15 Light & Healthy Fish Dishes
From Poached Halibut in a Coconut Curry Broth to Quinoa-Crusted Fish with Plum Chutney, here our are best fish dishes that taste as great as they make you feel.
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See also 15 Succulent Salmon Recipes!
High in protein and low in calories, white-fleshed fish, like halibut, catfish and cod, contains a wide spectrum of health benefits. These fish are rich in omega-3 fatty acids, the “good” fats your body can’t produce. Omega-3s bolster cardiovascular health, prenatal and postnatal neurological development and lessen inflammation.
1. Seared Halibut with Microgreens and Berries Salad
Take your spice-rubbed halibut and delicate, fruit-laced salad out on the patio for a gorgeous summer meal that’s ready in just 25 minutes.
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2. Shallow-Poached Fish in Leek Broth
Chef Jo’s onion-inspired striped bass recipe uses a quick and simple cooking method: shallow-poaching. The delicate dish goes great with soba noodles or rice vermicelli.
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3. Banana Leaf-Wrapped Green Curry Fish
Steaming halibut in banana leaves imparts the delicate filets with a subtle herby flavor. Plus, we can’t get enough of this light, creamy, and down-right addictive green curry sauce!
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4. Parchment-Baked Halibut with Fennel, Red Onions & Olives
Baking in parchment keeps fish moist and makes cleanup practically effortless. Try substituting Pacific cod for similar results at a reduced cost, and reserve the second half of your fennel bulb for use in a salad: Try it with radicchio, toasted walnuts, cubes of pear and crumbled goat cheese.
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5. Brazilian Fish Stew
Light and full of complex flavor, this stew is sure to become a regular in your home. Coconut, coriander and jalapeño give this stew an authentic Latin-American flair, while black cod adds a punch of protein.
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6. Quinoa-Crusted Fish with Plum Chutney
You’ll adore this crispy fish, lightly coated in gorgeous red quinoa and kissed with plum chutney.
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7. Greek Fish Florentine
Basa is a type of catfish, mild in flavor with a moist texture. Pair it with Greek accents for a protein-powered, 22-minute meal that’s sure to satisfy!
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8. Oven-Roasted Whole Fish with Couscous
An amazingly easy-to-prepare, delightfully sweet whole stripped bass (or your favorite fish) is paired with mild roasted fennel and onions, plus couscous – a complete meal with just 8 grams of fat.
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9. Striped Bass with Tomatillo Sauce
Tart, green tomatillos are a key ingredient in Latin American sauces, such as the one in this recipe. While delicious roasted, they may also be eaten raw or added to soups.
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10. Mahi Mahi with Pineapple & Red Peppers
A hearty, white-fleshed fish, mahi mahi stands up well to the bold flavors of pineapple and red bell pepper.
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11. Almond-Crusted Cod with Green Olive Salsa
Mild-tasting cod is served over nutty arugula, earthy lentils and topped off with a piquant salsa. The textures and flavors in this easy dish play off each other beautifully.
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12. Pan-Seared Tilapia with Avocado Citrus Salsa
Using a back-to-basics approach, Kelsey Nixon combines zesty, tropical flavors to complement the taste of this mild white fish.
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13. Lemony Catfish Kebobs on Wild Rice
We use Za’atar, an addictive Middle Eastern spice blend, to season the nutritious grains that form the foundation of this flavorful fish dish.
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14. Poached Halibut in a Coconut Curry Broth
This Thai-style coconut red curry is packed with veggies like green beans and bell peppers. Serve on its own, as shown here, or over brown rice.
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15. Sesame Coconut-Crusted Halibut with Shitaki Vegetable Stir-Fry
Shirataki is a low-carbohydrate noodle made from konjac root. If you can’t find shirataki, try kelp noodles or add an organic medium-firm tofu, crumbled or diced, to the stir-fry instead.
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