40 Easy and Healthy Fish Recipes
Our love for seafood runs as deep as the ocean. We love the variety of seafood available and how deliciously healthy it can be. Fish is also a great source of protein and packed with omega-3’s essential to our diets. We’ve rounded up our favourite easy and healthy fish recipes (and a healthy dose of fried options too) for your next seafood feast at home.
Healthy Fish Recipes
Some easy and healthy ways to prepare fish that still have loads of flavour.
Nut & Seed Crusted Hake with Gnocchi
We lose the classic deep fried batter for a deliciously crunchy seed crust that is full of healthy fats and nutrients. Served on a bed of homemade gnocchi with wilted spinach, fresh parsley and mint.
Polenta-Crusted Hake with Mussels, Chorizo and Chickpeas
This recipe also replaces the classic batter with a light and fresh coating of polenta. The beautiful mix of classic seafood flavours and addition of chorizo is reminiscent of paella.
Kingklip with Quinoa
Beautifully baked kingklip served with the tastiest quinoa gently fried with garlic, ginger, leeks, celery and pepper. A well balanced and delicious plate of protein.
Curried Kingklip with Sorghum Salad, Dumplings with a Coconut & Latte Cream
A Cape Malay style curry that allows the kingklip to shine, heightened by a fusion of aromatic spices. Served with maltabella sorghum dumplings and a coconut turmeric latte cream.
Tartare Crusted Grilled Fish with Mushy Peas and Beer Battered Onion Rings
A slightly healthier version of fish and chips minus the potatoes and added mushy peas.
Niçoise Salad with Poached Salmon and Sweet Mustard Dressing
This deliciously light and filling salad is full of flavour and healthy omegas – a perfect spring and summer meal!
Balsamic & Honey Glazed Trout with Bacon and Edamame Beans
This beautiful dish of fish is beaming with delicious sweet and salty flavours from the balsamic and bacon combination – an easy and healthy Asian-inspired dinner or lunch option.
Salt Baked Sea Trout
Another tasty trout recipe to add to your list! This is one of the most traditional methods of cooking fish – by creating a salt bake you seal in all the moisture of the fish, leaving it juicy and full of flavour.
Ceviche is really one of the best ways to prepare and enjoy fish – the punchy and fresh flavours from the lime, coriander and chilli are honestly just the best.
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
Dusky Kob Ceviche
Deliciously light and juicy cubes of lime-cured Dusky Kob with a baby fennel, radish and spring onion salad. Again, make sure that you request farmed Dusky Kob as they are highly endangered.
El Burro White Fish Ceviche With Nachos
A gorgeous white fish ceviche bursting with fresh flavour from the lime and tangy salsa. Served with avo and nachos to scoop up all the deliciousness.
Mexican Tuna Ceviche
Light, fresh, packed with flavour and so easy to make. Serve with plenty of nachos for scooping and cooling guacamole. Arriba!
Fresh and Raw
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 – some of our favourite healthy fish recipes.
Wonton Cups with Tuna Tartare
A really simple but pretty, canapé packed with so many delicious flavours.
Salmon Tartar with Picked Radish, Ponzu Reduction and Guacamole
A combination of simple yet delicious flavours that come together beautifully for a tasty, fresh dish.
Spring Salmon and Spinach Poke Bowl
A vibrant and healthy poke bowl with spinach-flavoured rice, salmon, avo, edamame beans and Sriracha mayo.
Puff Pastry Smoked Salmon Tart with Grilled Asparagus
This tart couldn’t be easier to make, golden puff pastry is topped with creamy cottage cheese, smoky salmon and fresh greens. Yum!
New York Style Salmon
Sublime fresh fish finished with soy, sesame, ginger and garlic – classic Asian flavours, and so pretty too!
Traditional Poke Bowl
Man do we love poke bowls! The classic Hawaiian dish is filled with simple clean flavours that let the fish shine.
Cured & Seared Healthy Fish Recipes
Curing and searing fish is another easy, quick and delicious way to prepare fish in a healthy way.
Citrus and Fennel Cured Franschhoek Trout
A gorgeous plate full of colour, flavour and texture. A perfectly light and refreshing start to any meal.
Sesame Crusted Salmon with Shaved Fennel and Tomato Salad
Delicious sesame crusted salmon sliced and served with freshly squeezed lemon juice and a fresh fennel and tomato salad.
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.
Oriental Tuna Tagliata
Golden seared tuna with sesame seeds, garlic, chilli and ginger served fresh with clean and distinct oriental flavours.
Healthy 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.
Mackerel with Wilted Baby Gem Lettuce and A Charred Potato Salad
A spicy take on omega 3-rich mackerel – best done on the braai!
Braai Whole Yellowtail with Rocket Salad and Creamy Greek Dressing
Take a trip to the Aegean with this Greek-inspired whole fish braai.
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!
Some Sneaky Fried 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 little more indulgent.
Crispy Cajun Calamari
Cajun spice adds flavour and heat to both the crispy fried calamari and dipping sauce.
Pan-fried Calamari with Lemon Mayo and Guacamole
Spicy Mediterranean-style calamari with punchy flavours from olives and capers.
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.
ZESTY PANKO FISH BITES WITH LEMONGOLD® MAYONNAISE
These crunchy, zesty fish bites served with a creamy lemon mayo dipping sauce is like being on a seaside holiday!
NACHO CRUSTED FISH TACOS
The nacho chips give the fish a crunchy texture that is unmatched! Did we mention that it’s deliciously easy to make?
If these healthy fish recipes gave you a hankering for healthy fish outside of your home, check out our list of the Best Seafood Restaurants in Cape Town and grab yourself something tasty.
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