Are you ready to add some more fish into your diet? There are some amazing reasons why you should be dining on healthy fish recipes two or three times a week – this includes health benefits and allowing yourself a wider variety of foods (as well as giving you a couple of days to cut down on less healthy meat options, like hamburger.

The Benefits of Healthy Fish Recipes

Consuming fish is a great way to get protein with less of the fat you get from most meats. It's also rich in many vitamins, including B2 and D, and it has plenty of omega-3 fatty acids. On top of that, fish is also a good source of iron, iodine, potassium, zinc, calcium, and magnesium.

 The American Heart Association, backed by the USDA, says you should be eating 2, 3.5-ounce servings of fish each day. Of course, not all fish is created equal. To understand that, it helps to look at the negative side of eating fish.

Fish contains mercury – but your risk of any health concerns because of this relies on many factors, including the following –

  • Current health status
  • Type of fish you're eating
  • Whether or not you're pregnant or breastfeeding
  • Your weight
  • Your preferred serving sizes
  • While mercury is found in both ocean and freshwater fish, there are things you can do to make sure that you're consuming fish that has less mercury content.

    • Eat Smaller Servings – You can begin reducing the amount of mercury you're taking in when eating fish by eating proper serving sizes. 3.5 ounces is the proper serving size for fish, and you can generally safely consume this amount 3 times a week – any more than that may increase your risk.
    • Eat Smaller, Younger Fish – Older fish and larger fish tend to have more mercury in them than smaller, younger fish. The same goes with fish that consumer mostly other fish, as they're increasing content with each fish they consume.
    • Pick Fish that Commonly Have Lower Mercury – These include tilapia, anchovies, herring, some salmon, and sardines. You can also enjoy other low mercury seafood items like shrimp, oysters, and clams.
    • Cut Back on Fish that are Known to Have a Higher Mercury Content – This includes shark, halibut, tuna, and swordfish, among others.
    • Consume a Wider Variety of Fish – The more extensive the variety you eat, the less it will matter when you occasionally indulge in some swordfish.  

    Healthy Fish Recipes You Should Try

     

    There are many different types of fish you can enjoy. There are even more ways to make fish. Here are some recipes that are tried and true, and will have even the pickiest fish eater enjoying this healthy meat.

    1. Salmon with Orange-Maple Glaze

    Salmon with Orange-Maple Glaze

    Image from Genius Kitchen

    Sweet and tangy, this is a great way to introduce fish to people that normally don't eat fish. Salmon is a popular fish for dining, and this recipe creates something that even kids will be happy to eat. Not only that, but it's a dish that can be eaten hot, cooled off, or even at room temperature – and it still tastes delicious.

    You will need –

    • 4 salmon fillets
    • ¼ tsp of salt
    • ¼ tsp of pepper
    • 1 Tbsp of sesame seeds
    • 3 Tbsp of olive oil
    • 2 chopped scallions
    • 4 peeled and chopped cloves of garlic
    • 1 two inch piece fresh ginger- peeled and minced
    • 1/3 cup of 100% maple syrup
    • 1/3 cup of fresh squeezed orange juice
    • 3 Tbsp of low sodium soy sauce
    • 2 tsp of sesame oil
    • 2 tsp of apple cider vinegar
    • 1 Tbsp of orange zest

    2. Herbed Salmon

    Herbed Salmon

    Image from Taste of Home

    If you want a salmon dish, but you want something easier than the one above, this herbed salmon is the perfect choice for you.  It doesn't need a ton of ingredients, prep time, or lots of focus while it cooks. 

    You will need –

    • 4 salmon fillets, clean and dried
    • 1 tsp of dried dill weed
    • 1 tsp of dried rosemary
    • ½ tsp of dried parsley
    • ½ tsp of salt
    • ¼ tsp of pepper
    • 1 lemon

    Preheat your oven to 400 degrees Fahrenheit. You will cook the fish on a parchment (or aluminum foil) lined cookie sheet. Combine the herbs, salt, and pepper, and sprinkle it on the salmon once you've placed the fillets on the cooking sheet.

    Bake the fish for 20 minutes (internal temperature will be 145). Finish with lemon juice and serve with a healthy salad or some steamed vegetables.

    3. Cilantro-Lime Quinoa with Easy Tilapia

    Cilantro-Lime Quinoa with Easy Tilapia

    Image from All Recipes

    Tilapia is an affordable fish option to get your hands on. If you have some tilapia sitting in the freezer threatening to get freezer burn, it is time to pull it out to thaw. This is an easy recipe that includes your meat and side and would go great with the addition of some refried beans.

     

    You will need –

    • ½ a cup of uncooked quinoa
    • 1 cup of water
    • 2 tilapia fillets, thawed, rinsed, and dried
    • A pinch of paprika
    • 2/3 of a cup of corn kernels (fresh is best)
    • 3 Tbsp of lime juice
    • ½ tsp of garlic powder
    • ½ tsp of onion powder
    • ¼ of a cup of chopped cilantro
    • Salt and pepper to taste
    • Sriracha for garnish

    Cook the water in a large pot, adding in the quinoa when it begins to boil. Cover the pot and heat on low until the water is absorbed (should take about 15 minutes).

     Cook the tilapia fillets, sprinkled with paprika, in a large oiled pan, 3 minutes on both sides. This will be finished before the quinoa is done, so remove from heat and set it to the side.

     Once the quinoa is cooked, you will add the corn, garlic and onion powder, lime juice, and cilantro. Add salt and pepper. Split the quinoa blend between the two servings and place the tilapia on top. You can drizzle the fish with sriracha before serving.

    4. White Beans and Cod

    White Beans and Cod

    This meal is packed with protein and tons of other vitamins and nutrients. It will quickly become one of your favorite meals, and the mixture of olives and red peppers gives it a sweet and salty taste that will tickle your taste buds.

     

    For making the beans, you will need –

    • 1/4 cup of water
    • 1 can of navy beans, drained & rinsed
    • 16 pitted, chopped kalamata olives
    • 1/2 cup of diced red peppers
    • 2 medium minced garlic cloves
    • 2 tsp of extra-virgin olive oil
    • 1/2 tsp of chopped fresh rosemary
    • 1/8 tsp of salt

    Boil the water and put in all of the ingredients. Cook for about 2 minutes, and then let stand while you cook the fish.

    For making the fish, you will need –

  • 1/4 cup of water
  • 1 can of navy beans, drained & rinsed
  • 16 pitted, chopped kalamata olives
  • 1/2 cup of diced red peppers
  • 2 medium minced garlic cloves
  • 2 tsp of extra-virgin olive oil
  • 1/2 tsp of chopped fresh rosemary
  • 1/8 tsp of salt
  • Boil the water and put in all of the ingredients. Cook for about 2 minutes, and then let stand while you cook the fish.

     

    For making the fish, you will need –

  • 1/2 tsp of paprika
  • 1/4 tsp of salt
  • 1/4 tsp of black pepper
  • 4 cod fillets, rinsed and patted dry
  • 1 tsp extra-virgin olive oil
  • Combine spices together in a small bowl, then sprinkle them onto both sides of the cod fillets. Heat the olive oil, just until glistening, in a skillet and cook the fish for 4 minutes on each side.

     To serve, you'll scoop out the bean mix (there are 4 servings worth) onto plates, and then place the fish fillet on top.

     

    Enjoying Your Healthy Fish Recipes

     

    Keep the health craze going by enjoying your fish with an array of vegetables. While fish is great with rice and pasta, cut down on the carbs from time to time and simply steam some vegetables. The healthiest fish is baked, or pan-fried without oils – pass on breaded fish tossed in a fryer!

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