26 Easy and Healthy Fish Recipes

Words: Crush

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

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.

Try this Tartare crusted Grilled Fish with Mushy Peas and Beer Battered Onion Rings recipe

Niçoise Salad with Poached Salmon and Sweet Mustard Dressing

A deliciously light and filling salad, full of healthy omegas – perfect for summer.

Try this Niçoise Salad with Poached Salmon and Sweet Mustard Dressing

healthy fish recipes - tartare-crusted-grilled-fish-mushy-peas-beer-battered-onion-rings
healthy fish recipes - salmon-nicoise-salad-salmon-and-sweet-mustard-dressing

Salmon Tartar with Picked Radish, Ponzu Reduction and Guacamole

Deceivingly simple to prepare and such a showstopper. A great way to serve salmon.

Try this Salmon Tartare with Pickled, Ponzu Reduction and Guacamole recipe

Mackerel with Wilted Baby Gem Lettuce and A Charred Potato Salad

A spicy take on omega 3-rich mackerel – best done on the braai!

Get this recipe for Mackerel with Wilted Baby Gem Lettuce and A Charred Potato Salad

healthy fish recipes - salmon-tartar-with-pickled-radish-ponzu-reduction
healthy fish recipes - mackerel-with-wilted-baby-gem-lettuce-a-charred-potato-salad

Sesame Crusted Salmon with Shaved Fennel and Tomato Salad

This dish is light & refreshing, perfect for a hot South African summer day!

Get this recipe for Sesame Crusted Salmon with Shaved Fennel and Tomato Salad

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.

Try this recipe for Smoked Salmon, Watercress and Mustard Terrine with Sesame Green Beans

healthy fish recipes - sesame-crusted-salmon-shaved-fennel-tomato-salad
healthy fish recipes - smoked salmon terrine

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.

Try this recipe for Wonton Cups with Tuna Tartare

Traditional Poke Bowl

This is a classic recipe for Hawaiian poke. Simple, clean flavours that let the fish shine.

Try this recipe for a Traditional Poke Bowl

healthy fish recipes - wonton cups with tuna tartare
healthy fish recipes - poke bowl

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

Get this recipe for Dusky Kabeljou Ceviche

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.

Get this recipe for Sesame Seared Salmon.

healthy fish recipes - dusky-kabeljou-ceviche
healthy fish recipes - seared salmon

Salmon and Scallop Ceviche

A fresh, light and delicious dish.

Try making Salmon and Scallop Ceviche with this recipe

Oriental Tuna Tagliata

A light way to prepare fresh tuna, with clean and distinct oriental flavours.

Try making Oriental Tuna Tagliata with this recipe

healthy fish recipes - salmon-and-scallop-ceviche
healthy fish recipes - oriental-tuna-tagliata

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.

Get the recipe for the Blackened Tuna Steak and Chips with Zesty Lime Mayo

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.

Get the recipe for the Curried Kaapse Krokodil with Braaied Rotis

healthy fish recipes - blackened-tuna-steak
healthy fish recipes - braaied snoek

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.

Try making this Whole Braaied Yellowtail with Rustic Sweet Potatoes with this recipe

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.

Try making the Yellowtail Darnes with a Herby Mascarpone Butter with this recipe

healthy fish recipes -whole-braaied-yellowtail
healthy fish recipes - yellowtail-darnes-with-a-herby-mascarpone-butter

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.

Get the recipe for this Whole Braaied Snoek with Apricot Jam Basting

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.

Get the recipe for these Dukkah Oysters with Herb Butter

healthy fish recipes - braaied-whole-snoek-apricot-basting
healthy fish recipes - fire baked oysters

Fishcake Recipes

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.

Get the recipe for Smoked Snoek Fish Bites

Zesty Smoked Snoek Cakes with Dill Mayo

Tasty fish cakes with a delicious dill mayo as a dip.

Get the recipe for Zesty Smoked Snoek Cakes with Dill Mayo

healthy fish recipes -smoked-snoek-fish-bites-
healthy fish recipes - smoked-snoek-fish-cakes

Zesty Tuna Fishcakes with Chives and Dill

Canned tuna makes utterly moreish fishcakes. Great as a midweek meal for the family.

Try this recipe for Zesty Tuna Fishcakes with Chives and Dill.

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!

Try this recipe for Crumbed Salmon Fishcakes with a Cashew And Vegetable Stir Fry

healthy fish recipes -zesty-tuna-fishcakes-with-chives-dill
healthy fish recipes -crumbed-salmon-fish-cakes-cashew-vegetable-stir-fry

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!

Get this recipe for Crispy Lemon and Chilli Squid with Aioli

Prawns Pops with Quick Aioli

Pieces of prawn coated in a spicy, golden batter served with a ‘cheats‘ aioli – a quick, yummy snack.

Get this recipe for Prawns Pops with Quick Aioli

healthy fish recipes - lemon and chilli squid
healthy fish recipes - prawn-pops-with-cheats-aioli

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.

Get this recipe for this Fish n Chips with Mushy Peas

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.

Get this recipe for Spicy Fish Goujons with Rosemary Potato Chips

healthy fish recipes - fish-and-chips-with-mushy-peas-and-tartare-sauce
healthy fish recipes - spicy-fish-goujons

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.

Healthy Fish Recipes

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