Healthy Fish Recipes for January

We have been putting together our favourite ‘Healthy recipes for January’, as the start of a new year is also a perfect time to start a new health kick with some low-fat fish recipes. We have a vast range of recipes including haddock recipes, cod recipes, hake recipes, smoked haddock recipes, sea bass recipes, and many more.

We love all fish recipes, and especially fish recipes that are healthy. Read on to find out more about our curated range of low fat, easy healthy fish recipes.

Plus, many of these dishes can be made in under 30 minutes!

 

Baked Sea Bass with Lemon Recipe

Using fresh sea bass fillets drizzled with a lemon dressing, this is a wonderful fuss-free healthy dinner. The flavours of this dish are zesty, herby, and slightly sharp.

 

Ingredients:

• Sea Bass fillets
• 3 tbsp olive oil
• Juice from one lemon, plus zest
• 2 tsp Dijon mustard
• 2 tbsp chopped parsley
• Salt and pepper, to taste
• (optional) 1 tbsp chopped green olives

Method:

1. Preheat the oven to 200C/Gas Mark 6.
2. Mix the olive oil, lemon juice, lemon zest, mustard, salt and pepper, and green olives if using into a small bowl. Add a dash of water to help fully combine.
3. Place a sheet of baking paper on to a baking tray. Place the fish skin side up on top of the paper. Brush the fish skin with a touch of oil and salt.
4. Place in the oven and bake for 10 minutes, until the flesh at the centre of the fillets becomes flaky.
5. Remove from the oven, drizzle the lemon and olive oil mixture on top, then garnish with fresh parsley.

 

Baked Cod with Paprika Recipe

This easy baked cod recipe can be made with our delicious Scottish cod fillets. The result is a deliciously flaky cod dish that is packed with flavour. Ideal for making a delicious midweek meal. The paprika adds a slightly spicy and smoky dimension to this dish.

 

Ingredients:

• Cod Fillets
• 1 tsp salt
• Juice from 1 lemon
• 1 tsp of paprika
• 2 tbsp olive oil
• 1 tbsp chopped parsley

Method:

1. Preheat oven to 200C/Gas Mark 6.
2. Place the cod fillets on a baking tray.
3. Drizzle the olive oil over your fillets, followed by the lemon juice, then the salt and paprika.
4. Place the fillets on a baking tray skin side down and place the baking tray in the centre of the oven. Cook for 15 minutes. When they are cooked through and turn slightly crispy and golden on top, they are ready.
5. Take out of the oven, then garnish with the parsley and serve immediately.

 

Baked Haddock with Ginger and Soy Sauce Recipe

This East Asian inspired dish is a fantastic healthy alternative to a takeaway. With sweet, salty, and zingy flavours the result is a dinner recipe that is ideal when paired with simple rice or stir-fried vegetables.

 

Ingredients:

• Haddock Fillets
• 6 tbsp soy sauce
• 1 inch of grated ginger
• 4 tbsp of finely chopped spring onion
• 3 tbsp of honey
• Juice from one lemon
• Salt and pepper to taste

Method:

1. Combine all the ingredients together apart from the haddock nd stir until mixed thoroughly.
2. Place the haddock fillets in a deep baking tray and our the marinade over, turning the fillets several times to ensure they are thoroughly coated all over.
3. Place cling film over the haddock fillets in the baking tray, and put in the fridge to marinate for 1 hour.
4. Preheat your oven to 200C/Gas Mark 6.
5. Remove cling film, and place the baking tray with the haddock fillets in the middle of the oven.
6. Bake for 15 minutes, until the haddock is cooked through. Test by poking the centre of the fillets with a fork, the flesh should be flaky.
7. To serve, spoon some of the marinade left on the baking tray over the haddock fillets.

 

Portuguese Fish Stew (Caldeirada)

This recipe for a light fish stew is inspired by Portuguese and Galician cuisine. This stew can be made with any variety of fish or seafood, as long as the fillets of fish are skinless. This stew is a complete meal by itself as the stew contains potatoes that make it filling enough to not need any side dishes, but it is still light enough to be low in calorie.

 

Ingredients:

• 1 kg of fish fillets, boneless and skinless, cut into chunks
• 3 tbsp oil
• 1 white onion, finely chopped
• 5 cloves of garlic, crushed then finely chopped
• 4 large tomatoes, chopped into large chunks
• 4 tbsp white wine
• 900 ml of chicken stock (or fish stock)
• 2 tsp of fish sauce (use only a dash if using fish stock)
• generous pinch of saffron
• 1 tsp allspice
• 1 tsp smoked paprika
• 1 tsp salt
• 1 tsp crushed black pepper
• 1 bay leaf
• 1 tbsp fresh thyme
• 500g new potatoes, cut into chunks
• salt, to taste
• (optional) parsley and lemon wedges for garnishing

Method:

1. In a large casserole dish, heat your oil to medium-high heat.
2. Add in your onion and garlic, keep stirring and cook until the onion starts to turn golden.
3. Add in the tomatoes, keep stirring until the tomatoes soften and you can no longer smell the acidity.
4. Add in your white wine and cook off the alcohol for about 3 minutes.
5. Add your stock, fish sauce, herbs and spices, and chopped potatoes. Bring this mixture to a slight boil, then simmer for 15 minutes until the potatoes are tender but still have a little bit of bite.
6. Add in your fish in chunks and simmer for a few minutes until cooked through. Stir carefully so as not to break up the fish too much.
7. When the fish is cooked through, garnish if you wish and serve immediately.