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!

 

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

  1. In a bowl, whisk together flour, cumin, child flakes, smoked paprika, garlic powder and lime zest. Set aside.
  2. In another bowl, beat eggs. Set aside.
  3. Place crushed tortillas on a large plate.
  4. To encrust fish, take one strip at a time and lightly toss it in the flour mixture.
  5. Next, dip the fish into the eggs, then finish off my coating it with the crushed tortillas.
  6. Place fish stick on a well-greased baking sheet. Continue coating remaining fish.
  7. Bake at 350ºF for approximately 12-15 minutes, or until fish is cooked through and tortilla crust is lightly golden.
  8. 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

  1. In a large bowl, whisk together maple syrup, mustard, garlic and a drizzle of oil.
  2. Season with salt and pepper to taste.
  3. Coat salmon with mixture and allow to sit in the refrigerator for 15 – 20 minutes.
  4. Place fish on a lined baking sheet and bake at 400ºF for 10 – 12 minutes, or until salmon is cooked through.
  5. 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

  1. On a large cutting board or in a large bowl, sprinkle cajun seasoning over fish.
  2. Gently rub the seasoning in.
  3. Heat a large non-stick pan on the stove and add some oil.
  4. Add fish and fry on medium-high heat for 2 – 3 minutes per side, or until fish is lightly golden and cooked through.
  5. Fry fish in batches if necessary.
  6. Serve immediately with salsa or store in the refrigerator for up to 3 days.

Salsa:

  1. In a large bowl, toss all ingredients and season with salt and pepper to taste.
  2. Serve immediately or store in the refrigerator for up to 5 days.

Serves: 3 – Calories: 390