15 Light & Healthy Fish Recipes

Published March 23, 2016 05:37PM

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.

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.

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!

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.

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.

6. Quinoa-Crusted Fish with Plum Chutney

You’ll adore this crispy fish, lightly coated in gorgeous red quinoa and kissed with plum chutney.

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!

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.

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.

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.

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.

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.

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.

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.

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.