Healthy White Fish Recipes to Make This Week
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
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.
2. White Fish with Lemon Vinaigrette
For a less complex white fish dish, there’s this recipe featured on Food Network for white fish with lemon vinaigrette. The fish is prepared simply on a nonstick frying pan, and a radicchio mixture composed of shallots, raddichio, beans, and broth tops it off. Your last step is drizzling the fresh white fish with a lemon vinaigrette that gives the dish a refreshing kick.
- 8 tablespoons extra-virgin olive oil
- 3 shallots, thinly sliced
- 1 large head radicchio (about 12 ounces), coarsely chopped
- 1 (15-ounce) can cannellini beans, drained and rinsed
- 1/3 cup fish broth
- Salt and freshly ground black pepper
- 6 (5 to 6-ounce) whitefish fillets, such as tilapia
- All-purpose flour, for dredging
- ¼ cup fresh lemon juice
- ¼ cup lightly packed fresh Italian parsley leaves
- 2 cloves garlic
- 2 teaspoons finely grated lemon zest
- ½ teaspoon salt
- ¼ teaspoon freshly ground black pepper
- 1/3 cup extra-virgin olive oil
Directions: Heat 2 tablespoons of oil in a heavy large skillet over medium heat. Add the shallots and saute until tender, about 2 minutes. Add the radicchio and saute until wilted, about 5 minutes. Add the beans and broth, and cook until the beans are heated through, stirring often, about 5 minutes. Season the radicchio mixture, to taste, with salt and pepper.
Meanwhile, heat 3 tablespoons of oil in a 14-inch (or 2 smaller) nonstick frying pan over medium-high heat. Sprinkle the fillets with salt and pepper. Dredge the fillets in flour to coat completely. Shake of the excess flour and fry 3 fillets in each pan until they are golden brown and just cooked through, about 3 minutes per side.
Spoon the radicchio mixture over the center of the plates. Top with the fillets. Drizzle the vinaigrette over and serve immediately.
3. Fish Chowder
Is anything more appetizing than fish chowder? We think not, and if you agree, check out this food formula for the comfort food dish from Cooking Light. Halibut or any firm white fish is the star of this chowder, and bacon also brings in a welcomed smokiness. The dish is cooked in a Dutch oven and makes 10 servings. Even better, while chowders are not always considered the healthiest of dishes, this one is not bad for you, and yields only 242 calories per serving.
- 4½ cups water
- 4 bay leaves
- 1½ pounds halibut fillets or other firm white fish, skinned
- 3 slices bacon, uncooked
- 3½ cups cubed peeled baking potato
- 1½ cups chopped onion (about 1 large)
- ½ cup coarsely chopped carrot (about 1 medium)
- 1½ teaspoons dried thyme
- 1 teaspoon salt, divided
- ¾ teaspoon freshly ground black pepper, divided
- 4 cups 2% reduced-fat milk
- 1 tablespoon butter, cut into small pieces
Directions: Bring 4½ cups water and bay leaves to a simmer in a large skillet. Add fish; cover and simmer 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove fish from pan with a slotted spoon. Cut fish into large pieces. Reserve 2½ cups cooking liquid and bay leaves.
Cook bacon in a Dutch oven over medium heat until crisp. Remove bacon from pan, reserving 1 teaspoon drippings in pan; crumble bacon, and set aside. Add potato, onion, and carrot to pan; cook over medium heat 10 minutes. Add reserved cooking liquid, bay leaves, thyme, ½ teaspoon salt, and ¼ teaspoon pepper; bring to a boil. Reduce heat; simmer 10 minutes. Add milk and butter; simmer 25 minutes until potatoes are tender (do not boil). Stir in fish, remaining ½ teaspoon salt, and remaining ½ teaspoon pepper. Discard bay leaves. Sprinkle with bacon.
4. Tilapia Piccata
Piccatas aren’t only reserved for chicken dishes – fish can star in them, too. This recipe for tilapia piccata from Rachael Ray enlists the lean white fish, and it yields a healthy protein-packed dinner for 4. The tilapia is cooked in a skillet before it’s topped with a sauce made from lemon juice, shallots, garlic, wine, capers, and parsley. Tilapia Piccata comes together in no time and is a healthy deviation from your typical chicken and beef dinners. Serve it alongside a fresh salad or plate of veggies and you have a nutrient-packed meal you feel good about serving.
- 4 tilapia or other sustainable flaky white fish fillets, divided
- Salt and pepper
- 1 cup flour, for dredging
- 4 tablespoons extra virgin olive oil, divided
- 4 tablespoons butter, divided
- 2 lemons, 1 sliced, 1 juiced (about 3 tablespoons)
- 1 large shallot, finely chopped
- 2 large cloves garlic, finely chopped
- ½ cup dry white wine or dry vermouth
- 2 tablespoons capers, drained
- A handful of flat leaf parsley, chopped (about 2 tablespoons)
Directions: Pre-heat the oven to the lowest setting. Add a platter and four dinner plates; let warm while you make the tilapia.
Pat the fish dry; season with salt and pepper. Place the flour on a large plate. Dredge the fish lightly in the flour, shaking off the excess.
In a large skillet, heat 2 tablespoons olive oil, two turns of the pan, over medium-high. When the olive oil begins to smoke, melt in 1 tablespoon butter. Add two fillets and cook until opaque in the center, 2-4 minutes per side. Transfer the fish to the warm platter in the oven. Wipe the skillet clean, then repeat with the remaining 2 tablespoons olive oil, 1 tablespoon butter and two fillets.
Wipe the skillet clean, then add 1 tablespoon butter. When the butter melts, add the lemon slices and cook, turning once, until lightly browned, 2 to 3 minutes. Place the lemon slices on top of the fish.
Add the shallot and garlic to the skillet and stir until softened, about 1 minute. Add the wine, capers, parsley, and lemon juice. Swirl in the remaining 1 tablespoon butter and simmer until the sauce thickens slightly, about 1 minute. Divide the fish among the warm plates. Season the lemon sauce and spoon over the fish.
5. Breaded Baked Tilapia
If you’d like to bake your tilapia rather than sear it, try this recipe from Taste of Home that is quick, delicious, and nutritious. One fillet equals only 143 calories, and this food formula makes 4. The breading is made of a combination of bread crumbs, cheese, garlic salt, and oregano, and your fish will bake for 8 to 12 minutes. If you need to get a healthy dinner on your table fast, this breaded baked tilapia is your best bet.
- ¾ cup soft bread crumbs
- 1/3 cup grated Parmesan cheese
- 1 teaspoon garlic salt
- 1 teaspoon dried oregano
- 4 tilapia fillets (5 ounces each)
Directions: Preheat oven to 425 degrees Fahrenheit. In a shallow bowl, combine bread crumbs, cheese, garlic salt, and oregano. Coat fillets in crumb mixture. Place on a baking sheet coated with cooking spray. Bake 8 to 12 minutes or until fish flakes easily with a fork.
6. Penne Arrabbiata with Flaked Cod
An Italian dish that enlists fish is this penne arrabbiata with flaked cod from Food & Wine. Arrabiata sauce is hard to resist, and when it’s paired with a high-protein and low-fat white fish, you don’t have to. Pick up a fillet of cod at the grocery store and get ready to make the flavorful sauce that will simmer for 30 minutes. Once you’ve added your cod to the simmering sauce, the duo will get combined with penne and topped with parsley. This light pasta meal will crush your pasta cravings while also letting you get a much-needed dose of omega-3s.
- ¼ cup olive oil
- 2 cloves garlic, minced
- 3 cups canned crushed tomatoes in thick puree (one 28-ounce can)
- 1 large tomato, peeled and chopped
- 1¾ teaspoons salt
- ½ teaspoon dried red-pepper flakes
- 1 pound cod fillet, cut into 1-inch chunks
- 3 tablespoons chopped fresh parsley
- 1 pound penne
Directions: In a large saucepan, heat the oil over moderate heat. Add the garlic and cook, stirring, for 1 minute. Add the canned tomatoes, fresh tomato, salt, and red-pepper flakes and bring to a simmer. Simmer the sauce until thick, about 30 minutes.Add the cod and 2 tablespoons of the parsley to the sauce. Bring back to a simmer and continue simmering until the fish is just done, 1 to 2 minutes. Break the fish into small pieces with a spoon.
7. White Fish Tacos
Going out with a bang, we conclude with these white fish tacos from Martha Stewart. Tilapia fillets are cooked in a skillet for this recipe, and then combined with homemade slaw and cilantro before they’re topped with a sour-cream mixture.
- ¼ cup reduced-fat sour cream
- 2 tablespoons fresh lime juice
- Coarse salt and ground pepper
- ¼ small red cabbage, thinly shredded
- 4 scallions, thinly sliced
- 1 jalapeno chile, halved lengthwise, one half minced
- 2 tablespoons olive oil
- 1 pound tilapia fillets, cut into 16 equal strips
- 8 flour tortillas (6-inch)
- ½ cup fresh cilantro leaves
Directions: In a large bowl, combine sour cream and lime juice; season with salt and pepper. Transfer half the mixture to another container; set aside for serving. Toss cabbage, scallions, and minced jalapeno with remaining sour-cream mixture. Season again with salt and pepper.
In a large nonstick skillet, heat oil and remaining jalapeno half over medium-high heat; swirl to coat bottom of pan. Season fish on both sides with salt and pepper. In two batches (starting with larger pieces), cook fish until golden brown on all sides, 5 to 6 minutes. Discard jalapeno.
Meanwhile, warm tortillas according to package instructions.
To make tacos, fill tortillas with slaw, fish, and fresh cilantro leaves. Drizzle with reserved sour-cream mixture. Serve immediately.