Simple & Healthy Fish Recipes

Simple & Healthy Fish Recipes
Fish is often listed as a top diet food, and rightfully so: it's high in protein and low in calories. Plus, oily fish like salmon, tuna and trout offer lots of additional benefits of good fats.

Still, despite repeated warnings from the World Health Organization about red and processed meats’ health risks, most of us still don’t eat enough fish. One of the main reasons people cite for this shortage is not knowing how to prepare it well. So, here are four simple and healthy fish recipes for weight loss!

Don't Eat Fish? You're Not Alone.

Current guidelines recommend consuming 1-2 servings of fatty fish a week, but studies show that only 1 in 3 Americans eats seafood every week. More shockingly, nearly half of adults rarely or never eat fish or seafood [1].

People shy away from seafood for different reasons: taste/smell, concerns about food safety, cost, worries about contaminants and – surprisingly commonly – because they don’t know how to cook it.

If you’ve been shying away from this nutritional powerhouse because you don’t know how to prepare it, go grab a filet of your favorite fish and get cooking with one of these easy, healthy fish recipes below!

4 Healthy Fish Dinner Recipes

Here are four simple, healthy fish dinner recipes to add to this week's menu:

1. Easy Baked Salmon Fillets

This dish is so simple that it’s basically impossible to mess it up! It’s a great way to serve salmon, which is a superfood full of healthy fats that help boost mood, slow aging and burn belly fat!

For this recipe you will need four 4oz fillets of salmon – one for each person. First, in a medium bowl, mix up your topping using three chopped tomatoes, one chopped onion, chopped garlic, a little lemon juice, a dash of thyme and a dash of oregano. Next, cover the pink side side of your salmon fillet with olive oil, salt and pepper then place the fillet skin side up on a 8x8” square of aluminum foil. Top the fillet with the tomato mixture and then close the foil by twisting the edges together to cover the fillet completely but so that you leave space above the fillet and it’s not touching the foil.

Place the foil packet on a large baking sheet and repeat until all of your salmon fillets have been individually wrapped in foil and placed on the baking sheet. Bake at 400°F for about 25 minutes, or until the salmon is just cooked through.
Be careful when opening the foil packets, then use a large spatula to transfer the salmon and toppings to a plate. Serve with a light salad and half a sweet potato for added vitamins and goodness.

2. Tomato & Thyme Cod

This super easy and healthy white fish recipe is perfect for fresh or frozen fish, so you can whip it up even at a moment’s notice!

Chop an onion and fry it in some olive oil, then add a heaping teaspoon of brown sugar, a few sprigs of thyme, a tablespoon of soy sauce and a 14oz can of chopped tomatoes. Bring the sauce to the boil and then add the cod fillets (again, it’s one per person). If you prefer, you can also use another white flaky fish such as pollock or tilapia.

Serve with a small baked potato and some veggies and you’ve got yourself a fuss-free, healthy and filling meal right there!

3. Baked Lemon Sole

Here’s another easy, healthy white fish recipe, this time with flavorsome lemon sole. See, trying out different fish isn’t so hard!

For this recipe, you’ll need one lemon sole per person, washed and then scored down to the bone in 1 inch intervals on both sides. Preheat the oven to 400°F and then cover a baking tray with foil.

Mix together a cup of halved cherry tomatoes along with four cloves of peeled and sliced garlic, oregano, basil, a bunch of trimmed and finely sliced spring onions, lemon juice, salt and pepper, a tablespoon of balsamic vinegar and two tablespoons of olive oil. Then, spread this mixture on the foil-covered tray. Place the fish on top then drizzle the fish with more lemon juice, olive oil and some parsley.
Cook the fish in the pre-heated oven for about 15 minutes.

When the fish is done it will pull away from the bone without problems, and then it’s ready serve with a light salad. If lemon sole is hard to come by for you, this heart healthy fish recipe works with any flat fish, just ask at the fish man/woman at your local supermarket if you need advice.

4. Tuna Pasta with Homemade Pesto

Many people eat canned tuna as high-protein snack or sandwich topper, but it’s also perfect with pasta for a tasty and super easy dinner. This healthy fish recipe combines healthy fats, protein and fiber!

To make this tasty dish for four, cook 14oz of dried whole grain pasta (we like fusilli or penne best) in a pan of boiling water. For the last three minutes of cooking, add 7oz of halved cherry tomatoes and 5oz of frozen fine green beans. When the pasta’s done, drain and leave it in the pan with the veggies for later.

For the pesto, take a large pack of parsley, half a 4oz bag of arugula, three tablespoons of olive oil, and the zest and juice of one lemon, plus any other seasonings and blend in a food processor. Add some water a little at a time until the mixture is the consistency you want for your pesto.

When the pesto is ready, add two 7oz cans of tuna (drained) and the sauce to the pasta, stirring consistently until well combined. If you want a creamier sauce, you can add 2 tablespoons of cream cheese (light or regular) to the warm pasta and mix well. Serve with a side salad or roasted veggies.

Do you want to try one of these healthy fish recipes, or do you have another way you eat fish while losing weight with Phen Caps. Share with us in the comments section below!


1. The Nutrition Source. (2019, May 22). Fish: Friend or Foe?