A basic honey mustard adds the unexpected ginger and pepper notes of turmeric to make this dish different. Broiling leaves
the salmon moist and tender and caramelizes the sauce slightly for additional flavor. Any kind of greens makes a great side―try
kale cooked with hoisin sauce; chard sautéed with garlic, lemon juice, and pepper; or a spinach salad with red onions and
View Recipe: Spiced Salmon with Mustard Sauce
When it comes to tuna steaks, the less done to them, the better. A little soy sauce, pepper, and sesame seeds add just a hint
of Asian flavor to the meltingly medium-rare fish in this dish. The slaw's strong seasonings, however―pungent fish sauce,
fiery sriracha, and sharp vinegar―balance out the pure-and-simple style of the fish. Between the two, you've got a great dinner
that's low in calories and fat, high in protein, and quite delicious.
View Recipe: Sesame Tuna with Spicy Slaw
Quick-cooking, flaky, versatile tilapia is an excellent filling for fish tacos. The mild heat of chili powder is tempered
by the slaw, which gets fresh flavor from tomato, cilantro, and lime. For an easy flavor and fiber boost, heat canned black
beans with a little cumin and black pepper and serve on the side or as an extra topping for the tacos.
View Recipe: Fish Tacos with Cabbage Slaw
A dip in egg white and a dredge in crushed cornflakes gives this halibut a wonderfully crispy texture without deep-frying.
The aioli, with fiery serrano and lots of garlic, blows tartar sauce out of the water. Just about any vegetable will pair
well with this dish, or try it as a sandwich on hearty bread or Kaiser rolls.
View Recipe: Cornflake-Crusted Halibut with Chile-Cilantro Aioli
A chili-powder rub and high-temperature cooking give the top of the salmon fillets a crisp browned texture, almost like Cajun
blackening, while the chunky sweet-sour-hot relish brings in tropical flavor. If you chop the pineapple a bit finer, the relish
also makes an excellent salsa for dipping tortilla chips.
View Recipe: Pan-Seared Salmon with Pineapple-Jalapeño Relish
Just six ingredients and 10 minutes build big flavor in this recipe. Tangy lime and pungent fish sauce play off the natural
sweetness of trout, with a nice kick of red-pepper heat. Serve this dish―rich in protein, calcium, and healthy fats―alongside
a whole grain like brown rice or barley and your favorite vegetable for a nutritionally complete and flavorful meal.
View Recipe: Thai-Style Roasted Trout
There's no mayo in sight in this tuna salad, just lots of fresh flavors, such as fennel, red onion, basil, and lemon. Splurge
on a high-quality olive oil for this recipe: It's not cooked, so the full flavor will come through in the finished product.
Use different kinds of bread to change the tenor of this dish. A hearty multigrain or three-seed makes it more filling, while
a sourdough gives it a lighter feel.
View Recipe: Tuscan Tuna Sandwiches
Fish may not be the most common kebab ingredient, but halibut's firm texture holds up very well here. Using prepared pesto
makes this a snap to put together: Marinate five minutes, skewer, and cook eight minutes. Serve the kebabs with a grain like
quinoa, bulgur, or farro for a healthful complete meal.
View Recipe: Pesto Halibut Kebabs
Many flavors are part of the eight-ingredient rub that covers this salmon―sweet and complex brown sugar, spicy chili powder,
peppery cumin and coriander―but a subtle hint of orange underlies them all. Broiling turns the rub into a lovely crust while
leaving the salmon tender and flaky. For a complementary side, stir orange pieces, dried cranberries, and chopped nuts like
almonds or pine nuts into cooked white rice.
View Recipe: Sweet Orange Salmon
Serving a "special occasion" fish like swordfish is an easy way to impress company, and this recipe impresses in other ways,
too. The sweet-savory sauce, with raisins, olives, and almonds, is unexpected, unique, and delicious. And the whole dish takes
just about 12 minutes to cook. Pork chops or tenderloin also make an excellent pair for the sauce if swordfish isn't your
View Recipe: Swordfish Siciliana
The classic preparation for veal or chicken gets an elegant update here. Delicate flounder cooks with a crisp crust in three
minutes, then is doused with a piquant lemon-caper sauce. Rice and briefly cooked spinach complete the meal.
View Recipe: Flounder Piccata with Spinach
The clean, fresh flavor of ginger and the sinus-clearing heat of wasabi marry perfectly in this 5-ingredient meal. Briefly
searing the tuna makes the dish extra-fast―five minutes marinating and three minutes cooking―and also leaves the fish medium-rare
in the middle, the better to take advantage of its melt-in-your-mouth texture.
View Recipe: Tuna Steaks with Wasabi-Ginger Glaze
This light-and-fresh dish has a wonderful spring feeling to it, but you can make it any time of the year. Simply seasoned
salmon shows off its flaky texture atop a unique side―mashed green peas with basil, tarragon, and lemon. The color is gorgeous,
the flavor fresh, and the texture creamy, but the best part is the peas are much more healthful than starchy mashed potatoes
loaded down with butter, cream, and salt.
View Recipe: Seared Salmon on Herbed Mashed Peas
With its delicate texture and neutral flavor, catfish is perfect for sandwiches like this one. Cooked with spicy Cajun seasoning
and topped with a creamy, tangy mustard-mayo mixture, crisp lettuce, juicy tomato, and sweet-salty pickle relish, it's an
excellent meal on a bun. And at 319 calories and 11.6 grams of fat, it's also much more healthful than a burger or fried fish.
View Recipe: Catfish Sandwiches with Creole Mayonnaise
Red snapper tastes best when paired with assertive flavors, and this recipe does just that. Pan-searing the fish gives color
and caramelized flavor, while the ginger-lime-jalapeño butter on top explodes with freshness and heat. Serve with a hearty
side like rice, beans, or rice and beans.
View Recipe: Broiled Red Snapper with Ginger-Lime Butter
You may not think fish is a particularly hearty ingredient, but paired with milk, potatoes, and bacon in this chowder, it's
a meal that will fill anyone up. At just over 300 calories and eight grams of fat per bowl and taking less than 20 minutes
to make, this recipe beats the pants off canned chowder.
View Recipe: Herbed Fish and Red Potato Chowder
Salmon is a good source of heart-healthy omega 3 fatty acids, and this recipe uses canned salmon to make things quicker and
easier. The crisp pan-fried patties get flavor from spicy Cajun seasoning and pungent Dijon mustard, as well as the garlicky,
creamy aioli for dipping.
View Recipe: Cajun Salmon Cakes with Lemon-Garlic Aioli
A rub with coriander and cumin gives a warm Southwestern flavor to the tuna and forms a crust when cooked to add textural
interest to this dish. The four minutes of cooking the fish are more than enough time to assemble the bean-and-vegetable salsa,
which adds valuable nutrients and fiber. Serve the steaks whole, or slice and top with salsa and avocado in tortillas for
healthful fish tacos.
View Recipe: Coriander-Crusted Tuna with Black Bean Salsa
With its meaty texture and taste, grouper is a good fish to convert non-fish-eaters, especially when simply grilled. The garlicky
pistou, a French twist on pesto, brightens the fish's flavor and adds dimension. Many different sides can complement this
dish: Try oven fries or a baked potato, a simple green salad with oil and vinegar, or pasta dressed with extra pistou.
View Recipe: Grilled Grouper with Basil-Lime Pistou
The earthy flavor of shiitakes is a great match for lean, white-fleshed fish like cod, snapper, trout, or halibut (any of
which can fill in for the bass in this recipe). A simple Asian-flavored sauce makes this a tasty and filling entrée, but it
has less than 250 calories. Pair with a spinach salad, sautéed bok choy, or steamed broccoli for a super-easy dinner.
View Recipe: Sautéed Bass with Shiitake Mushroom Sauce
Tropical flavors complement well-seasoned Yellowfin Tuna in this dish.
View Recipe: Grilled Yellowfin Tuna with Romaine and Tropical Fruit
Are you a little less adventurous when it comes to spice? If so, opt for a serrano pepper in this recipe, rather than the
spicier habanero. Both options will deliver the spice in the crunchy slaw. Serve it over jerk-rubbed catfish and you will
have a delightfully dazzling meal on the table in less than twenty minutes.
View Recipe: Jerk-Rubbed Catfish with Spicy Cilantro Slaw
Before you sear the tuna, be sure to get the pan screaming hot–this gives you a deep crust without overcooking the interior.
Look for yellowfin tuna caught using the troll or pole-and-line technique.
View Recipe: Seared Tuna with Avocado Salsa
Farmed catfish is an inexpensive, sustainable option. For a kid-friendly dish, omit the jalapeño in the quinoa.
View Recipe: Cornmeal-Dusted Catfish with Quinoa Sauté