7 Healthy White Fish Recipes

Seafood isn’t only for the summer. You can have fish in the winter and spring too, just as long as you have a good grocery store or fish market near you. Scan the fish counter or check out the freezer aisle, and we guarantee you can find a sale somewhere. White fish are especially healthy and should be eaten year-around, as they are high in protein and low in fat. They’re also packed with omega-3s that are just as important for you to eat in the cold months as they are in the warm ones. Check out these 7 white fish recipes, which will leave you feeling light and satisfied.

1. Slow-Cooked Swordfish with Fennel-Tomato Sauce

making spicy fish soup with chiles and fresh fish in a heavy pot

Swordfish | iStock.com

The slow cooker isn’t only for soups and stews, you can enlist the magic of the crockpot for fish, too. This recipe from Fine Cooking for slow-cooked swordfish shows you how it’s done. First, the Fennel-Tomato Sauce is cooked on high for 2 hours or low for 4. During the last 30 minutes of its cooking time, the swordfish goes in and gets cooked evenly with the sauce. After that, you’re done, and it’s bon appetit. This dish is perfect to make when you have company coming over and you don’t want to be a slave to your kitchen. It’s a sophisticated dinner that is fuss-free.


  • 1 (28-ounce) can diced tomatoes, drained
  • 1 small fennel bulb, trimmed, cored, and chopped; fronds reserved for garnish
  • 1 large shallot, chopped
  • 2 tablespoons tomato paste
  • 1 tablespoon minced fresh rosemary
  • 1 teaspoon fennel seeds
  • 1 teaspoon minced garlic
  • Kosher salt and freshly ground black pepper
  • ¼ cup heavy cream
  • 1½ pound, 1¼-inch-thick swordfish steaks, blood line removed

Directions: Mix the tomatoes, fennel, shallot, tomato paste, rosemary, fennel seeds, garlic, ½ teaspoon salt, and ½ teaspoon pepper in a 5- to 6-quart slow cooker until the tomato paste dissolves. Cover and cook for 2 hours on high or 4 hours on low.

Season the fish generously with salt and pepper. Turn the slow cooker to high and stir in the cream. Nestle the fish steaks in the sauce, cutting them to fit, if necessary. Cover and cook until the fish is cooked through, about 30 minutes. Use a spatula to divide the fish into four servings, then serve in bowls with the sauce, garnished with fennel fronds.

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