Category: Fish Recipes

7 Healthy Fish Recipes For Weight Loss

Prepare healthy meals with these fish recipes for weight loss. Salmon, cod and sole are the main ingredients for these recipes. These are filled with vitamins and nutrients good for the body. Pair these with vegetable salad, healthy hummus and tasty dressing. These recipes are less than 430 calories. Enjoy!

1. Salmon With Salsa

Ingredients:

• 4 oz salmon fillet (skinless)
• 1 tbsp lemon juice

Salsa:

• 1/4 medium red onion (finely diced)
• 1 medium tomato (diced)
• 1 tbsp parsley (chopped)
• 1 oz yellow corn
• salt and black pepper to taste
• 1 tbsp lemon juice

Dressing:

• 1/4 tsp cumin powder
• 1/4 tsp chili powder
• 1/4 tsp paprika
• 1/4 tsp onion powder
• salt and black pepper to taste
• 1 tsp olive oil

Instructions:

Salsa:

In a mixing bowl, add all ingredients for the salsa.
Mix well.
Set aside.

Dressing:

In a separate bowl, add seasonings for the dressing.
Add 1 tsp of olive oil.
Mix well.
Set aside.

Place 4 oz salmon fillet on a plate.
Drizzle 1 tbsp of lemon juice.
Brush the dressing on both sides of the salmon fillet.
Fry the salmon on a non-stick pan until golden brown.
Once cooked, remove from the pan and transfer to a plate.
Pour the salsa over the salmon.
Serve and enjoy!

2. Cod & Bean Mash

Ingredients:

• 5 red grape tomatoes
• 1 tsp olive oil
• salt and black pepper to taste

Cod:

• 5 oz cod
• salt and black pepper to taste
• 1 tbsp lemon zest

Mash:

• 5 oz white beans (boiled)
• 1 clove garlic
• 1 tsp olive oil
• 1 tbsp lemon juice
• salt and black pepper
• 6 basil leaves

Instructions:

Preheat oven to 350 F.

In a bowl, put five red grape tomatoes.
Season with salt and black pepper to taste.
Drizzle with 1 tsp of olive oil.
Mix well.
Set aside.

Cod:

Place 5 oz cod on a parchment-lined baking tray.
Season with salt and black pepper to taste.
Sprinkle 1 tbsp of lemon zest.
Add the seasoned red grape tomatoes on the baking tray.
Put it inside the preheated oven.
Let it bake for 8-10 minutes.
Once done, remove from the oven and set aside.

Mash:

Prepare a food processor.
Add 5 oz boiled white beans.
Season with salt and black pepper to taste.
Add a clove garlic and six basil leaves.
Drizzle with 1 tsp olive oil and 1 tbsp lemon juice.
Push until it mashed.
Remove from the processor and transfer to a plate.
Top it with baked red grape tomatoes.
Add baked cod.
Serve and enjoy!

3. Baked Sole With Potatoes

Ingredients:

Potatoes:

• 7 oz baby potatoes (unpeeled and quartered)
• 1 tsp olive oil
• salt and black pepper to taste
• 1/2 tbsp lemon zest

Sole:

• 6 oz sole (skinless)
• drizzle of olive oil
• salt and black pepper to taste
• 1/2 tbsp lemon zest

Dressing:

• 1 tbsp fresh dill (chopped)
• 1 tsp olive oil
• salt and black pepper to taste
• 1 tbsp lemon juice

Instructions:

Preheat oven to 350 F.

Dressing:

In a small bowl, add ingredients for the dressing.
Mix well and set aside.

Potatoes:

In a bowl, add unpeeled and quartered baby potatoes.
Drizzle with 1 tsp olive oil.
Season with salt and black pepper to taste.
Sprinkle with 1/2 tbsp lemon zest.
Mix well.
Place them on a parchment-lined baking tray.

Sole:

Add skinless sole on the baking tray.
Drizzle with some oil.
Season both sides with salt and black pepper to taste.
Sprinkle with 1/2 tbsp lemon zest.
Place it inside the preheated oven.
Let it bake for 10-15 minutes.
Once done, remove from the oven and transfer to a plate.
Drizzle with the dressing.
Serve and enjoy!

4. Salmon With Hummus

Ingredients:

Salmon:

• 4 oz salmon fillet (skinless)
• 1 tsp olive oil
• salt and black pepper to taste
• 2 lemon slices

Hummus:

• 4 oz chickpeas (boiled)
• 2 oz peas (boiled)
• salt and black pepper to taste
• 7 mint leaves
• 1 oz Greek yogurt

Other ingredients:

• 1 oz spinach leaves
• 2 small radishes (chopped)
• salt and black pepper (to taste for garnishing)
• 1 tbsp lemon juice (optional for garnishing)

Instructions:

Preheat oven to 350 F.

Hummus:

Prepare a food processor.
Add boiled chickpeas and peas.
Add seven mint leaves.
Season with salt and black pepper to taste.
Add 1 oz Greek yogurt.
Push until mashed.
Set aside.

Salmon:

Place 4 oz skinless salmon fillet on a parchment-lined baking tray.
Brush both sides with olive oil.
Season with salt and black pepper taste.
Place two lemon slices on top of the fillet.
Place it inside the preheated oven.
Let it bake for 13-15 minutes.
Once done, remove from the oven.

Assembly:

Place hummus on one side of the plate.
Place baked salmon on top of it.
Add spinach leaves and chopped small radishes on the other side of the plate.
Sprinkle with salt and black pepper to taste.
Drizzle with 1 tbsp of lemon juice.
Serve and enjoy!

5. Cod Recipe

Ingredients:

Cod:

• 4 oz cod fillet (skinless)
• 1 tsp olive oil
• salt and fresh black pepper to taste
• dried oregano to taste

Vegetables:

• 1 tsp olive oil
• 1 tsp garlic (minced)
• 1 medium red bell pepper (diced)
• 4 oz spinach leaves
• salt and fresh black pepper to taste
• 1 oz low-fat cream cheese
• 1 tbsp parmesan cheese (grated)

Instructions:

Cod:

Preheat oven to 350 F.

Place a 4 oz skinless cod fillet on a parchment-lined baking tray.
Brush both sides with olive oil.
Season with salt, fresh black pepper, and dried oregano to taste.
Place it inside the preheated oven.
Let it bake for 15-20 minutes.

Vegetables:

Meanwhile, cook the vegetables.
Set a non-stick pan over medium-high heat.
Add olive oil and heat it.
Saute minced garlic and diced red bell pepper until bell pepper is soft.
Add spinach leaves.
Cover the lid and let it cook until spinach is wilted.
Season with salt and fresh black pepper to taste.
Add low-fat cream cheese and grated parmesan cheese.
Stir and cook until well incorporated.
Remove from the heat and transfer to a plate.

Remove the cod fillet from the oven once done.
Place it on top of the vegetables.
Serve and enjoy!

6. Shrimp Quinoa Recipe

Ingredients:

Shrimp:

• some water
• 2 lemon slices
• 1 bay leaf
• 6 oz shrimp (unpeeled)

Quinoa:

• 1/4 cup dry quinoa
• 1 clove garlic (minced)
• 1 tsp olive oil
• 1/4 medium red bell pepper (diced)
• 6 grape tomatoes (halved)
• 1/3 cup green peas (cooked)
• salt and black pepper to taste

Instructions:

Shrimp:

Fill a pot with water and heat over medium-high.
Add two lemon slices and a bay leaf.
Bring to a boil.
Once it boils, add 6 oz unpeeled shrimps.
Let it cook uncovered until shrimps change color.
Remove from the heat and let it cool.
Peel off casings from the shrimps.
Set aside.

Quinoa:

Cook 1/4 cup dry quinoa according to packet instructions.
Once done, set aside.

Set a non-stick pan over medium-high heat.
Add 1 tsp of olive oil and heat it.
Saute minced garlic and diced red bell pepper until bell pepper is soft.
Add cooked quinoa, halved tomatoes, and green peas.
Season with salt and black pepper to taste.
Stir and cook to combine.
Add peeled and cooked shrimps.
Stir and cook for 2-3 minutes.
Remove from the heat and transfer to a plate.
Serve and enjoy!

7. Vegetable Salad With Salmon

Ingredients:

Vegetable Salad:

• 2 Romaine lettuce leaves (chopped)
• 1 medium tomato (diced)
• 1/2 medium cucumber (peeled and chopped)
• 1/4 medium yellow bell pepper (diced)
• 1 tbsp fresh parsley (chopped)
• salt and black pepper to taste
• 2 tbsp lemon juice

Salmon:

• some water
• a pinch of salt
• 2 lemon slices
• 2-3 sprigs of thyme
• 4 oz salmon fillet (skinless)

Instructions:

Vegetable Salad:

In a mixing bowl, add all chopped and diced vegetables.
Season with salt and black pepper to taste.
Drizzle with lemon juice.
Mix well.
Set aside.

Salmon:

Fill a pot with water over medium-high heat.
Add a pinch of salt and let it heat.
Once heated, add two lemon slices and sprigs of thyme.
Add 4 oz skinless salmon fillet.
Cover the lid and let it cook until salmon changes color.

Once cooked, remove the salmon from the pot and place it over the vegetable salad.
Sprinkle with a pinch of black pepper to taste.
Serve and enjoy!

7 Healthy Fish Recipes For Weight Loss
Images – https://www.youtube.com/watch?v=ZDG9NNk2KCw

Award Winning Fish Pie Recipe

This easy to make, delicious, award winning fish pie is a perfect dinner dish for the entire family. Prepare this creamy dish as an afternoon comfort food too. This recipe takes about an hour to prepare and cook.

Ingredients:

For the potatoes:

• 1-kilo potatoes (peeled and quartered)
• 1 1/2 tbsp butter
• 3 tbsp double heavy cream
• salt and pepper to taste

For the fish

• 2.5 cups milk
• 2 salmon fillets (boneless)
• 2 cod fillets (boneless)
• 15 prawns (peeled and deveined)

Sauce:

• 1 1/2 tbsp butter
• 2 tbsp plain flour
• 3/4 cup mature cheddar cheese (grated)

Other Ingredients:

• some grated cheddar cheese (for garnishing)

Instructions:

Preheat oven to 400 F.

For the potatoes:

Place peeled and quartered potatoes in a pot.
Add water enough to cover the potatoes.
Let it boil for 15 minutes.
Once done, remove from the heat and drain water.
Use a potato ricer to mash the potatoes.
Season with salt and pepper to taste.
Mix well to combine.
Set aside.

For the fish

Set a large pot over medium-high heat.
Pour milk.
Add salmon and cod fillets.
Bring to a boil.
Once it boils, let it cook for three minutes.
Add prawns into the pot at the last minute of boiling.
Once done, transfer them into a baking dish.
Remove the skin off of the fillets and set aside.
Transfer the milk into a bowl and set aside.

Sauce:

Set a saucepan over medium heat.
Add butter and melt it.
Once it melts, add plain flour.
Whisk until combined.
Gradually add the milk set aside earlier while stirring.
Add grated mature cheddar cheese.
Whisk until cheese melts into the mixture.
Remove from the heat.

Assembly:

Pour the sauce over the fish in the baking dish.
Add mashed potatoes on top.
Spread using a fork to distribute evenly.
Sprinkle some grated cheddar cheese on top.
Place inside the preheated oven.
Let it bake for 15-20 minutes.
Once cheese melts and golden brown, remove it from the oven.
Serve and enjoy.

Tips and ideas:

You can use cooked prawns or shrimps and add them into the baking dish once fish fillets are cooked.

Award Winning Fish Pie Recipe
Images – https://www.youtube.com/watch?v=IY-KRIb1if4

Easy Crispy Battered Fish Recipe | Lemon Herb Tartar Sauce Recipe

Give that cod a crunchy twist with this classic easy crispy battered fish recipe. Coat the fish with flour and seasoned batter, then deep fry in hot oil. Serve it with lemon herb tartar sauce to make it a lot tastier. Add some side dishes like mashed potatoes, potato fries, garden peas, or mixed steamed vegetables to complete a delicious dinner.

Ingredients:

• 2 lbs Cod
• salt to taste
• pepper to taste
• all-purpose flour (for coating the fish)
• some oil (for deep frying)

Batter:

• 1 3/4 cups all-purpose flour
• 1 tsp lemon pepper
• 1 tsp onion powder
• 1 tsp paprika
• 2 tsp baking powder
• 1/2 tsp salt
• 15 oz mineral water

Tartar Sauce:

• 1 1/2 cups mayonnaise
• 2 tbsp sweet relish
• juice of half a lemon
• zest from half a lemon
• 2 tbsp chives (chopped)
• 1 tbsp dill (chopped)
• 1/2 tsp lemon pepper
• 1/4 tsp onion powder
• pepper to taste

Instructions:

Cut the cod into equal slices.
Rinse with cold water and pat them dry.
Place the slices on a parchment-lined baking tray.
Season each with salt and pepper to taste.
Place inside the fridge.

Batter:

Meanwhile, sift all-purpose flour into a bowl.
Season with lemon pepper, onion powder, paprika, and salt.
Add baking powder.
Whisk until well combined.
Slowly add mineral water into the flour mixture while whisking.
Continue to whisk until smooth.
Set aside.

Once done with the batter, remove the fish from the fridge.
Coat each fish slice with all-purpose flour.
Dip and coat each fish slice into the batter.

Set a pot over medium-high heat.
Add some oil and heat it.
Once heated, add the coated fish slices.
Deep-fry for 3 minutes or until golden brown.
Remove from the pot and transfer to a plate.
Set aside and let it slightly cool.

Tartar Sauce:

In a bowl, add mayonnaise and sweet relish.
Squeeze in juice of half a lemon and its zest.
Add chopped chives and dill.
Season with lemon pepper, onion powder, and pepper to taste.
Mix well to combine.
Put in the fridge and let it chill for an hour.
You can make this sauce in advance.

Serve battered fish with tartar sauce.
Enjoy!

Easy Crispy Battered Fish Recipe - Lemon Herb Tartar Sauce Recipe
Images – https://www.youtube.com/watch?v=bVPWAT0W8GM