When it comes to a healthy diet, there are few options more nutritious than incorporating fish into your meal routine. Fatty fish, in particular, are packed with omega-3 fatty acids that have been shown to reduce inflammation and improve overall cardiovascular health. But not all fish is created equal – some types of seafood may be higher in saturated fat or other nutrients that can negate the benefits.
That’s why we’ve rounded up 20 delicious heart-healthy fish recipes that showcase a variety of fish options, from salmon to cod to tilapia. These dishes are not only good for your health, but also quick and easy to make – perfect for busy home cooks looking to add some excitement to their meal prep. From classic preparations like grilled salmon with lemon and dill to more adventurous options like blackened tilapia with mango salsa, there’s something on this list for everyone.
Grilled Salmon with Lemon and Dill
Grilled Salmon with Lemon and Dill Recipe
A classic combination of flavors, this grilled salmon dish is perfect for a light and refreshing meal.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 lemons, juiced
– 1/4 cup chopped fresh dill
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lemon juice and olive oil.
3. Brush the mixture evenly onto both sides of the salmon fillets.
4. Sprinkle chopped dill on top of each fillet.
5. Season with salt and pepper as desired.
6. Grill the salmon for 4-6 minutes per side, or until cooked through.
7. Serve immediately.
Cooking Time: 8-12 minutes
Baked Cod with Garlic and Herbs
This recipe brings together the richness of garlic and herbs to create a moist and flavorful baked cod dish that’s perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon dried thyme
– 1 teaspoon dried parsley
– Salt and pepper to taste
– 1 lemon, cut into wedges (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. Place the cod fillets on the prepared baking sheet.
4. Drizzle the olive oil over the cod, then sprinkle the minced garlic and herbs evenly over each fillet.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until the fish is cooked through and flakes easily with a fork.
7. Serve hot with lemon wedges on the side, if desired.
Cooking Time: 12-15 minutes
Pan-Seared Tuna with Avocado Salsa
A refreshing and flavorful dish perfect for a light dinner or lunch. Pan-seared tuna is paired with a creamy avocado salsa, creating a delightful combination of textures and tastes.
Ingredients:
– 4 tuna steaks (6 oz each)
– 2 ripe avocados
– 1/2 red onion, finely chopped
– 1 jalapeño pepper, seeded and finely chopped
– 1 lime, juiced
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Season the tuna steaks with salt and pepper.
3. Heat a skillet over medium-high heat. Add the tuna steaks and sear for 1-2 minutes per side, or until cooked to desired doneness.
4. Transfer the tuna to the oven and bake for an additional 5-7 minutes.
5. Meanwhile, combine the chopped avocado, red onion, jalapeño pepper, and lime juice in a bowl. Stir well to combine.
6. Serve the pan-seared tuna with the avocado salsa spooned on top. Garnish with fresh cilantro leaves.
Cooking Time: 12-15 minutes
Herb-Crusted Halibut with Steamed Vegetables
This recipe combines the delicate flavor of halibut with a savory herb crust, served alongside a medley of steamed vegetables. Perfect for a quick and impressive dinner.
Ingredients:
– 4 halibut fillets (6 oz each)
– 1/2 cup fresh parsley, chopped
– 1/4 cup fresh dill, chopped
– 2 tbsp olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– 1 lemon, sliced
– Assorted vegetables (such as broccoli, carrots, green beans)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together parsley, dill, olive oil, garlic, salt, and pepper.
3. Place the halibut fillets on a baking sheet lined with parchment paper.
4. Brush the herb mixture evenly onto both sides of the fish.
5. Bake for 12-15 minutes or until cooked through.
6. While the fish is cooking, steam the vegetables in a separate pot until tender.
7. Serve the herb-crusted halibut with steamed vegetables and a squeeze of lemon.
Cooking Time: 20-25 minutes
Blackened Tilapia with Mango Salsa
Elevate your seafood game with this bold and refreshing dish, combining the crispy texture of blackened tilapia with the sweetness and tanginess of mango salsa.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 1 tsp blackening seasoning
– 2 tbsp olive oil
– Salt and pepper to taste
– Mango Salsa ingredients:
+ 2 ripe mangos, diced
+ 1/2 cup red onion, diced
+ 1 jalapeño pepper, seeded and finely chopped
+ 2 cloves garlic, minced
+ 2 tbsp lime juice
+ Salt to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix blackening seasoning with olive oil. Add tilapia fillets; coat evenly.
3. Bake for 12-15 minutes or until cooked through.
4. Meanwhile, prepare Mango Salsa by combining all ingredients in a bowl and stirring gently.
5. Serve blackened tilapia with Mango Salsa spooned over the top.
Cooking Time: 12-15 minutes
Mediterranean Baked Sea Bass
This recipe brings together the bright, sunny flavors of the Mediterranean to create a moist and flavorful sea bass dish. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 sea bass fillets (6 oz each)
– 2 lemons, sliced
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh oregano
– 1 teaspoon dried thyme
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the sea bass fillets on the prepared baking sheet.
4. Drizzle olive oil over the fish, then top each fillet with a slice of lemon, garlic, oregano, and thyme.
5. Season with salt and pepper to taste.
6. If using feta cheese, sprinkle it over the fish.
7. Bake for 12-15 minutes or until the sea bass is cooked through.
8. Serve hot, garnished with additional lemon slices if desired.
Cooking Time: 12-15 minutes
Garlic Butter Shrimp and Scallops
Elevate your seafood game with this decadent and flavorful Garlic Butter Shrimp and Scallops recipe, perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 12 scallops
– 2 tablespoons unsalted butter
– 2 cloves garlic, minced
– 1/4 cup white wine (optional)
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, melt 1 tablespoon of butter over medium-high heat.
3. Add garlic and sauté for 30 seconds until fragrant.
4. Add shrimp and scallops; cook for 2-3 minutes per side or until pink and cooked through.
5. Remove from heat and add remaining 1 tablespoon of butter to melt.
6. If using white wine, stir it in to deglaze the pan (optional).
7. Season with salt and pepper to taste.
8. Garnish with chopped parsley if desired.
Cooking Time: 12-15 minutes
Spicy Grilled Sardines with Lime
Elevate your outdoor cooking game with this flavorful and spicy twist on traditional grilled sardines. The combination of zesty lime juice, smoky chipotle peppers, and tender sardines will leave you craving more.
Ingredients:
– 1 pound fresh or canned sardines
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– 1 teaspoon chipotle pepper in adobo sauce
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. Rinse sardines under cold water, pat dry with paper towels.
3. In a small bowl, whisk together olive oil, lime juice, and chipotle pepper.
4. Brush both sides of the sardines with the spicy lime mixture.
5. Place sardines on the grill and cook for 2-3 minutes per side, or until cooked through.
6. Season with salt and pepper to taste.
7. Garnish with fresh cilantro leaves, if desired.
8. Serve immediately.
Cooking Time: 6-8 minutes
Pesto-Crusted Mahi Mahi
Pesto-Crusted Mahi Mahi: A flavorful and vibrant dish that combines the richness of pesto with the delicate flavor of mahi mahi.
Ingredients:
– 4 mahi mahi fillets (6 oz each)
– 1/2 cup freshly made pesto
– 1/4 cup panko breadcrumbs
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. In a shallow dish, mix together pesto and panko breadcrumbs.
4. Season mahi mahi fillets with salt and pepper.
5. Dip each fillet into the pesto-panko mixture, coating evenly.
6. Place coated fillets on the prepared baking sheet.
7. Drizzle olive oil over the fish.
8. Bake for 12-15 minutes or until cooked through.
9. Garnish with chopped parsley if desired.
Cooking Time: 12-15 minutes
Citrus-Marinated Grilled Trout
A bright and citrusy twist on traditional grilled trout, this recipe combines the delicate flavor of fish with the bold flavors of citrus.
Ingredients:
– 4 trout fillets (6 oz each)
– 1/2 cup freshly squeezed orange juice
– 1/4 cup freshly squeezed grapefruit juice
– 2 tbsp olive oil
– 2 tbsp chopped fresh rosemary
– Salt and pepper, to taste
– Fresh citrus wedges, for serving
Instructions:
1. In a large bowl, whisk together orange and grapefruit juices, olive oil, and rosemary.
2. Add trout fillets to the marinade, turning to coat evenly. Cover and refrigerate for at least 30 minutes or up to 2 hours.
3. Preheat grill to medium-high heat. Remove trout from marinade, letting excess liquid drip off.
4. Grill trout for 8-10 minutes per side, or until cooked through.
5. Serve immediately, garnished with fresh citrus wedges and a sprinkle of salt and pepper.
Cooking Time: 16-20 minutes
Asian-Style Steamed Snapper
This recipe yields a flavorful and moist snapper dish with an Asian-inspired twist, perfect for a quick weeknight dinner or special occasion. With its delicate flavors and aromas, this steamed snapper is sure to please even the most discerning palates.
Ingredients:
– 4 snapper fillets (6 oz each)
– 2 cloves garlic, minced
– 1 tablespoon grated ginger
– 1 tablespoon soy sauce
– 1 tablespoon rice vinegar
– 1 teaspoon sesame oil
– 1/4 cup chopped scallions
– Salt and pepper to taste
Instructions:
1. Preheat a steamer basket over boiling water.
2. In a small bowl, mix together garlic, ginger, soy sauce, rice vinegar, and sesame oil.
3. Place the snapper fillets in the steamer basket, leaving space between each piece.
4. Brush the fish with the garlic-ginger mixture, then sprinkle with chopped scallions.
5. Steam the snapper for 8-10 minutes or until cooked through.
6. Season with salt and pepper to taste.
Cooking Time: 8-10 minutes
Lemon Pepper Baked Haddock
This recipe combines the rich flavor of haddock with the brightness of lemon and the warmth of pepper, creating a dish that’s perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 haddock fillets (6 oz each)
– 2 lemons, juiced
– 1 tsp black pepper
– 1 tsp paprika
– 2 tbsp olive oil
– Salt to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place haddock fillets on the prepared baking sheet.
4. In a small bowl, mix together lemon juice, black pepper, and paprika.
5. Brush the mixture evenly over both sides of the haddock fillets.
6. Drizzle olive oil over the fish.
7. Season with salt to taste.
8. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Cajun-Spiced Catfish with Quinoa
Experience the bold flavors of Louisiana with this simple and satisfying recipe that combines spicy catfish with nutty quinoa. This dish is perfect for a weeknight dinner or a special occasion.
Ingredients:
– 4 catfish fillets (6 oz each)
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 tsp Cajun seasoning
– 1/2 tsp paprika
– 1/2 tsp garlic powder
– Salt and pepper, to taste
– 2 tbsp olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a medium saucepan, bring quinoa and water or broth to a boil. Reduce heat, cover, and simmer for 15-20 minutes or until tender.
3. While quinoa cooks, mix Cajun seasoning, paprika, garlic powder, salt, and pepper in a small bowl.
4. Season catfish fillets with the spice mixture, making sure they are evenly coated.
5. Heat olive oil in an oven-safe skillet over medium-high heat. Add catfish and cook for 3-4 minutes per side or until cooked through.
6. Serve catfish atop quinoa and enjoy!
Cooking Time: 25-30 minutes
Tomato and Basil Baked Cod
This simple yet flavorful recipe combines the freshness of basil with the sweetness of tomatoes to create a deliciously moist baked cod dish.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 large ripe tomatoes, diced
– 1/4 cup fresh basil leaves, chopped
– 2 tbsp olive oil
– Salt and pepper to taste
– 1 lemon, sliced (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the prepared baking sheet.
4. Drizzle cod with olive oil and season with salt and pepper.
5. Top each cod fillet with diced tomatoes, chopped basil, and a squeeze of lemon juice (if using).
6. Bake for 12-15 minutes or until cod is cooked through and flakes easily with a fork.
Cooking Time: 12-15 minutes
Herbed Mackerel with Roasted Vegetables
This flavorful recipe combines the richness of mackerel with the earthiness of roasted vegetables, all tied together with a blend of herbs. Perfect for a quick and easy dinner that’s both nutritious and delicious!
Ingredients:
– 4 mackerel fillets (6 oz each)
– 2 tbsp olive oil
– 1 tsp chopped fresh rosemary
– 1 tsp chopped fresh thyme
– 1 tsp lemon zest
– Salt and pepper to taste
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and sliced
– 1 large zucchini, sliced
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a small bowl, mix together olive oil, rosemary, thyme, lemon zest, salt, and pepper.
3. Place mackerel fillets on a baking sheet lined with parchment paper; brush with herb mixture.
4. Roast sweet potato, bell pepper, and zucchini on a separate baking sheet with 1 tbsp olive oil. Season with salt and pepper to taste.
5. Bake for 12-15 minutes or until mackerel is cooked through and vegetables are tender.
Cooking Time: 20-25 minutes
Light and Flaky Poached Sole
This recipe yields a delicate and flavorful sole dish that’s perfect for any occasion. With minimal ingredients and easy steps, you’ll be enjoying a moist and tender fish in no time.
Ingredients:
– 4 sole fillets (6 oz each)
– 1 lemon, sliced
– 2 sprigs of fresh parsley
– 2 cloves of garlic, minced
– Salt and pepper to taste
– Water for poaching
Instructions:
1. Preheat the oven to 150°F (65°C).
2. Rinse the sole fillets under cold water, pat dry with paper towels.
3. In a large skillet, combine sliced lemon, parsley, garlic, salt, and pepper.
4. Place the sole fillets on top of the lemon mixture, ensuring they’re not overlapping.
5. Add enough water to cover the fish, then bring to a simmer over medium heat.
6. Reduce heat to low and poach for 8-10 minutes or until cooked through.
7. Remove from heat and let rest for 2 minutes before serving.
Cooking Time: 8-10 minutes
Almond-Crusted Flounder
This recipe yields a flavorful and crispy flounder dish with a crunchy almond crust. Perfect for a weeknight dinner or special occasion, this dish is sure to impress.
Ingredients:
– 4 flounder fillets (6 oz each)
– 1 cup almonds
– 2 tbsp olive oil
– 1 tsp lemon zest
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together almonds, olive oil, lemon zest, salt, and pepper.
3. Dip each flounder fillet into the almond mixture, pressing gently to adhere.
4. Place coated fillets on a baking sheet lined with parchment paper.
5. Bake for 12-15 minutes or until fish is cooked through and flakes easily.
6. Garnish with chopped parsley, if desired.
Cooking Time: 12-15 minutes
Chili-Lime Grilled Swordfish
Elevate your grilled swordfish game with this zesty and flavorful recipe, featuring a chili-lime marinade that adds depth and excitement to every bite.
Ingredients:
– 4 swordfish steaks (6 oz each)
– 1/2 cup freshly squeezed lime juice
– 1/4 cup chili sauce (such as sriracha or hot sauce of your choice)
– 2 cloves garlic, minced
– 1 tsp olive oil
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a small bowl, whisk together lime juice, chili sauce, garlic, and salt.
2. Place the swordfish steaks in a shallow dish and pour the marinade over them. Let it sit at room temperature for 15-20 minutes or refrigerate for up to 30 minutes.
3. Preheat grill to medium-high heat. Remove swordfish from marinade, letting any excess liquid drip off.
4. Grill swordfish for 4-5 minutes per side, or until cooked through and slightly charred.
5. Brush with olive oil and season with pepper to taste.
6. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 12-16 minutes total
Garlic and Rosemary Baked Salmon
Elevate your salmon game with this flavorful and aromatic baked recipe that combines the pungency of garlic and the herbaceousness of rosemary. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 cloves of garlic, minced
– 2 sprigs of fresh rosemary, chopped
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on the prepared baking sheet.
4. In a small bowl, mix together minced garlic and chopped rosemary.
5. Divide the garlic-rosemary mixture evenly among the salmon fillets.
6. Drizzle olive oil over the salmon and season with salt and pepper to taste.
7. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Simple Steamed Barramundi with Ginger
A delicate and flavorful fish dish that’s perfect for a quick weeknight dinner or a special occasion. This recipe showcases the subtle sweetness of barramundi, complemented by the warmth of ginger.
Ingredients:
– 4 barramundi fillets (6 oz each)
– 2-inch piece of fresh ginger, peeled and thinly sliced
– 2 tablespoons of unsalted butter
– Salt and pepper to taste
– Fresh parsley or cilantro leaves for garnish (optional)
Instructions:
1. Preheat steamer basket over boiling water.
2. Season the barramundi fillets with salt and pepper.
3. Place a slice of ginger on each fillet, leaving a small border around the edges.
4. Dot the top of each fillet with butter.
5. Steam the fish for 8-10 minutes or until cooked through.
6. Remove from heat and garnish with parsley or cilantro leaves if desired.
7. Serve immediately.
Cooking Time: 8-10 minutes
Summary
Looking to incorporate more omega-3 rich foods into your diet? This article features 20 delicious and nutritious heart healthy fish recipes that are sure to satisfy your cravings. From grilled salmon with lemon and dill, to baked cod with garlic and herbs, these easy-to-make dishes are perfect for a quick weeknight dinner or a special occasion. With a variety of flavors and cooking methods, there’s something for everyone in this collection of heart healthy fish recipes that will leave you feeling full and fulfilled.