Quick and Healthy Fish Recipes for Dinner

The recipes that you can make with fish is almost limitless. Eating fish at least twice a week is a healthy habit. It is low in fat and high in protein. It is also a good source of iodine, zinc, iron, and magnesium. In this article, you will learn some fish recipes that are perfect for dinner.

Salmon is a type of fish that is well known for its many health benefits. See below recipe of spiced salmon with mustard sauce. You can add some greens like spinach as your side dish.

Ingredients:

  • 2 teaspoons whole-grain mustard, 1 teaspoon honey, 1/4 teaspoon ground turmeric, 1/4 teaspoon ground red pepper
  • 1/8 teaspoon garlic powder, 1/4 teaspoon salt, 4 (6-ounce) salmon fillets
  • Cooking spray

Preparation:

Preheat broiler. Combine first 6 ingredients in a small bowl, stirring well with a fork. Rub mustard mixture evenly over each fillet. Place fillets, skin side down, on a jelly-roll pan coated with cooking spray. Broil 8 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

Mackerel is another healthy fish that contains omega-3 fatty acids and protein. It can also control blood pressure and lower the risk of diabetes. See below recipe for baked mackerel with preparation time of 5 minutes and cooking time of 20 minutes.

INGREDIENTS:

2 mackerel (saba) fillets (if using frozen, thaw before use), olive oil, salt and pepper, one lime (halved) or 2 lemon wedges, condiment (Serving Suggestion), ponzu sauce, grated daikon (white radish)

DIRECTIONS:

Pull out any bones from the mackerel fillet using kitchen tweezers. Brush olive oil with a pastry brush over the mackerel skin. Season the fillet with salt and freshly cracked black pepper. Line baking tray with parchment paper for easy cleaning. Place mackerel fillets skin side up. Bake the fillets at preheated oven of 200°C (392°F) for about 20 minutes, or until the skin starts to brown & crisp. Serve with lime and a side condiment of ponzu sauce.

Watch the video below to learn how to cook fish in foil.