Quick & Easy Low-Calorie Fish Dishes for Busy Days

Fish – a nutritious powerhouse often relegated to fancy restaurants. But what if I told you that delicious, healthy, low-calorie seafood meals are within reach for busy weeknights? Buckle up! I’m sharing 8 flavorful fish recipes, all under 400 calories and ready in 30 minutes or less. From savory pan-seared options to comforting baked dishes, these recipes prove that incorporating seafood into your diet doesn’t have to be complicated or expensive.

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Tools You’ll Need:

• Baking Sheet
• Parchment Paper
• Cutting Board
• Large Skillet
• Spatula
• Small Bowl

Low-Calorie Fish Recipes

Lemon Herb Salmon with Roasted Asparagus (350 kcal):

Ingredients:

• 1 salmon fillet (6 oz)
• 1 tablespoon olive oil
• 1/2 lemon, juiced
• 1 teaspoon dried thyme
• 1/2 teaspoon dried parsley
• Salt and pepper to taste
• 1 bunch asparagus, trimmed

Instructions:

1. Preheat oven to 400°F (200°C). Toss asparagus with a drizzle of olive oil (not included in calorie count) and season with salt and pepper. Spread asparagus on a baking sheet lined with parchment paper.
2. In a small bowl, whisk together olive oil, lemon juice, thyme, parsley, salt, and pepper.
3. Place salmon fillet on a separate baking sheet lined with parchment paper. Brush the salmon with the lemon herb marinade.
4. Roast both the salmon and asparagus for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork, and the asparagus is tender-crisp.

Spicy Cajun Tilapia with Mango Salsa (320 kcal):

Ingredients:

• 1 tilapia fillet (6 oz)
• 1 tablespoon Cajun seasoning
• 1/2 cup chopped mango
• 1/4 cup chopped red onion
• 1 tablespoon chopped fresh cilantro
• 1 tablespoon lime juice
• Salt and pepper to taste

Instructions:

1. Heat a large skillet over medium heat with a drizzle of oil (not included in calorie count). Season tilapia fillet with Cajun seasoning.
2. Sear the tilapia for 3-4 minutes per side, or until cooked through and flakes easily with a fork.Heat a large skillet over medium heat with a drizzle of oil . Season tilapia fillet with Cajun seasoning.
3. While the tilapia cooks, in a small bowl, combine chopped mango, red onion, cilantro, lime juice, salt, and pepper.

Garlic Parmesan Cod with Lemon Butter Sauce (380 kcal):

Ingredients:

• 1 cod fillet (6 oz)
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1/4 cup grated Parmesan cheese
• 2 tablespoons butter
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. Heat a large skillet over medium heat with olive oil. Season cod fillet with salt and pepper.
2. Sear the cod for 3-4 minutes per side, or until cooked through and flakes easily with a fork.
3. While the cod cooks, melt butter in a small pan over low heat. Add minced garlic and cook for 30 seconds, stirring constantly. Stir in lemon juice and Parmesan cheese.

Mediterranean Tuna Salad with Whole-Wheat Pita (290 kcal):

Ingredients:

• 5 oz can tuna, drained
• 1/2 cup chopped cucumber
• 1/4 cup chopped red onion
• 1/4 cup chopped cherry tomatoes
• 1 tablespoon crumbled feta cheese
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1/4 teaspoon dried oregano
• Salt and pepper to taste
• 1 whole-wheat pita bread

Instructions:

1. In a bowl, combine flaked tuna, chopped cucumber, red onion, cherry tomatoes, feta cheese, olive oil, lemon juice, oregano, salt, and pepper.

2. Warm the whole-wheat pita bread in a toaster or microwave (optional). Fill the pita with the tuna salad mixture.

Herb-Crusted Baked Haddock with Lemon (280 kcal):

Ingredients:

• 1 haddock fillet (6 oz)
• 1/4 cup breadcrumbs
• 1 tablespoon chopped fresh parsley
• 1 tablespoon grated Parmesan cheese
• 1/2 teaspoon dried thyme
• 1 tablespoon olive oil
• Lemon slices (optional)

Instructions:

1. Preheat oven to 400°F (200°C). In a shallow dish, combine breadcrumbs, parsley, Parmesan cheese, and thyme.
2. Drizzle haddock fillet with olive oil and season with salt and pepper. Dredge the fillet in the breadcrumb mixture, coating evenly.
3. Place the haddock on a baking sheet lined with parchment paper. Top with lemon slices (optional).
4. Bake for 15-20 minutes, or until the haddock is cooked through and flakes easily with a fork.

Asian Salmon Bowls with Edamame and Sriracha Mayo (390 kcal):

Ingredients:

• 1 salmon fillet (6 oz)
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• 1/2 cup cooked brown rice
• 1/2 cup steamed edamame
• 1/4 cup shredded carrots
• 2 tablespoons sriracha mayo (or mix 1 tablespoon mayonnaise with sriracha to taste)
• 1 tablespoon chopped green onions

Instructions:

1. In a small bowl, whisk together soy sauce and sesame oil. Marinate salmon fillet in the mixture for 10 minutes.
2. Heat a large skillet over medium heat with a drizzle of oil (not included in calorie count). Cook the salmon for 3-4 minutes per side, or until cooked through and flakes easily with a fork.
3. In a bowl, combine cooked brown rice, edamame, shredded carrots, and sriracha mayo. Top with flaked salmon and garnish with chopped green onions.

Blackened Tilapia Tacos with Avocado Crema (300 kcal):

Ingredients:

• 1 tilapia fillet (6 oz)
• 1 tablespoon blackening seasoning
• 2 corn tortillas
• 1/4 cup chopped avocado
• 1 tablespoon plain Greek yogurt
• 1 tablespoon lime juice
• 1/4 cup chopped cabbage
• Salt and pepper to taste

Instructions:

1. Season tilapia fillet with blackening seasoning. Heat a large skillet over medium heat with a drizzle of oil (not included in calorie count).
2. Sear the tilapia for 3-4 minutes per side, or until cooked through and flakes easily with a fork.
3. While the tilapia cooks, mash avocado with Greek yogurt and lime juice in a small bowl. Season with salt and pepper.
4. Warm corn tortillas according to package instructions. Fill tortillas with flaked tilapia, avocado crema, and chopped cabbage.

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