Serve it like a thick paste on toast with onion rings on top of it and enjoy.
*the mackerel is a very healthy fish that promises a unique taste and mixture of nutrients, as well as a lot of omega 3 fatty acids. In this dish you will find 23 grams of fat, 30 grams of protein and 730 milligrams of potassium.
Baja fish tacos
For the ingredients, you are going to need – ¾ pound mahi mahi or some other firm white fish fillets, two cups of sliced green cabbage, two teaspoons of fajita seasoning, a tablespoon of fresh lime juice, three tablespoons of fresh chopped cilantro, half a teaspoon of salt, 8 corn tortillas, ½ a pitted and diced avocado, 2 and a half tablespoons of sour cream (fat reduced), bottled salsa, lime wedges and some cooking spray.
Directions – take a grill rack, lightly spray it with the non stick cooking spray and preheat the grill. Take the fish and sprinkle it with the fajita seasoning on both sides, and gently press it onto the flesh of the fish.
Grill the fish about three or four minutes on each side until the fish flakes easily when you try to test it with a fork. Keep it warm and flake it into pieces with the fork.
Take a small bowl and mix the lime juice, cilantro, cabbage and salt inside. Then, take the tortillas and wrap them in paper towels, microwave them until they are completely warm.
Now, prepare to fill the tortillas for assembly. On each tortilla spread a teaspoon of sour cream, then fish, cabbage mixture, and some avocado. Serve it with some lime wedges and salsa on the side.
*there is something about the tacos that always makes you come back to them and try variations and different ingredients each time. The variations depend on your own taste of course.
But, as this recipe stands, you will be getting 20 grams of protein, only 6 grams of fat and merely 235 calories, with a bonus of 75 milligrams of calcium.
Cashew salmon with apricot couscous
For the ingredients for this recipe you will be needing – half a cup of nonfat plain yogurt, three sliced scallions (greens and the whites separated), two tablespoon of lemon juice, two tablespoons of chopped fresh cilantro, half a teaspoon of ground cumin, ¾ of salt, half a teaspoon of freshly ground pepper, a tablespoon of extra virgin olive oil, ¼ cup chopped dried apricots, a tablespoon of minced fresh ginger, 1 and ¼ cups of water, a cup of whole wheat couscous, a pound of salmon fillet, skinned and cut into 4 portions, 2 tablespoons of chopped and toasted cashews.
Directions – preheat your grill to a medium high. Take a bowl and put the scallion greens, yogurt, cilantro, lemon juice, cumin, a quarter of the salt and the pepper, and then put them aside.
Take the oil and heat it in a large saucepan over medium heat. Take the ginger, apricots, scallion whites and another quarter of the salt and add them inside.
Cook them and stir them constantly for about two minutes until they are soft. Then, add the water and bring this to a boil again, over medium heat. Put in the couscous.
Then, remove it from the heat and put it aside until all the liquid is absorbed. Fluff it with a fork. Meanwhile, take the salmon fillets and rub them with the remaining salt and pepper on both sides and put them on the grill.
Grill them for about three minutes per one side. Serve it along with the couscous, cashews and yogurt sauce.
*despite the fancy recipe name, this one will knock your socks off when it comes to the nutritional value. 15 grams of fat, 35 grams of protein, 621 milligrams of potassium and 9 grams of fiber.
If you decide to try any of these recipes you will definitely not go wrong, you’ll be in for a treat!