7 Heart-Healthy Fish Recipes (2024)

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1

Go fish!

7 Heart-Healthy Fish Recipes (1)

The secret to flaky, melt-in-your-mouth fish? Prepare it simply with fresh herbs and marinades, then pair with fresh veggie sides to complement the rich, natural flavors.

Get inspired by these seven no-fail fish recipes (and make sure your catch is sustainble with these tips).

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2

Tuna Salad with Lemon and Yogurt

7 Heart-Healthy Fish Recipes (2)

SERVINGS: 2

2 Tbsp 2% plain Greek-style yogurt
2 Tbsp fresh lemon juice
1 Tbsp olive oil
2 tsp fresh flat-leaf parsley, finely chopped
⅓ c celery, finely chopped
5 oz can tuna
Toasted crostini

1. STIRtogether yogurt, lemon juice, olive oil, parsley, and a pinch of pepper.
2. ADDcelery and tuna. Season to taste.
3. PLACEsmall scoops of salad (about 1 Tbsp) on crostini (makes 16).

NUTRITION (per serving) 167 cal, 13 g pro, 11 g carb, 1 g fiber, 1 g sugars,8 g fat, 1 g sat fat,281 mg sodium

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3

Sardines on Crackers

7 Heart-Healthy Fish Recipes (3)

SERVINGS: 2

¼ tsp mustard
1 can of sardines (we like WildPlanet)
6 cornichons (a type of dill pickle), halved lengthwise

1. SPREADmustard on each of the Triscuits and place on platter.
2. CUTsardines into quarters and top each prepared cracker with a piece of sardine and half a pickle.

NUTRITION (per serving) 110 cal, 7 g pro, 11 g carb, 2 g fiber, 0 g sugars, 5 g fat, 1 g sat fat, 459 mg sodium

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4

Pan-Roasted Mackerel and Veggies

7 Heart-Healthy Fish Recipes (4)

SERVINGS: 4

2 sm orange bell peppers, cut into 1" pieces
1 lg sweet onion, cut into 1" pieces
8 cloves garlic, smashed
1½ Tbsp olive oil
2 slender zucchini, trimmed, quartered, and cut into ¾" pieces
1 pt cherry tomatoes
1⅓ lb mackerel fillets (skin-on or skinless)
1 tsp herbes de Provence (optional)
¼ c fresh basil leaves, thinly sliced (optional)

1. HEAToven to 375°F. Put peppers, onion, and garlic on large sheet pan lined with parchment and drizzle with 1 Tbsp of the oil. Sprinkle with½tsp kosher salt. Toss to combine. Spread in single layer to edges of pan.
2. ROASTuntil browned, about 30 minutes. Stir in zucchini and tomatoes and sprinkle evenly with¼tsp kosher salt. Roast, stirring occasionally, until zucchini softens, about 20 minutes. Remove from oven. Turn broiler on.
3. PLACEfish on veggies and drizzle with remaining½Tbsp oil. Sprinkle with herbes de Provence (if using) and¼tsp kosher salt. Broil on top rack until fish cooks through, about 6 minutes. Top with basil (if using).

NUTRITION(per serving) 429 cal, 31 g pro, 17 g carb, 3 g fiber, 9 g sugars, 27 g fat, 6 g sat fat, 633 mg sodium

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5

Quick Salmon Burrito

7 Heart-Healthy Fish Recipes (5)

SERVINGS: 2

¼ cup red onion, thinly sliced
2 Tbsp white vinegar
½ c avocado, diced
¼ c cherry tomatoes, diced
3 Tbsp finely chopped cilantro or flat-leaf parsley
1 12" whole wheat tortillas
5 oz flaked canned salmon
¼ c warm brown rice
¼ c warm pinto or black beans

1. MARINATEonion with vinegar and a pinch of salt at least 12 minutes.
2. TOSStogether avocado, tomatoes, cilantro, and a pinch of salt. Spread down center of tortilla, leaving a border around sides.
3. TOPwith drained marinated onion, salmon, rice, and beans. Fold up top, bottom, and sides of tortilla. Place seam side down and cut in half.

NUTRITION (per serving)390 cal, 22 g pro, 41 g carb, 7 g fiber, 2 g sugars, 16 g fat, 2.5 g sat fat, 747 mg sodium

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6

Tuna Steak with Asian Dipping Sauce

7 Heart-Healthy Fish Recipes (6)

SERVINGS: 4

Tuna Steak
3 Tbsp miso paste
1 Tbsp reduced-sodium soy sauce
1 Tbsp rice vinegar
2 sm cloves garlic, grated
1½ tsp honey
¼ tsp hot-pepper sauce (optional)
1⅓ lb fresh skinless tuna steaks, about 1" thick
2 tsp olive oil

Dipping Sauce
2 Tbsp reduced-sodium soy sauce
2 tsp rice vinegar
1 tsp sliced scallion greens + extra for garnish

1. COMBINEmiso paste, soy sauce, vinegar, garlic, honey, and hot-pepper sauce (if using). Rub on tuna and marinate 30 minutes in refrigerator. Remove and let sit at room temperature 10 minutes.
2. HEATlightly oiled nonstick grill pan over medium-high heat. Place fish on hot pan and brush tops with oil. Cook until deep brown on underside, about 1 to 1½minutes. Flip and cook other side 1 to 1½minutes for rare or until desired doneness. Sear edges of each steak.
3. MIXsauce ingredients in small bowl. Slice tuna, top with extra scallions, and serve with sauce.

NUTRITION(per serving) 267 cal, 36 g pro, 6 g carb, 1 g fiber, 3 g sugars, 10 g fat, 2 g sat fat, 780 mg sodium

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7

One-Pan Steamed Salmon with Leeks

7 Heart-Healthy Fish Recipes (7)

SERVINGS: 4

1½ lb wild Alaskan salmon fillets, 1" thick
1½ Tbsp olive oil
4 leeks (white and light green parts), sliced, or 2 lg onions, sliced
1 Tbsp fresh thyme or 1 tsp dried
2 Tbsp dry white wine
¼ c vegetable stock
2 Tbsp heavy cream
1 lb yellow fingerling potatoes, sliced lengthwise into bite-size pieces

1. SPRINKLEsalmon on all sides with ½ tsp kosher salt. Rest 20 minutes in refrigerator. Remove and let sit at room temperature 10 minutes.
2. HEAT 1 Tbsp of the oil in skillet (with lid) over high heat. When oil shimmers, add leeks and ½ tsp kosher salt. Cook, stirring occasionally, until leeks turn bright green, about 5 minutes.
3. STIR in thyme. When fragrant, add wine and cook, stirring often, until almost evaporated, about 2 minutes. Stir in stock and cream. Place potatoes on leek mixture. Sprinkle with ¼ tsp pepper, cover, and reduce heat to medium-high. Simmer until potatoes cook through, about 8 minutes.
4. PLACE salmon skin side down on top of potatoes, drizzle with remaining ½ Tbsp oil, and cover. Simmer until fish turns light pink, about 3½ minutes. Remove from heat and let dish stand until just cooked through, about 8 minutes.
5. REMOVE lid and serve fish over leek-and-potato mixture. Spoon thickened sauce on top.

NUTRITION (per serving) 441 cal, 42 g pro, 29 g carb, 4 g fiber, 4 g sugars, 17.5 g fat, 4 g sat fat, 642 mg sodium

More from Prevention: Easy Ideas For Salmon Leftovers

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8

Almost-Instant Pollock in Parchment with Lime-Tarragon Carrots

7 Heart-Healthy Fish Recipes (8)

SERVINGS: 1

1 c shredded carrots
6 oz skin-on or skinless pollock fillet
1½ Tbsp fresh tarragon or ½ tsp dried
2 tsp fresh lime juice
1 tsp butter (split into 2 portions)

1. FOLD 20" × 12" piece of parchment in half. Place ½ cup of the carrots in center of 1 half. Top with fish, skin side down, and remaining ½ cup carrots. Sprinkle with ⅛ tsp sea salt. Top with tarragon, lime juice, and butter.
2. TWIST edges of parchment to seal well. Microwave on high until fish is done, about 3½ minutes (in 700-watt oven). Let stand 1 minute before serving. (Open packet carefully to avoid steam burns.)

NUTRITION (per serving) 222 cal, 34 g pro, 12 g carb, 3 g fiber, 5 g sugars, 4 g fat, 1.5 g sat fat, 436 mg sodium

7 Heart-Healthy Fish Recipes (2024)
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