26 Easy and Healthy Fish Recipes
We all know fish is good for us and should be including it in our diets. So, if you’re looking for some inspiration, here are some of our favourite easy and healthy fish recipes. We’ve thrown in a few fried options too, just case you looking for something a bit more indulgent. If you’re not sure what fish to buy, see our seasonal fish buying guide.
Healthy Fish Recipes
There are plenty of oily fish that are packed with omega-3 oils which are essential to our diets. Find yoru favourite and then choose a way to prepare it from these tasty and healthy fish recipes.
Tartare Crusted Grilled Fish with Mushy Peas and Beer Battered Onion Rings
A slightly healthier version of fish and chips minus the potatoes but with added peas.
Niçoise Salad with Poached Salmon and Sweet Mustard Dressing
A deliciously light and filling salad, full of healthy omegas – perfect for summer.
Salmon Tartar with Picked Radish, Ponzu Reduction and Guacamole
Deceivingly simple to prepare and such a showstopper. A great way to serve salmon.
Mackerel with Wilted Baby Gem Lettuce and A Charred Potato Salad
A spicy take on omega 3-rich mackerel – best done on the braai!
Sesame Crusted Salmon with Shaved Fennel and Tomato Salad
This dish is light & refreshing, perfect for a hot South African summer day!
Smoked Salmon, Watercress and Mustard Terrine with Sesame Green Beans
This terrine is so simple and easy to make, but it looks and tastes like you’ve spent hours in the kitchen.
Raw Healthy Fish Recipes
Eating fish raw is a great way to ensure that you get the best nutrients out of it. There are many different preparations and the freshness, texture and flavour can’t be beat.
Wonton Cups with Tuna Tartare
A really simple but pretty, canapé packed with so many delicious flavours.
Traditional Poke Bowl
This is a classic recipe for Hawaiian poke. Simple, clean flavours that let the fish shine.
Dusky Kabeljou Ceviche
The light curing process retains all the fresh flavour and keeps the dish light. NOTE: Check with your fishmonger that your Dusky Kabeljou/Kob is farmed and not sea caught. Farmed fish are on the green list, sea caught are on the red list. For more information check wwfsassi.co.za
Sesame Seared Salmon
Served with chilli and red pepper sauce. We’ve used the Aji Rocoto chilli pepper, which comes all the way from Lima, Peru.
Salmon and Scallop Ceviche
A fresh, light and delicious dish.
Oriental Tuna Tagliata
A light way to prepare fresh tuna, with clean and distinct oriental flavours.
Heathly Fish Recipes for the Braai
cooking over the open coals is one of the most tasty ways to cook and it also is pretty healthy too. You’ll be using very little oil and can get a lot of great flavour from the smoke. It’s definitely one of our favourite ways to cook fish.
Blackened Tuna Steak and Chips with Zesty Lime Mayo
Have you ever heard of a more manly tuna steak in your life? Blackened. As the name suggests this awesome way of cooking tuna steaks produces a dark, crusty spice exterior.
Curried Kaapse Krokodil (Snoek) with Braaied Rotis
Snoek is one of South Africa’s most sustainable fish, and this is our sweet and spicy twist on Cape Town’s fish-braai classic.
Whole Braaied Yellowtail with Rustic Sweet Potatoes
The best way to prepare a yellowtail is over some hot coals. This way you achieve a delicious smokey flavour.
Yellowtail Darnes with a Herby Mascarpone Butter
Yellowtail on the braai is a South African favourite. It’s firm and meaty and holds up well on the grid. A darne is a way of cutting the fish widthwise, which gives it a great steak-like quality.
Whole Braaied Snoek with Apricot Basting
This recipe for braaied whole snoek with apricot basting is a real South African classic and is perfect for summer entertaining.
Fire Baked Dukkah Oysters with Herb Butter
Avoid the hassle of shucking and simply put the oysters straight onto the grill. They’ll poach in their own juices and pop right open when they’re ready.
Fishcakes are great for meals during the week when you are short on time and have a family to feed. They’re really simple to make and can be shallow fried in a good quality olive oil or coconut oil to keep them on the healthier side.
Smoked Snoek Fish Bites
Not your ordinary fish and chips, the sweet potato wedges add a bit of sweetness to this meal.
Zesty Smoked Snoek Cakes with Dill Mayo
Tasty fish cakes with a delicious dill mayo as a dip.
Zesty Tuna Fishcakes with Chives and Dill
Canned tuna makes utterly moreish fishcakes. Great as a midweek meal for the family.
Crumbed Salmon Fishcakes with a Cashew and Vegetable Stir Fry
Fish served with stir-fry is a great meal for families; it cooks really quickly, is tasty and packed with nutrients. These salmon fishcakes are so delish!
The Not So Healthy Fish Recipes
Ok, we know, deep frying is not the healthiest way to prepare fish but it sure is one of the most delicious. We’ve added in just a few not-so-healthy fish recipes, just in case you feel like something a bit naughty.
Crispy Lemon and Chilli Squid with Aioli
A tasteful seafood dish with the perfect dip!
Prawns Pops with Quick Aioli
Pieces of prawn coated in a spicy, golden batter served with a ‘cheats‘ aioli – a quick, yummy snack.
The Best Fish n Chips with Mushy Peas
Who doesn’t love a great fish and chips? This recipe will become a firm favourite, light and crispy batter and perfectly succulent fish.
Spicy Fish Goujons with Rosemary Potato Chips
Give your fish goujons a spicy twist with this recipe. They are delicious served with rosemary straw potato chips.
Don’t feel like cooking yourself? That’s ok, check out our list of the best Fish n Chips shops in Cape Town and grab yourself something tasty.
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