Custom Search

Healthy Fish Recipes

These healthy fish recipes are just the ticket for this time of year (or anytime). Fish is a great source of protein and omega-3 fatty acids and have lots of health benefits. Be sure to read all about the benefits of fish.

Use the links below to jump to the fish recipe you want to see or just scroll through the page to see them all.

List of Recipes

Broiled Cajun Catfish
Garlic and Lemon Cod
Baked Ginger Glazed Mahi Mahi

Weight Watchers Recipe #1

Broiled Catfish - Cajun Style

This flavorful fish is perfect for anytime of the year. With a touch of Cajun style this catfish meal is sure to satisfy your taste buds.

Ingredients

4 4 ounce fillets of catfish
1/4 cup buttermilk
1/2 cup yellow cornmeal
1/2 teaspoon salt
1 tsp paprika
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1/2 teaspoon cayenne pepper

Directions

Preheat the broiler
Lightly spray broiler pan with cooking spray
Place the catfish fillets in a shallow dish
Pour the buttermilk over the fillets and turn over to completely coat
In a separate bowl, mix together the remaining ingredients
Take each catfish fillet and shake off excess buttermilk
Place in the cornmeal mixture to completely cover each fillet and place on broiler pan
Place the broiler pan about 4 inches from the heat
Broil for about 3 minutes per side or until done in the center

Nutritional Information per Servings

Number of servings: 4
Calories: 250
Fat: 11 g
Carbs: 12 g
Fiber: 2 g
Protein: 24 g
Weight Watcher Points: 6

Healthy Fish Recipe #2

Garlic and Lemon Cod

If you are looking for a less fishy tasting meal then cod is the perfect ingredient. This mild tasting fish is perfect for adding tasty seasonings and flavors like lemon and garlic.

Ingredients

4 6 ounce pieces of cod
2 cloves garlic, crushed
1/2 teaspoon butter
1 Tablespoon extra virgin olive oil
Juice from 1 fresh lemon (or approximately 3 – 4 tablespoons lemon juice)
2 Tablespoons parsley
Pinch of sea salt and black pepper

Directions

Preheat oven to 400 degrees
Lightly coat a large baking dish with cooking spray
Season cod with sea salt and black pepper and place in baking dish
In a small non-stick skillet, melt butter and olive oil on medium low heat
Add crushed garlic and saute for one minute
Add lemon and parsely and remove from heat
Drizzle the lemon and garlic mixture over cod fillets
Bake for about 12 – 14 minutes or until fish flakes with a fork

Nutritional Information per Servings

Number of servings: 4
Calories: 183
Fat: 6 g
Carbs: 2 g
Fiber: 0 g
Protein: 31 g
Weight Watcher Points: 4

Healthy Fish Recipe #3

Baked Ginger Glazed Mahi Mahi

If you have access to fresh Mahi Mahi then this is a must try healthy fish recipe. With a touch of sweet and sour tastes your mouth will be delighted. This one is so quick and easy you can have it any day of the week.

Ingredients

4 6 ounce Mahi Mahi fillets
3 Tablespoons of honey
3 Tablespoons of soy sauce
3 Tablespoons of balsamic vinegar
1 Teaspoon ginger root
1 garlic clove, crushed
1 Tablespoon plus 2 tsp extra virgin olive oil
Pinch of sea salt and ground pepper

Directions

Season fillets with sea salt and ground pepper
Prepare marinade in a small glass dish using the honey, soy sauce, balsamic vinegar, ginger, garlic and 2 tsp extra virgin olive oil
Place fish fillets (skin side down) in the glass dish and place in the refrigerator for 20 minutes
Preheat oven to 350 degrees
Lightly spray a baking dish with cooking spray
Place marinated fillets into cooking dish and place in the oven
Bake for approximately 5 – 7 minutes each side (covered) or until fish is flaky
Take remaining marinade and heat in a skillet over medium heat
When fish is done, pour marinade over fillets and serve

Nutritional Information per Servings