10 healthy fish recipes
Updated: Jul. 16, 2019
Fish are great-tasting and high in omega-3s. Try these healthy fish recipes to boost your family’s quota
Boost omega-3s with fish
The benefit of eating fish isn’t an entirely new discovery. Scientists have known for decades that fish oils have positive health effects. Studies in the 1970s showed that the Inuit had a much lower incidence of cardiovascular disease than most Europeans, as did people who ate a Mediterranean diet. The Japanese, meanwhile, have one of the highest life expectancies. All these diets are particularly rich in omega-3 fatty acids-found in large amounts in most fish. Try one of these healthy fish recipes to give your omega-3s a boost-your heart will thank you!
Walnut Stuffed Salmon
This recipe packs a heart-healthy punch as both salmon and walnuts contain omega-3 fatty acids. The addition of brown rice and spinach rounds out the nutritional balance and boasts delectable flavour.
Spicy Tomato Fish Chowder
This spicy tomato fish chowder recipe makes a speedy main dish that is hearty and healthy.
Baked Trout with Cucumber Sauce
Orange and lemon slices add great flavour to this simple recipe for baked trout, and a cucumber sauce with yogurt provides a refreshing contrast. New potatoes are roasted in the oven with the fish.
Smoked Trout and Pasta Salad
Tempt your family with this delicious heart-healthy smoked trout and pasta salad. It makes an ideal midweek meal served with crusty whole-wheat bread. If you wait until the last minute to add the arugula, it won’t spoil if anyone’s late home.
Tomato-Roasted Mackerel
Tired of salmon? Mackerel is also a good source of omega-3 fatty acids.
Fish with Spicy Green Lentils
Dark green Puy lentils, grown in the south of France, have a unique, peppery flavour that is enhanced by spicy chili. The green lentils do not disintegrate during cooking and their texture is a perfect complement to the flakiness of fresh fish.
Indian-Style Fish Parcels
Fish fillets are flavoured with chili, ginger, mint and coconut milk, then wrapped in Indian-style parcels and baked in the oven. Zucchinis tossed with mustard and sesame seeds and minted new potatoes are served alongside.
Grilled Fish with Heirloom Tomato, Asparagus & Almond Salad
Colourful heirloom tomatoes and asparagus make a perfect accompaniment to a firm, hearty grilled fish. Make sure to use freshly squeezed lime juice; it makes a huge difference in the flavour.
Savoury Pan-Roasted Fish
Serve this flavourful pan-roasted fish with boiled new potatoes and a glass of chardonnay.
Salmon with Spiced Citrus Kefir Sauce
Classic broiled salmon is livened up with citrus, spices, honey and kefir.
Related:
• 20-minute main dishes
• 5 immune-boosting citrus recipes
• Our best healthy egg recipes
Newsletter Unit
