healthy fish recipe

A fantastic winter one dish that's hearty, oh-so-healthy, and incredibly easy to prepare!

Easy Baked Salmon with Roasted Butternut Squash and Kale

Tbsp pastured ghee oil oil

Cloves fresh garlic (pressed)

sage

Tbsp chopped rosemary (divided)

tsp sea salt

black pepper

butternut squash

oz chopped kale (about 3 large handfuls)

salmon

Preheat oven to 425 degrees. Line a roasting pan with foil.

Melt 3 Tbsp of the ghee in a glass bowl in the microwave (no need to melt if using avocado oil). Stir in the garlic, sage, 1 Tbsp of the rosemary, and the salt and pepper.

Use clean hands to toss the melted ghee/oil mixture with the butternut squash cubes on the foil lined roaster. Spread the cubes evenly to create a single layer in the pan. Roast for about 20 minutes, or until fork tender.

Remove from oven and turn the heat down to 375 degrees.

Gently toss the chopped kale with the roasted squash in the pan using a spatula. Spread the squash-kale mixture evenly across the pan, then lay the salmon pieces over the top (skin side down).

Melt the remaining 1 Tbsp ghee and use a pastry brush to brush over the surface of the salmon pieces (no need to melt if using avocado oil). Sprinkle the fish with additional sea salt and black pepper, then with the remaining 1 Tbsp chopped rosemary.

Place in 375 degree oven for about 15 minutes, or until salmon is flaky and opaque in the center.

Simple pan fried cod with butter and lemon. This light and healthy dinner comes together in minutes. One of the best easy ways to cook fish!

Pan Fried Cod

salt

canola oil

unsalted butter

herbs

lemon

Pat the cod fillets very dry. Season both sides with salt and pepper.

Heat

Heat the oil a 10-inch or similar cast-iron or heavy-bottom skillet over medium-high heat. Once the oil is hot and shiny (but not yet smoking), gently lower the fish into the oil, moving away from your body with your motion in case the oil splatters. Lower the heat to medium.

Cook

Let the fish cook undisturbed on the first side for 2 to 3 minutes, until the underside is nicely golden.

Flip

Gently flip the cod over. A flexible, thin metal spatula (such as a fish spatula) works best. The cod might stick a bit at first, but work gently and firmly and you'll get it. Place the butter in the pan. With a spoon, spread the pat around the fish. Tilt the pan away from you so that the butter pools, then baste the fish with the butter a few times.

Continue cooking on the other side until the fish is opaque, flakes easily with a fork, and reaches 145 degrees F on an instant read thermometer, about 2 additional minutes.

Squeeze

Sprinkle with fresh herbs and squeeze the lemon over the top. Enjoy immediately, with an extra squeeze of lemon if desired.

How to cook moist grilled swordfish with a simple, flavorful lemon herb marinade. A quick, healthy meal great for weeknight dinner or company.

Grilled Swordfish

(6- swordfish

olive oil

soy sauce

sherry vinegar or red wine vinegar

garlic (about 3 cloves)

oregano

lemons

Chopped fresh parsley or cilantro (for serving)

Kosher salt (for serving)

Oil (for grilling)

Whisk

Pat the swordfish dry on both sides. In a shallow dish just large enough to hold the swordfish in a snug, even layer, place the olive oil, soy sauce, vinegar, garlic, and oregano. Zest in both of the lemons, then juice 1 of the lemons into the marinade. Whisk to combine. Slice the second lemon in half crosswise and reserve for grilling.

Marinate

Add the swordfish steaks to the dish and turn to coat in the marinade. Let rest 10 to 15 minutes (do not let sit more than 20 minutes, or the acid will start to break down the fish). Halfway through, flip the swordfish over.

Grill

Heat a gas grill or charcoal grill to medium-high (about 375 to 400 degrees F; you can also cook the fish under the oven broiler). Scrape the grill grates very clean, then oil to prevent sticking. Grill the swordfish for 4 to 5 minutes per side, just until it registers 135 degrees F on an instant read thermometer and is no longer pink in the center. Transfer to a plate and cover. Let rest 10 minutes.

At the same time you are grilling the swordfish, grill the lemon halves by placing them cut-side down on the grill. Cook until char marks appear, about 6 minutes.

Sprinkle the rested swordfish with herbs and a pinch of kosher salt. Squeeze the grilled lemon over the top. Enjoy hot.

This quick and healthy one-pot is packed with white fish fillets, king prawns, a rich tomato sauce and enough veg to count for 3 of your 5-a-day

Simple fish stew

fennel seeds

carrots, diced

celery sticks, diced

garlic cloves, finely chopped

leeks, thinly sliced

can chopped tomatoes

fish

pollock 200

raw shelled king prawns

Heat the oil in a large pan, add the fennel seeds, carrots, celery and garlic, and cook for 5 mins until starting to soften. Tip in the leeks, tomatoes and stock, season and bring to the boil, then cover and simmer for 15-20 mins until the vegetables are tender and the sauce has thickened and reduced slightly.

Add the fish, scatter over the prawns and cook for 2 mins more until lightly cooked. Ladle into bowls and serve with a spoon.

A recipe for simple, perfect fish en papillote with vegetables. This healthy method for baking fish in parchment results in tender, flaky fish every time!

Fish En Papillote

cod (or another firm-bodied fish,

Land O Lakes® Butter

garlic

parsley (plus additional for serving)

shallot

cherry tomatoes (halved)

Place a rack in the center of your oven and preheat the oven to 425 degrees F.

In a small bowl, add the Land O Lakes® Butter with Canola Oil, garlic, parsley, shallot, 1/2 teaspoon salt, and pepper. Zest the lemon right into the bowl (reserve the whole lemon). With a fork, mash the butter with canola oil to smoothly combine all of the ingredients. Cut the whole lemon into thin slices (you will need 8 slices total for the recipe).

Assemble the Packets: Tear off 4 squares of parchment that are at least 12 inches on each side. Lay the sheet flat on a work surface. Place 1 cup of salad greens in the center of a sheet, leaving space at the top and bottom. On top of the greens, place 1 fish fillet so that it runs vertically top to bottom. Lightly sprinkle the fish with salt. With the back of a small spoon, spread one-quarter of the butter mixture on top of the fish. Lay 2 slices of lemon on top of the butter mixture and scatter 6 tomato halves around the fish.

Fold the Parchment Packets: Lift the right and left sides of the paper up and towards the center, directly above the fish. Touch the two sides together and tightly roll them, folding as you go, until you reach the fish. Now, roll and crimp the top and bottom ends, rolling them towards the counter, away from the center of the fish. When you reach the end, tuck the end underneath the fish. Place the packet on a rimmed baking sheet, using the weight of the fish to hold the ends in place (you don&#x27;t want the packet to come unsealed as it bakes). Repeat with remaining three packets. Reserve any remaining lemon slices for serving.

Place in the oven and bake for 12 to 15 minutes, until the fish is fully cooked through and flakes easily with a fork. Serve warm with reserved lemon slices and additional fresh parsley as desired.

This Pan-Seared Branzino with Mediterranean Salsa Verde recipe is a light yet flavorful dish that brings the essence of the Mediterranean to your table with fresh fish, herbs, and zesty lemon.

Pan-Seared Branzino with Mediterranean Salsa Verde

Branzino (skin on (about 6 oz

olive oil ((30 milliliters))

Salt (to taste)

Black pepper (to taste)

parsley

basil leaves (finely chopped (about 4 grams))

capers

anchovy (finely chopped (optional))

garlic (minced)

lemon zest (of 1 lemon)

lemon juice (of 1/2 lemon)

extra virgin olive oil ((120 milliliters))

Salt and pepper (to taste)

In a mixing bowl, combine the chopped parsley, basil, capers, anchovies (if using), and minced garlic.

Stir in the lemon zest and lemon juice.

Gradually whisk in the extra virgin olive oil until the mixture becomes a cohesive sauce.

Season with salt and pepper to taste. Set aside to let the flavors meld.

Pat the Branzino fillets dry with paper towels and season both sides with salt and pepper.

Heat olive oil in a large non-stick skillet over medium-high heat.

Once the oil is shimmering, place the fillets skin-side down in the pan.

Cook for about 3-4 minutes, or until the skin is crispy and golden brown.

Carefully flip the fillets and cook for an additional 2-3 minutes, or until the fish flakes easily with a fork and is cooked through.

Plate the Branzino fillets skin-side up and spoon the Mediterranean Salsa Verde over the top of each fillet.

Serve immediately with a side of steamed vegetables or a fresh salad for a complete meal.

This easy lemon butter cod recipe pairs tender cod fillets with vibrant lemon, buttery orzo, and crisp asparagus for a flavorful and quick dinner. Ready in just 30 minutes, it's a perfect combination of fresh ingredients and rich, saucy flavors, ideal for any day of the week.

Easy Lemon Butter Cod Recipe

salt and pepper

all-purpose flour

salted butter

Meyer lemon

garlic (minced

asparagus (ends trimmed,

orzo

chicken broth

lemon juice

dill (for serving)

Heat olive oil in a large cast-iron skillet over medium-high heat. Season cod with salt and pepper, then coat evenly with flour. Sear cod until golden on both sides, about 3–4 minutes per side. Remove and set aside.

In the same skillet, melt butter and sear lemon slices until golden, about 1 minute per side. Remove lemons and add them to the cod.

Add garlic, asparagus, and orzo to the skillet. Cook until garlic is fragrant and orzo is lightly toasted, 2–3 minutes. Stir in chicken broth and lemon juice, then bring to a boil. Cook, stirring occasionally, until orzo is al dente, about 10 minutes.

Return cod and lemon slices to the skillet along with any collected juices. Cook for 1 minute to warm through.

Garnish with fresh dill and serve.

This Ginger Soy Glazed Cod is a flavorful, healthy dish with tender, flaky cod fillets coated in a sweet and savory glaze. It’s quick to prepare and perfect for a light dinner served with rice and steamed veggies.

Ginger Soy Glazed Cod Recipe

(60 ml) soy sauce

honey sugar

rice vinegar

sesame oil

ginger

garlic,

red pepper flakes (optional)

cod (about 6 oz / 170 g each)

olive oil (for cooking)

Sesame seeds and chopped green onions (for garnish)

In a small bowl, whisk together the soy sauce, honey (or brown sugar), rice vinegar, sesame oil, grated ginger, minced garlic, and red pepper flakes (if using).

Place the cod fillets in a shallow dish or resealable plastic bag. Pour half of the marinade over the cod, ensuring the fillets are evenly coated. Reserve the remaining marinade for the glaze.

Cover and refrigerate the cod for 15-20 minutes.

Step 1: Marinate the cod

Heat the olive oil in a large skillet over medium heat.

Remove the cod from the marinade, letting any excess drip off. Place the fillets in the skillet and cook for 3-4 minutes on one side. Carefully flip and cook for another 3-4 minutes, or until the fish flakes easily with a fork. Remove from the skillet and set aside.

Step 2: Cook the cod

In the same skillet, pour in the reserved marinade. Bring to a simmer over medium heat and cook for 1-2 minutes, or until slightly thickened.

Step 3: Make the glaze

Spoon the thickened glaze over the cooked cod fillets.

Garnish with sesame seeds and chopped green onions. Serve immediately with steamed rice, quinoa, or vegetables.

Step 4: Glaze and serve

Looking for a simple fish dinner? This steamed fish with ginger, scallions, and a splash of soy sauce is light, healthy, and easy to make. Ready in just 25 minutes, it's finished with hot oil for that perfect sizzle. Serve with steamed rice for a complete meal.

Steamed Fish with Scallions, Ginger and Soy Sauce (Ca Hap Gung Hanh)

lbs white flesh fish (sea bass, tilapia, or cod)

onions

sugar

water

vegetable oil oil

Set up the steamer

Fill the bottom of the steamer with water, making sure it doesn&#8217;t touch the steaming plate. Bring the water to a simmer while you prepare the rest.

Prepare the green onions/scallions

Start by trimming off the root ends of the green onions. Slice the green onions into 2-3 inch long sections. Julienne the green onions by cutting them lengthwise into thin strips. Separate the white part and green part. Set aside.

Prepare the ginger

Use a spoon to peel the ginger, scraping off the skin. Cut the ginger into thin coins. Then julienne the ginger by stacking the slices and cutting them into thin matchstick-like strips. Set aside.

Prepare the fish

Clean the fish by rinsing it and patting it dry with paper towels. If using a whole fish, make slits along the back, down to the backbone, Marinate the fish by coating all sides and inside the slits with salt, ground black pepper, half of the ginger, and white parts of the green onions.

Steam the fish

Place the fish in a single layer on a plate that fits inside a steamer with the lid on. Steam for about 12 minutes if using fillets or steaks, or 25 minutes for whole fish.

Prepare the soy sauce mixture

Mix together light soy sauce and sugar until dissolved. Add a bit of hot water at a time to taste. Set aside.

Add aromatics

Tilt the plate to discard any liquid that collects during steaming (to remove any fishy smell). Remove the plate from the steamer, drizzle the fish with the soy sauce mixture, and top with remaining ginger and green onions (the green part).

Finish with hot oil

When ready to serve, heat vegetable oil in a small saucepan. Carefully pour the hot oil over the aromatics—be cautious, as it may splatter. Serve with steamed rice for a complete meal.

Top 10 healthy fish recipe recipes from across the web

The most viewed healthy fish recipe recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine

Top Tags

Easy Baked Salmon with Roasted Butt...

Pan Fried Cod

Grilled Swordfish

Simple fish stew

Fish En Papillote

Pan-Seared Branzino with Mediterran...

Easy Lemon Butter Cod Recipe

Ginger Soy Glazed Cod Recipe

Steamed Fish with Scallions, Ginger...

Steamed Fish with Scallions, Ginger...

Top 10 healthy fish recipe recipes from across the web

The most viewed healthy fish recipe recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Easy Baked Salmon with Roasted Butt...

Pan Fried Cod

Grilled Swordfish

Simple fish stew

Fish En Papillote

Pan-Seared Branzino with Mediterran...

Easy Lemon Butter Cod Recipe

Ginger Soy Glazed Cod Recipe

Steamed Fish with Scallions, Ginger...

Steamed Fish with Scallions, Ginger...

The most viewed healthy fish recipe recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine