Superfast Fish Recipes - Cooking Light

Beau Gustafson

Spiced Salmon with Mustard Sauce

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 vinaigrette.

View Recipe: Spiced Salmon with Mustard Sauce

Lee Harrelson

Sesame Tuna with Spicy Slaw

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

Lee Harrelson

Fish Tacos with Cabbage 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

Iain Bagwell

Cornflake-Crusted Halibut with Chile-Cilantro Aioli

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

Pan-Seared Salmon with Pineapple-Jalapeno Relish

Randy Mayor

Pan-Seared Salmon with Pineapple-Jalapeño Relish

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

Randy Mayor

Thai-Style Roasted Trout

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

Randy Mayor

Tuscan Tuna Sandwiches

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

Lee Harrelson

Pesto Halibut Kebabs

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

Randy Mayor

Sweet Orange Salmon

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.

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Randy Mayor

Swordfish Siciliana

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 favorite.

View Recipe: Swordfish Siciliana

Howard L. Puckett

Flounder Piccata with Spinach

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

Becky Luigart-Stayner

Tuna Steaks with Wasabi-Ginger Glaze

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

Beau Gustafson

Seared Salmon on Herbed Mashed Peas

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

Beau Gustafson

Catfish Sandwiches with Creole Mayonnaise

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

Randy Mayor

Broiled Red Snapper with Ginger-Lime Butter

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

Randy Mayor

Herbed Fish and Red Potato Chowder

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

Randy Mayor

Cajun Salmon Cakes with Lemon-Garlic Aioli

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

Randy Mayor

Coriander-Crusted Tuna with Black Bean Salsa

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

Randy Mayor

Grilled Grouper with Basil-Lime Pistou

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

Sauteed Bass with Shiitake Mushroom Sauce

Randy Mayor

Sautéed Bass with Shiitake Mushroom Sauce

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

Grilled Yellowfin Tuna with Romaine and Tropical Fruit

Tropical flavors complement well-seasoned Yellowfin Tuna in this dish.

View Recipe: Grilled Yellowfin Tuna with Romaine and Tropical Fruit

Photo: Becky Luigart-Stayner

Jerk-Rubbed Catfish with Spicy Cilantro Slaw

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

Photo: Johnny Autry

Seared Tuna with Avocado Salsa

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

Photo: Johnny Autry

Cornmeal-Dusted Catfish with Quinoa Sauté

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

Photo: Becky Luigart-Stayner

Michael Symon's Grilled Salmon and Zucchini Salad

If you prepare on a grill pan, it takes only 10 minutes from start to finish. On an outdoor grill, total prep plus cook time still clocks in at around 20 minutes.

View Recipe: Michael Symon's Grilled Salmon and Zucchini Salad