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21 Healthy Fish Recipes for Easy, Low-Carb, Vegetarian, Indian, and Filipino Treats

Our top 21 healthy fish recipes include exotics, vegetarian options, and low-carb treats. Understandably, many people believe every fish recipe is healthy. Unfortunately, not all fish and recipe ingredients are as healthy as others. With that in mind, let’s help you find healthy recipes.

Healthy fish recipes must use the right fish to ensure you keep your calories low and avoid exposure to harmful fish types. In addition, you must know what to add to the recipes. Let’s discover what makes up a healthy fish recipe before sharing our favorites. 

What Is the Healthiest Fish You Can Eat?

The healthiest fish includes low-calorie, low-carb, protein-rich, omega-3 fish. Here are some fish that fit the criteria:

  • Barramundi (32)
  • Cod (15)
  • Flounder (16)
  • Haddock (18)
  • Halibut (19)
  • Mahi-Mahi (21)
  • Salmon (23)
  • Sea bass (24)
  • Sole (16)
  • Tilapia (26)

Let’s discover the nutritional values of the healthiest fish, before diving into delicious recipes suitable for different reasons. 

What Is the Best Way to Eat Healthy Fish?

The best way to eat healthy fish is to cook the fish for the health purposes you wish to achieve, eat the most nutritious fish, and combine fish with nutrient-rich foods and sides. 

What Is the Healthiest Way to Cook Fish?

How you cook fish determines how much fat and calories a 100-gram portion contains. The table shows the differences between grilled, baked, steamed, and air-fried salmon  (22, 47, 33, 40).

Cooking Method Calories Carbs Fat Protein
Air-Fried 206 0g 12.4g 22.1g
Baked/Broiled 160 0.1g 5.54g 25.82g
Grilled 196 0g 9.42g 24.64g
Steamed/Poached 160 0g 5.5g 25.8g

The method you use to cook healthy fish recipes depends on your goals. Steamed and poached salmon have the lowest calories and fat. On the other hand, air-fried and grilled salmon have higher fat content due to cooking methods and work as fatty fish with more omega-3 nutrients. 

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Eat Nutrient-Dense Fish With Good Macros

Healthy fish recipes start with nutrient-dense, low-calorie, low-carb, and protein-rich fish. The table shows fish with dense nutrients and low calories per 100-gram serving (32, 15, 16, 17, 18, 19, 20, 21, 23, 38, 24, 49, 25, 16, 26, 27, 39): 

Fish Calories Carbs Fat Protein Vitamin A Vitamin B6 Vitamin E
Barramundi 80 0g 0.88g 20.35g 133 IU N/A N.A
COD 82 0g 0.67g 17.8g 40 IU 0.245mg 0.64mg
Flounder 70 0g 1.93g 12.4g 33 IU 0.098mg 0.63mg
Grouper 92 0g 1.02g 19.4g 143 IU 0.3mg N/A
Haddock 74 0g 0.45g 16.3g 57 IU 0.281mg 0.45mg
Halibut 111 0g 1.61g 22.5g 73 IU 0.632mg 0.74mg
Herring 203 0g 11.6g 23g 120 IU 0.348mg 1.37mg
Mahi-Mahi 109 0g 0.9g 23.7g 208 IU 0.462mg N/A
Salmon 142 0g 6.34g 19.8g 40 IU 0.818mg N/A
Sardines 208 0g 11.5g 24.6g 108 IU 0.17mg 2mg
Sea Bass 124 0g 2.56g 23.6g 213 IU 0.46mg N/A
Shrimp 91 1.16g 1.29g 17.37g N.A 0.185mg 1.68mg
Snapper 100 0g 1.34g 20.5g 106 IU 0.4mg 0.96mg
Sole 70 0g 1.93g 12.4g 33 IU 0.098mg 0.63mg
Tilapia 128 0g 2.65g 26.2g 0 IU 0.123mg 0.79mg
Trout 141 0g 6.18g 19.9g 280 IU 0.34mg 2.34mg
Whiting 116 0g 1.7g 23.5g 128 IU 0.18mg 0.38mg

Which Fish Dish Is Good for Health?

Next, adding the right sides to your fish can keep the macros, nutrients, and minerals flowing, whatever your health-related purposes. The Mayo Clinic recommends low-energy-density, fiber-rich vegetables if you want to lose weight, some including (53):

  • Asparagus
  • Broccoli
  • Carrots
  • Salad greens
  • Tomatoes
  • Zucchini

Also, you can add high-fiber whole grains, like brown rice, whole wheat pasta, and brown rice. More low-energy-density foods include nuts, seeds, beans, lentils, peas, low-fat cheese, or small amounts of polyunsaturated fats in nuts or seed oils. 

Polyunsaturated fats are healthier than saturated and trans fats. Meanwhile, omega-3 is a polyunsaturated fatty acid (PUFA). Much controversy exists surrounding the benefits of omega-3 fatty acids. However, some studies and reviews suggest benefits may exist.

A randomized controlled trial of 50 overweight men at the University of Sydney showed no significant evidence that omega-3 polyunsaturated fatty acid (PUFA) reduced visceral adipose fat around the belly (13). 

However, a later Turkish study on 40 overweight individuals revealed that omega-3 PUFA combined with a weight-loss diet reduced abdominal fat (52). Another Italian research paper reviewed over 100 animal and human studies to find that omega-3 PUFAs may benefit skeletal health, metabolism, and satiety (41). 

Finally, a Northumberland University randomized controlled trial found that omega-3 PUFA, specifically the DHA and EPA kinds, can promote better sleep quality in children (10). Ultimately, eating fish dishes with healthier ingredients is how you eat healthy fish recipes.


Our Top Healthy Fish Recipes

Our healthy fish recipes follow lower-calorie cooking methods, use the healthiest fish, and add sides and ingredients with low-energy density unless they add more omega-3 fats. Some healthy fish recipes will solely be for the fish, and then you can add a healthy side.

5 Simple Healthy Fish Recipes

Simple healthy fish recipes keep the methods and ingredients easy enough. You likely have some, if not all of the ingredients at home. Also, these recipes are quick for weeknight dinners.

Broiled Halibut With Ricotta Pea Puree

The Food Network has a tantalizing recipe with halibut, peas, and ricotta you can make in under 30 minutes (2). The calories per serving seem high, but the healthy fish recipe is a complete meal for quick weeknight dinners. Besides, the cheese matches halibut nicely. 

Macros per serving: 429 calories, 13 g net carbs, 20 g fat, 42 g protein, and 5 g fiber (2)

Cedar Plank Salmon With Blackberry Sauce

Taste of Home has this incredible cedar-planked salmon recipe using blackberry sauce (3). Blackberry sauce seems unusual for a piece of salmon, but this low-carb, low-calorie, and protein-rich recipe will surprise your taste buds. 

Macros per serving: 304 calories, 7 g net carbs, 16 g fat, 29 g protein, and 3 g fiber (3)

Cod With Italian Crumb Topping

All Recipes has an Italian crumbed cod recipe to die for, and the calories and carbs are low (5). Nothing tastes better than a Mediterranean fish recipe. The crumbs are carbs, but the net carbs per serving are low enough. Meanwhile, it adds a touch of fiber. 

Macros per serving: 131 calories, 6 g net carbs, 3 g fat, 18 g protein, and 1 g fiber (5)

Read more: 13 Types of Fish To Eat for Good Health

Easy Baked Tilapia

All Recipes has a tasty tilapia dish with just a few calories and carbs, but a whole lot of protein (12). The recipe has 7 g of carbs but 3 g of fiber, leaving you only 4 g of net carbs per serving. The baked tilapia uses broccoli and other veggies to add some nutritious fiber. 

Macros per serving: 172 calories, 4 g net carbs, 4 g fat, 25 g protein, and 3 g fiber (12)

Mahi-Mahi & Veggie Skillet

Taste of Home’s mahi-mahi veggie skillet combines healthy fats with fiber-rich veggies and low-calorie fish (35). Meanwhile, it takes only 30 minutes to prep and cook the one-skillet recipe with mushrooms, lemon, and chives. 

Macros per serving: 307 calories, 12 g net carbs, 12 g fat, 35 g protein, and 3 g fiber (35)

5 Healthy Fish Recipes for Weight Loss

Healthy fish recipes (low-carb, low-calorie, and low-fat) are good for weight loss. Some fish recipes have high carbohydrate counts, so let’s focus on low-carb recipes for weight loss. 

Cucumber Salmon Bites

Eating Well has a delectable low-carb fish recipe for snacks (8). Each serving counts as three fish bites, and the calories and carbs are low enough to double it up. The ingredients are simple enough, and the fat comes from the delicious cream cheese. 

Macros per serving: 62 calories, 2 g net carbs, 5 g fat, 2 g protein, and 0 g fiber (8)

One Pot Garlicky Shrimp Broccoli

Eating Well’s one-pot recipe for garlic shrimp and broccoli will delight any desire (42). Also, it has only a few net carbs per serving and works well as a full low-carb fish dish. The flavors are bold, and the broccoli lets you skip rice or other high-carb ingredients. 

Macros per serving: 214 calories, 4 g net carbs, 11 g fat, 25 g protein, and 2 g fiber (42)


Italian-Style Flounder

All Recipes has an Italian-style flounder recipe with lower than most carbs per serving (34). This intensely Mediterranean-flavored fish recipe only has one net carb per serving! However, it has more protein than most and would accompany a healthy side nicely. 

Macros per serving: 228 calories, 1 g net carbs, 4 g fat, 43 g protein, and 1 g fiber (34)

Salmon Baked in Foil

The Food Network has a salmon baked-in foil recipe you’ll love on a low-carb meal plan (46). Oregano, thyme, and lemon brighten the salmon flavors as the olive oil, tomatoes, and shallots add more nutritious ingredients to a low-carb recipe. 

Macros per serving: 300 calories, 3.5 g net carbs, 18 g fat, 29 g protein, and 1.5 g fiber (46)

Spicy Shrimp Broth

The Food Network’s spicy shrimp broth is a Mexican-styled fish soup recipe with a comforting warmth ideal for cold weather (51). Meanwhile, you get some fiber-rich veggies with tomatoes, bell peppers, onions, and celery. 

Macros per serving: 204 calories, 7 g net carbs, 8 g fat, 23 g fiber, and 2 g fiber (51)

5 Healthy Fish Recipes (Vegetarian)

Simple fish and vegetable recipes are suitable for vegetarians, or pescatarians. WebMD states that pescatarians are vegetarians who enjoy seafood, but not land animals (44). 

Cod With Tomato-Basil Salsa

The Food Network has a cod and salsa recipe that would be ideal for pescatarians (6). Lemon, shallots, fresh basil, corn, green beans, and cherry tomatoes pack this recipe. Meanwhile, olive oil and butter provide healthy fats. 

Macros per serving: 390 calories, 13 g net carbs, 22 g fat, 34 g protein, and 4 g fiber (6)

Garlic Butter Roasted Salmon With Potatoes and Asparagus

Eating Well has a tasty pescatarian recipe with asparagus and potatoes (28). Losing the potatoes would cut the carbs and calories down a bunch, but the flavors are pretty intense. However, you get plenty of protein and omega-3 fats in this recipe.

Macros per serving: 522 calories, 22 g net carbs, 32 g fat, 34 g protein, and 4 g fiber (28)

Green Goddess Salad

Eating Well has a fish salad recipe worthy of the gods (30). The collection of delicious salad greens amplifies the fiber content of this recipe, while you get to enjoy the mouth-watering shrimp and anchovies for a complete meal.

Macros per serving: 262 calories, 22 g net carbs, 6 g fat, 22 g protein, and 9 g fiber (30)

Portuguese-Style Fish Stew Recipe

The Food Network has a Portuguese-style fish stew engulfed in Mediterranean flavors (45). Smoked paprika, cilantro, olive oil, and bay leaves add a touch of the Mediterranean sea to a veggie-dense healthy fish recipe using sea bass.

Macros per serving: 354 calories, 15 g net carbs, 15 g fat, 34 g protein, and 2 g fiber (45)

Mahi-Mahi With Cauliflower

Mahi-mahi is another delicious fish to use in vegetarian or pescatarian dishes. The Food Network has a yummy mahi-mahi recipe with cauliflower to ensure you enjoy dense vegetables for a complete meal (36). The almonds add a unique touch. 

Macros per serving: 333 calories, 11 g net carbs, 16 g fat, 35 g protein, and 3 g fiber (36)

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3 Healthy Fish Recipes (Indian)

Healthy fish recipes, Indian-style bring the aromatic flavors of the East to your kitchen while keeping an eye on calories and healthy fats and ensuring you get fiber and protein-rich fish.

Easiest Spicy Cod

All Recipes has a spicy cod recipe you can use for aromatic flavors (11). It doesn’t use traditionally-Indian spices, but it brings Mexican spiciness to a fish recipe to make you think you’re in the East. Meanwhile, it only uses four ingredients!

Macros per serving: 172 calories, 6 g net carbs, 1 g fat, 32 g protein, and 2 g fiber (11)


Green Curry Salmon With Green Beans

Taste of Home brings a spicy fish recipe from the East with a green curry paste and beans (29). This complete meal will burst your senses with the hot green curry paste only tamed by coconut milk. 

Macros per serving: 366 calories, 25 g net carbs, 17 g fat, 24 g protein, and 4 g fiber (29)

South Seas Mango Halibut

Taste of Home has a South Seas mango halibut recipe ideal for anyone who enjoys Southern Indian cuisine (50). The recipe has plenty of healthy fats from coconut milk and oil, but the calories are higher in this deliciously aromatic dish. 

Macros per serving: 404 calories, 22 g net carbs, 19 g fat, 31 g protein, and 5 g fiber (50)

3 Healthy Fish Recipes (Filipino)

The Philippines brings a new range of flavors to shake off the traditional Mediterranean fish recipes. Let’s see which low-calorie and healthy fish recipes to enjoy from the Philippines.

Chef John’s Salmon Mango Bango

Chef John’s salmon mango bango on All Recipes is a straightforward South-Eastern-style dish using fruit with fish (4). It has plenty of net carbs per serving so don’t make it every night, but enjoy the protein and fiber-rich recipe. 

Macros per serving: 307 calories, 25 g net carbs, 12 g fat, 25 g protein, and 2 g fiber (4)

Read more: Fish Sauce: Learn More About This Popular Ingredient for Southeast Asian Cuisine

Halibut With Rice Wine

The South-East loves using ingredients like rice wine. All Recipes has a Filipino-styled halibut with rice wine recipe you must try (31). Sadly, you get no fiber in this recipe, but add a healthy side recipe with loads of fiber to make up for the loss. 

Macros per serving: 194 calories, 9 g net carbs, 4 g fat, 24 g protein, and 0 g fiber (31

Sheet Pan Teriyaki Salmon With Green Beans

Eating Well has a teriyaki-Filipino-style fish recipe that works as a whole meal (48). The calories and net carbs are pretty high, so be sure to eat this on occasion as a full meal. However, the protein and healthy fats are good.

Macros per serving: 441 calories, 24 g net carbs, 21 g fat, 33 g protein, and 6 g fiber (48)

For more seafood-related health tips:



  • What Is the Most Unhealthy Fish?

King mackerel, some tuna, some orange roughy, and swordfish are the unhealthiest fish due to high mercury levels. A 2003 study at the California Pacific Medical Center examined mercury levels in 123 patients consuming 30 different types of fish (37). Swordfish had the highest mercury (Hg) levels. 

Meanwhile, a 2023 Polish analysis found that tuna, particularly yellowfin tuna and bluefin tuna, had the highest levels of mercury (1). A Norwegian study found high mercury levels in older Atlantic orange roughy fish but lower levels among younger specimens (7). 

Finally, Cape Canaveral Scientific research found that Spanish and King mackerel from the Gulf Coast had high mercury levels (43).

  • Can I Eat Fish Every Day?

Eat healthy fish recipes 2-3 times a week. The FDA Dietary Guidelines for Americans recommend at least eight ounces of fish a week on a 2,000-calorie diet (9). Pregnant or breastfeeding women can eat 8-12 ounces of low-mercury fish each week on a 2,000-calorie diet. 


  • Can I Eat Salmon Every Day?

Salmon is rich in omega-3 while being low in calories and having no carbs (23). You can eat salmon daily as eight ounces of fish weekly is a minimum recommendation from the FDA (9). More importantly, the Washington State Department of Health says wild-caught and farmed salmon have low mercury levels (14). 

  • What Fish Should You Not Eat Daily?

Avoid eating any fish high in mercury daily, even if you like using the fish on occasion. King Mackerel, Yellow/Bluefin tuna, old orange roughy, and swordfish are high in mercury and should be eaten in strict moderation (37, 1, 7, 43). 

The Bottom Line

The best healthy fish recipes give you options, depending on why you intend to eat healthy fish. Also, you have some exotic options from the Philippines and India, two highly-underestimated fish recipe sources. Enjoy any of our recipes with health in mind.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Analysis of the Mercury Content in Fish for Human Consumption in Poland (2023, ncbi.nlm.nih.gov)
  2. Broiled Halibut With Ricotta-Pea Puree Recipe (n.d., foodnetwork.com)
  3. Cedar Plank Salmon With Blackberry Sauce Recipe (2022, tasteofhome.com)
  4. Chef John’s Salmon Mango Bango (2019, allrecipes.com)
  5. Cod With Italian Crumb Topping Recipe (2022, allrecipes.com)
  6. Cod With Tomato-Basil Salsa Parchment Pack Recipe (n.d., foodnetwork.com)
  7. Concentrations of Mercury and Other Toxic Elements in Orange Roughy, Hoplostethus atlanticus, From the Mid-Atlantic Ridge (2011, pubmed.ncbi.nlm.nih.gov)
  8. Cucumber Salmon Bites (2024, eatingwell.com)
  9. Dietary Guidelines for Americans, 2020-2025 (2020, dietaryguidelines.gov)
  10. Differential Effects of DHA- and EPA-Rich Oils on Sleep in Healthy Young Adults: A Randomized Controlled Trial (2021, ncbi.nlm.nih.gov)
  11. Easiest Spicy Cod Recipe (2023, allrecipes.com)
  12. Easy Baked Tilapia Recipe (2023, allrecipes.com)
  13. Effect of Fish Oil Supplementation on Hepatic and Visceral Fat in Overweight Men: A Randomized Controlled Trial (2019, pubmed.ncbi.nlm.nih.gov)
  14. Farmed Salmon vs. Wild Salmon | Washington State Department of Health (n.d., doh.wa.gov)
  15. Fish, COD, Atlantic, Raw (2019, fdc.nal.usda.gov)
  16. Fish, Flatfish, (Flounder and Sole Species), Raw (2019, fdc.nal.usda.gov)
  17. Fish, Grouper, Mixed Species, Raw (2019, fdc.nal.usda.gov)
  18. Fish, Haddock, Raw (2019, fdc.nal.usda.gov)
  19. Fish, Halibut, Atlantic and Pacific, Cooked, Dry Heat (2019, fdc.nal.usda.gov)
  20. Fish, Herring, Atlantic, Cooked, Dry Heat (2019, fdc.nal.usda.gov)
  21. Fish, MahiMahi, Cooked, Dry Heat (2019, fdc.nal.usda.gov)
  22. Fish, Salmon, Atlantic, Farmed, Cooked, Dry Heat (2019, fdc.nal.usda.gov)
  23. Fish, Salmon, Atlantic, Wild, Raw (2019, fdc.nal.usda.gov)
  24. Fish, Sea Bass, Mixed Species, Cooked, Dry Heat (2019, fdc.nal.usda.gov)
  25. Fish, Snapper, Mixed Species, Raw (2019, fdc.nal.usda.gov)
  26. Fish, Tilapia, Cooked, Dry Heat (2019, fdc.nal.usda.gov)
  27. Fish, Trout, Rainbow, Farmed, Raw (2019, fdc.nal.usda.gov)
  28. Garlic Butter-Roasted Salmon With Potatoes & Asparagus (2024, eatingwell.com)
  29. Green Curry Salmon With Green Beans (2022, tasteofhome.com)
  30. Green Goddess Salad (2023, eatingwell.com)
  31. Halibut With Rice Wine (2018, allrecipes.com)
  32. [Historical Record]: Australis Barramundi (2019, fdc.nal.usda.gov)
  33. [Historical Record]: Grilled Salmon (2019, fdc.nal.usda.gov)
  34. Italian-Style Flounder (2022, allrecipes.com)
  35. Mahi-Mahi & Veggie Skillet Recipe (2022, tasteofhome.com)
  36. Mahi-Mahi With Cauliflower Recipe (n.d., foodnetwork.com)
  37. Mercury Levels in High-End Consumers of Fish (2003, ncbi.nlm.nih.gov)
  38. Nutrition Facts for Canned Sardines (n.d., tools.myfooddata.com)
  39. Nutrition Facts for Cooked Whiting (n.d., tools.myfooddata.com)
  40. Nutrition Facts for Salmon Steamed or Poached (n.d., tools.myfooddata.com)
  41. Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport (2019, ncbi.nlm.nih.gov)
  42. One-Pot Garlicky Shrimp & Broccoli (2024, eatingwell.com)
  43. (PDF) Mercury in King Mackerel, Scomberomorus cavalla, and Spanish Mackerel, S. maculatus, From Waters of the South-Eastern USA: Regional and Historical Trends (2007, researchgate.net)
  44. Pescatarian Diet: Benefits and What to Eat (2023, health.clevelandclinic.org)
  45. Portuguese-Style Fish Stew Recipe (n.d., foodnetwork.com)
  46. Salmon Baked in Foil Recipe (n.d., foodnetwork.com)
  47. Salmon, Baked or Broiled, No Added Fat (2020, fdc.nal.usda.gov)
  48. Sheet-Pan Teriyaki Salmon With Green Beans (2024, eatingwell.com)
  49. Shrimp, Steamed or Boiled (2019, fdc.nal.usda.gov)
  50. South Seas Mango Halibut Recipe (2023, tasteofhome.com)
  51. Spicy Shrimp Broth Recipe (n.d., foodnetwork.com)
  52. The Effect of Omega-3 Fatty Acid Supplementation on Weight Loss and Cognitive Function in Overweight or Obese Individuals on a Weight-Loss Diet (2022, scielo.iscii.es)
  53. Weight Loss: Feel Full on Fewer Calories (2024, mayoclinic.org)