Healthy Fish Recipes
If you are looking for some simple week night dinner ideas that are both nutritious and delicious, then these recipes fit the bill!
Healthy Fish Recipes
Tortilla-Crusted Tilapia
Ingredients
- 1.5 lbs tilapia, sliced into strips
- 3 cups tortilla chips, crushed (7oz)
- 1/2 cup flour
- 1 tsp ground cumin
- 1/2 tsp chili flakes
- 1/2 tsp smoked paprika
- 1 tsp garlic powder
- 1 lime, zested
- 3 eggs
Method
- In a bowl, whisk together flour, cumin, child flakes, smoked paprika, garlic powder and lime zest. Set aside.
- In another bowl, beat eggs. Set aside.
- Place crushed tortillas on a large plate.
- To encrust fish, take one strip at a time and lightly toss it in the flour mixture.
- Next, dip the fish into the eggs, then finish off my coating it with the crushed tortillas.
- Place fish stick on a well-greased baking sheet. Continue coating remaining fish.
- Bake at 350ºF for approximately 12-15 minutes, or until fish is cooked through and tortilla crust is lightly golden.
- Serve immediately or store in the refrigerator for up to 3 days.
Serves: 4 – Calories: 363
Maple Dijon Salmon
Ingredients
- 4 salmon fillets, 4 – 6oz
- 1/4 cup maple syrup
- 1/4 cup Dijon mustard
- 2 garlic cloves, minced
- salt and pepper to taste
- oil
Method
- In a large bowl, whisk together maple syrup, mustard, garlic and a drizzle of oil.
- Season with salt and pepper to taste.
- Coat salmon with mixture and allow to sit in the refrigerator for 15 – 20 minutes.
- Place fish on a lined baking sheet and bake at 400ºF for 10 – 12 minutes, or until salmon is cooked through.
- Serve immediately or store in the refrigerator for up to 3 days.
Serves: 4 – Calories: 330
Cajun Mahi Mahi with Mango Salsa
Ingredients
For the Mahi Mahi:
- 1 tbsp oil
- 1.5lbs Mahi Mahi fillets
- 2 tbsp cajun spice
For the Mango Salsa:
- 2 mangoes, finely diced
- 1/3 cup red onion, finely diced
- 1 jalapeño, deseeded and finely minced
- 1/4 cup cilantro, roughly chopped
- 1 lime, juice and zest
- salt and pepper to taste
Method
- On a large cutting board or in a large bowl, sprinkle cajun seasoning over fish.
- Gently rub the seasoning in.
- Heat a large non-stick pan on the stove and add some oil.
- Add fish and fry on medium-high heat for 2 – 3 minutes per side, or until fish is lightly golden and cooked through.
- Fry fish in batches if necessary.
- Serve immediately with salsa or store in the refrigerator for up to 3 days.
Salsa:
- In a large bowl, toss all ingredients and season with salt and pepper to taste.
- Serve immediately or store in the refrigerator for up to 5 days.
Serves: 3 – Calories: 390