When it comes to healthy eating, incorporating more fish into your diet can be a game-changer. Not only are many types of fish packed with protein and omega-3 fatty acids, but they’re also incredibly versatile and can be prepared in countless ways. But if you’re looking for inspiration beyond the usual grilled salmon or baked cod, we’ve got you covered. In this article, we’ll be diving into 20 delicious low-calorie fish recipes that are sure to tantalize your taste buds while keeping your calorie count in check.
From spicy tilapia with mango salsa to lemon garlic baked cod, and from herb-crusted salmon with asparagus to pesto zucchini noodles with shrimp – these mouthwatering dishes showcase the incredible range of flavors and textures that can be achieved with fish. Whether you’re a seasoned cook or just starting out on your culinary journey, we’ve got recipes that are perfect for any skill level.
In the following pages, we’ll be exploring each of these recipes in detail, providing step-by-step instructions and nutritional information to help you make informed choices about what you put on your plate. So without further ado, let’s dive into the world of delicious low-calorie fish recipes!
Lemon Garlic Baked Cod
Elevate your seafood game with this bright and citrusy baked cod recipe, infused with the warmth of garlic.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 lemons, juiced
– 4 cloves garlic, minced
– 1/4 cup olive oil
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the prepared baking sheet.
4. In a small bowl, whisk together lemon juice, garlic, olive oil, thyme, salt, and pepper.
5. Brush the mixture evenly over each cod fillet.
6. Bake for 12-15 minutes or until fish is cooked through and flakes easily with a fork.
Cooking Time: 12-15 minutes
Spicy Grilled Tilapia with Mango Salsa
Savor the bold flavors of this Caribbean-inspired dish, featuring spicy grilled tilapia paired with a sweet and tangy mango salsa.
Ingredients:
For the Tilapia:
– 4 tilapia fillets (6 oz each)
– 1/4 cup jerk seasoning
– 2 tbsp olive oil
– 1 lime, cut into wedges
For the Mango Salsa:
– 2 ripe mangos, diced
– 1/2 cup red onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– 2 tbsp fresh cilantro, chopped
– 2 tbsp lime juice
– Salt to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together jerk seasoning and olive oil. Brush the mixture evenly onto both sides of the tilapia fillets.
3. Grill the tilapia for 4-5 minutes per side, or until cooked through.
4. Meanwhile, combine mango, red onion, jalapeño, cilantro, and lime juice in a bowl. Stir well to combine.
5. Serve the grilled tilapia with the mango salsa spooned on top.
Cooking Time: 12-15 minutes
Herb-Crusted Salmon with Asparagus
Elevate your dinner game with this flavorful and healthy recipe, featuring herb-crusted salmon paired with tender asparagus.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup olive oil
– 2 tbsp chopped fresh rosemary
– 2 tbsp chopped fresh thyme
– 1 tsp garlic powder
– Salt and pepper, to taste
– 1 lb fresh asparagus, trimmed
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together olive oil, rosemary, thyme, and garlic powder.
3. Place the salmon fillets on a baking sheet lined with parchment paper.
4. Brush the herb mixture evenly over both sides of the salmon.
5. Season with salt and pepper to taste.
6. Roast in the preheated oven for 12-15 minutes or until cooked through.
7. Toss asparagus with olive oil, salt, and pepper on a separate baking sheet.
8. Roast in the same oven for 10-12 minutes or until tender.
Cooking Time: 25-30 minutes
Pesto Zucchini Noodles with Shrimp
This refreshing recipe combines the flavors of Italy and the freshness of zucchini, perfect for a light and satisfying summer meal. With minimal ingredients and quick cooking time, this dish is ready to impress in no time!
Ingredients:
– 1 medium zucchini
– 12 large shrimp, peeled and deveined
– 1/4 cup pesto
– 2 tablespoons olive oil
– Salt and pepper, to taste
– Grated Parmesan cheese, optional
Instructions:
1. Preheat your grill or grill pan to medium-high heat.
2. Slice the zucchini into long, thin noodles (zoodles).
3. In a large skillet, heat the olive oil over medium heat. Add the shrimp and cook for 2-3 minutes per side, until pink and cooked through.
4. Meanwhile, toss the zoodles with pesto, salt, and pepper to taste.
5. To combine, place the zoodles on a serving platter or individual plates. Top with grilled shrimp and sprinkle with Parmesan cheese (if using).
6. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Asian-Style Steamed Sea Bass
A delicate and flavorful sea bass dish infused with the aromas of ginger, soy sauce, and sesame oil.
Ingredients:
– 4 sea bass fillets (6 oz each)
– 2 inches piece of fresh ginger, peeled and thinly sliced
– 2 cloves garlic, minced
– 2 tbsp soy sauce
– 1 tsp sesame oil
– 1 tsp sugar
– Salt and pepper to taste
– Fresh scallions, chopped (optional)
Instructions:
1. Preheat steamer basket over boiling water.
2. In a small bowl, mix together ginger, garlic, soy sauce, sesame oil, and sugar.
3. Place sea bass fillets in the steamer basket, leaving some space between each fillet.
4. Brush the ginger-garlic mixture evenly over the fish.
5. Steam for 8-10 minutes or until cooked through.
6. Season with salt and pepper to taste.
7. Garnish with chopped scallions if desired.
Cooking Time: 8-10 minutes
Blackened Mahi Mahi with Avocado Salad
Savor the bold flavors of this Caribbean-inspired dish, featuring blackened mahi mahi paired with a refreshing avocado salad.
Ingredients:
– 4 mahi mahi fillets (6 oz each)
– 1/2 cup blackening seasoning
– 2 tbsp olive oil
– 1 lime, juiced
– Salt and pepper to taste
– Avocado Salad:
+ 3 ripe avocados, diced
+ 1 red onion, thinly sliced
+ 1/4 cup fresh cilantro leaves
+ Juice of 1 lime
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix blackening seasoning with olive oil.
3. Place mahi mahi fillets in a shallow dish and brush both sides with the blackening mixture.
4. Bake for 12-15 minutes or until cooked through.
5. Meanwhile, combine diced avocado, red onion, and cilantro leaves in a bowl.
6. Squeeze lime juice over the salad and toss to coat.
7. Serve blackened mahi mahi alongside the avocado salad.
Cooking Time: 15-20 minutes
Mediterranean Baked White Fish
A flavorful and healthy baked fish recipe infused with the bold flavors of the Mediterranean.
Ingredients:
– 4 white fish fillets (such as tilapia or cod)
– 2 tablespoons olive oil
– 1/4 cup lemon juice
– 2 cloves garlic, minced
– 1 teaspoon dried oregano
– 1/2 teaspoon paprika
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.
4. Place the fish fillets on the prepared baking sheet.
5. Brush the top of each fillet with the Mediterranean mixture.
6. Bake for 12-15 minutes or until the fish is cooked through and flakes easily with a fork.
7. Garnish with chopped parsley, if desired.
Cooking Time: 12-15 minutes
Cilantro Lime Grilled Halibut
Brighten up your grill game with this flavorful and refreshing Cilantro Lime Grilled Halibut recipe. Marinated in a zesty mixture of lime juice, cilantro, and spices, these succulent fish fillets are perfect for a light and satisfying meal.
Ingredients:
– 4 halibut fillets (6 oz each)
– 1/4 cup freshly squeezed lime juice
– 2 tbsp olive oil
– 2 tbsp chopped fresh cilantro
– 1 tsp ground cumin
– 1/2 tsp smoked paprika
– Salt and pepper, to taste
– 4 lime wedges, for serving
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lime juice, olive oil, cilantro, cumin, smoked paprika, salt, and pepper.
3. Place halibut fillets in a shallow dish and brush with the marinade.
4. Grill for 4-5 minutes per side, or until fish is cooked through and flakes easily with a fork.
5. Serve immediately with lime wedges on the side.
Cooking Time: 8-10 minutes
Tomato Basil Poached Cod
A flavorful and healthy fish dish perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 large tomatoes, diced
– 1/4 cup fresh basil leaves, chopped
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh lemon wedges, for serving
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a medium saucepan, combine diced tomatoes and chopped basil. Drizzle with olive oil and season with salt and pepper.
3. Bring the mixture to a simmer over medium heat. Reduce heat to low and let it cook for 10-12 minutes or until the flavors have melded together.
4. Meanwhile, prepare the cod by seasoning both sides with salt and pepper.
5. Place the cod fillets on top of the tomato mixture in the saucepan.
6. Cover the pan with a lid and poach the cod for 8-10 minutes or until cooked through.
7. Serve the cod with the tomato-basil sauce spooned over the top and a squeeze of fresh lemon juice.
Cooking Time: 25-30 minutes
Garlic Butter Baked Flounder
Elevate your seafood game with this simple and flavorful recipe that combines the richness of garlic butter with the delicate taste of flounder.
Ingredients:
– 4 flounder fillets (6 oz each)
– 1/2 cup unsalted butter, softened
– 3 cloves garlic, minced
– 2 tablespoons lemon juice
– 1 teaspoon paprika
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the flounder fillets on the prepared baking sheet.
4. In a small bowl, mix together the softened butter, minced garlic, lemon juice, and paprika until well combined.
5. Spread the garlic butter mixture evenly over each flounder fillet.
6. Season with salt and pepper to taste.
7. Bake for 12-15 minutes or until the fish is cooked through and flakes easily with a fork.
8. Garnish with chopped parsley, if desired.
Cooking Time: 12-15 minutes
Low-Calorie Tuna Poke Bowl
Savor the flavors of Japan with this light and refreshing tuna poke bowl, perfect for a healthy lunch or dinner.
Ingredients:
– 1 can of sustainable tuna (drained and flaked)
– 1/2 cup of cooked brown rice
– 1/4 cup of diced cucumber
– 1/4 cup of sliced red bell pepper
– 1/4 cup of chopped scallions
– 2 tablespoons of soy sauce
– 1 tablespoon of sesame oil
– Salt and pepper to taste
– Sesame seeds and chopped green onions for garnish (optional)
Instructions:
1. In a medium-sized bowl, combine the tuna, brown rice, cucumber, red bell pepper, and scallions.
2. In a small bowl, whisk together the soy sauce and sesame oil.
3. Pour the soy sauce mixture over the tuna mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately, garnished with sesame seeds and chopped green onions if desired.
Cooking Time: 10 minutes
Air-Fryer Cajun Catfish
A flavorful twist on traditional catfish, this Air-Fryer Cajun Catfish recipe is a quick and easy dinner solution that’s packed with spicy Cajun seasoning. Serve with your favorite sides for a satisfying meal.
Ingredients:
– 4 catfish fillets (6 oz each)
– 2 tbsp Cajun seasoning
– 1 tsp paprika
– 1/2 tsp garlic powder
– Salt and pepper to taste
– 1 tbsp olive oil
Instructions:
1. Preheat the Air-Fryer to 400°F.
2. In a small bowl, mix together Cajun seasoning, paprika, garlic powder, salt, and pepper.
3. Place catfish fillets in the Air-Fryer basket; sprinkle both sides evenly with the Cajun spice blend.
4. Drizzle olive oil over the catfish.
5. Cook for 8-10 minutes or until cooked through, flipping halfway.
Cooking Time: 8-10 minutes
Lemon Dill Baked Haddock
Lemon Dill Baked Haddock Recipe
This refreshing seafood dish combines the bright flavor of lemon with the subtle tang of dill, perfect for a quick and easy weeknight dinner.
Ingredients:
– 4 haddock fillets (6 oz each)
– 2 lemons, juiced
– 1/4 cup olive oil
– 2 tbsp chopped fresh dill
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the haddock fillets on the prepared baking sheet.
4. In a small bowl, whisk together lemon juice, olive oil, dill, garlic, salt, and pepper.
5. Brush the mixture evenly over the haddock fillets.
6. Bake for 12-15 minutes or until the fish is cooked through and flakes easily with a fork.
Cooking Time: 12-15 minutes
Thai-Inspired Steamed Snapper
Experience the bold flavors of Thailand with this simple and aromatic steamed snapper recipe.
Ingredients:
• 4 snappers (1-2 lbs each), scaled and gutted
• 2 tablespoons Thai red curry paste
• 1 tablespoon fish sauce
• 1 tablespoon lime juice
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• 1/4 cup coconut milk
• 2 green onions, thinly sliced
• Fresh cilantro leaves for garnish
Instructions:
1. Preheat the steamer basket in a large pot filled with 2 inches of water.
2. In a small bowl, mix together curry paste, fish sauce, lime juice, garlic, and ginger.
3. Place each snapper in a piece of aluminum foil, leaving room for steam to circulate.
4. Spoon the curry mixture over the fish, then pour coconut milk over it.
5. Fold the foil to create a tight seal and place the packets on the steamer basket.
6. Steam the snappers for 10-12 minutes or until cooked through.
7. Garnish with green onions and cilantro leaves. Serve immediately.
Cooking Time: 10-12 minutes
Parchment-Baked Trout with Vegetables
Parchment-Baked Trout with Vegetables: A Flaky, Flavorful Delight
Cooking time: 25-30 minutes
Ingredients:
– 4 trout fillets (6 oz each)
– 2 tbsp olive oil
– 1 tsp lemon zest
– 1 tsp garlic powder
– Salt and pepper to taste
– 1 large red bell pepper, sliced
– 1 large zucchini, sliced
– 1 large yellow squash, sliced
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place trout fillets on the prepared baking sheet, leaving a small border between each fish.
4. Drizzle olive oil over the trout, then sprinkle lemon zest and garlic powder evenly among the fillets.
5. Season with salt and pepper to taste.
6. Arrange bell pepper, zucchini, and squash slices around the trout in a single layer.
7. Fold parchment paper over the vegetables, creating a loose “pocket” around each fish.
8. Bake for 20-25 minutes or until trout is cooked through and flakes easily with a fork.
9. Remove from oven and let rest for 5 minutes before serving.
Wasabi-Glazed Grilled Salmon
Elevate your grilled salmon game with this bold and aromatic wasabi glaze, perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 tbsp wasabi paste
– 2 tbsp soy sauce
– 2 tbsp honey
– 2 tbsp brown sugar
– 1 tsp grated ginger
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together wasabi paste, soy sauce, honey, brown sugar, ginger, and garlic.
3. Brush the glaze evenly onto both sides of the salmon fillets.
4. Season with salt and pepper to taste.
5. Grill salmon for 8-10 minutes per side, or until cooked through.
6. Serve immediately, garnished with fresh herbs if desired.
Cooking Time: 16-20 minutes
Easy Fish Tacos with Cabbage Slaw
Savor the flavor of a Mexican-inspired meal with this simple and delicious recipe for Easy Fish Tacos with Cabbage Slaw. Pan-seared fish, crunchy slaw, and warm tortillas come together in a delightful combination that’s perfect for a quick weeknight dinner or casual gathering.
Ingredients:
– 1 pound cod or tilapia fillets
– 1/2 cup lime juice
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 8-10 corn tortillas
– Cabbage Slaw (see below)
– Optional toppings: diced tomatoes, shredded cheese, cilantro
Cabbage Slaw:
– 1 head cabbage, shredded
– 2 tablespoons lime juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, whisk together lime juice, olive oil, garlic, and cumin.
3. Add the fish fillets and marinate for at least 30 minutes.
4. Heat a non-stick skillet over medium-high heat. Remove the fish from marinade, letting any excess liquid drip off.
5. Cook the fish for 2-3 minutes per side, or until cooked through.
6. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Assemble tacos with cooked fish, cabbage slaw, and desired toppings.
Cooking Time: 15-20 minutes
Light Coconut Curry Fish Stew
A flavorful and aromatic stew that’s perfect for a cozy night in. This recipe combines the tender flaky fish with the warmth of coconut milk and the spices of curry, all wrapped up in a light and refreshing broth.
Ingredients:
– 1 pound white fish fillets (such as cod or tilapia)
– 2 medium onions, diced
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 teaspoon curry powder
– 1/2 teaspoon ground cumin
– 1/4 teaspoon turmeric
– 1 can (14 oz) coconut milk
– 2 cups fish stock or water
– Salt and pepper to taste
– Fresh cilantro, chopped (optional)
Instructions:
1. Heat oil in a large skillet over medium-high heat.
2. Add onions and cook until translucent, about 3-4 minutes.
3. Add garlic and ginger; cook for an additional minute.
4. Add fish, curry powder, cumin, turmeric, and salt; cook for 2-3 minutes or until fish is coated with spices.
5. Pour in coconut milk and fish stock/water mixture. Bring to a simmer.
6. Reduce heat to low and let stew cook for 10-12 minutes or until fish is cooked through and flaky.
7. Taste and adjust seasoning as needed.
8. Garnish with chopped cilantro, if desired.
Cooking Time: 20-25 minutes
Citrus-Marinated Grilled Swordfish
Elevate your grilling game with this refreshing citrus-marinated swordfish recipe, perfect for a summer evening.
Ingredients:
– 4 swordfish steaks (6 oz each)
– 1/2 cup freshly squeezed orange juice
– 1/4 cup freshly squeezed grapefruit juice
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. In a large bowl, whisk together orange and grapefruit juices, olive oil, garlic, and thyme.
2. Place the swordfish steaks in the marinade, making sure they’re fully coated.
3. Cover and refrigerate for at least 30 minutes or up to 2 hours.
4. Preheat grill to medium-high heat. Remove swordfish from marinade, letting excess liquid drip off.
5. Grill swordfish for 4-6 minutes per side, or until cooked through.
6. Serve immediately with your favorite sides and enjoy!
Cooking Time: 8-12 minutes
Simple Poached Sole with Herbs
This classic recipe showcases the delicate flavor of sole fish, paired with a bright and aromatic herb sauce. With just a few ingredients and simple steps, you’ll be enjoying a light and refreshing meal in no time.
Ingredients:
– 4 sole fillets (about 6 oz each)
– 1/4 cup white wine
– 2 tbsp freshly chopped parsley
– 2 tbsp freshly chopped dill
– 2 tbsp freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. Fill a large saucepan with enough water to cover the sole fillets. Bring to a simmer.
2. Add the white wine, parsley, dill, and lemon juice to the poaching liquid.
3. Gently place the sole fillets into the poaching liquid.
4. Cook for 8-10 minutes or until the fish is cooked through.
5. Remove the sole from the water with a slotted spoon and season with salt and pepper to taste.
6. Serve immediately, garnished with additional herbs if desired.
Cooking Time: 8-10 minutes
Summary
20 Delicious Low Calorie Fish Recipes for Healthy Eating
Looking for healthy and flavorful fish recipes? This article presents 20 mouthwatering low-calorie fish dishes that are sure to delight. From classic baked cod with lemon garlic sauce to spicy grilled tilapia with mango salsa, these recipes offer a variety of flavors and textures. You’ll also find options like herb-crusted salmon with asparagus, pesto zucchini noodles with shrimp, and many more. Perfect for health-conscious foodies or those looking for easy and quick meals, these recipes are sure to become new favorites.
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