Healthy Recipes with Fish

Fish is very nutritious and can be prepared in a variety of different ways. Try one of the healthy and tasty fish dishes that we suggest.
Healthy Recipes with Fish

Last update: 07 November, 2018

We will give you four healthy recipes with fish that you can make at dinner time, take to work or prepare for a special occasion. With these recipes, you can include fish in your daily diet in an easy and healthy way. Next, healthy recipes with fish, to suit all tastes and budgets.

Tuna and fresh cheese toast

This is one of those healthy recipes with fish that’s ideal for dinner. When the end of the day arrives, we are often tired and don’t feel like cooking dinner. Here, we will show you how quickly you can make this tasty and healthy dinner, using tuna as the main ingredient:

Ingredients for two people:

  • Six slices of whole wheat bread or toasted bread
  • Fresh cheese and another type of spreadable cheese
  • Natural tuna
  • Chives
Toasts with tuna fish.


Begin with the sliced bread, it’s preferable to use whole grain bread because it is healthier. Toast it a little to make it crispy. Then, spread on a thin layer of cheese. It’s not recommended to use a cheese with a flavor, because the main ingredient is tuna and this could cause competing flavors.

Then, add the tuna, crumbled on top of the cheese. It’s important to drain it well so that it’s dry. Finally, finely chop the chives and sprinkle over the toast. Once you try it, you will love it!

Hake fish in tomato sauce

For a dinner, a meal or to take it to work, this is one of the healthy recipes with fish that works well for any occasion. If you have to take food to work, the hake will remain juicy, thanks to the tomato sauce.

Ingredients for two people:

  • Four slices of hake
  • Olive oil
  • Tomato
  • Onion
  • Oregano
Hake fish in tomato sauce.


Start by heating a pan and adding a little olive oil. Add the hake slices and let them fry slowly so that they cook well throughout. Once the fish is cooked, remove it from the pan and set aside.

Taking advantage of the remaining oil in the frying pan, add the chopped onion. When it’s cooked halfway, add the tomato cut into small wedges. Fry over a low heat until both ingredients are practically cooked. Then, put the hake fish slices back in the pan and finish cooking over a low heat for five minutes. Finally, sprinkle with a little oregano.

Scallops with wild asparagus

Ingredients for two people:

Fish and seafood: Scallops with wild asparagus.


Begin by putting the wild asparagus on the griddle. When they are golden, turn them over so that they cook on both sides. When the asparagus is nearly cooked, put the scallops on the griddle. Be careful because these cook very fast. Just one minute per side and they are ready. That is why we should always cook them at the end.

Remove the wild asparagus and turn the scallops over. Finally, place the asparagus in a bowl, as a bed and top with the scallops. We can decorate the dish with some minced herbs. If you want to make a colorful presentation we recommend that you keep the scallop shells and use them as a dish. During special occasions, this dish won’t go unnoticed.

Stuffed squid in green sauce

This is a colorful and appetizing recipe. The contrast between the white color of the squid and the green color of the sauce will make this dish visually attractive. Also, it will not disappoint, because the shrimp filling will delight any diner.

Ingredients for two people:

  • 8 baby squid
  • Olive oil
  • Parsley
  • 7 ounces of shrimp
Fish and seafood: Stuffed squid in green sauce.


Begin by heating a little oil in the pan, add the shrimp and  sprinkle on a little parsley. When the shrimp are golden, put them on a plate and store the oil with the parsley, because it’ll be the base of the sauce.

Then fill the squid with the shrimp and close them, with the help of a toothpick, so that the shrimp stay inside the squid. In a pan or a griddle, cook the squid until they are golden brown. While they are cooking, reheat the remaining oil and add more parsley and onion. When the onion is cooked, add a tablespoon of salt to thicken, with a generous amount of fresh parsley.

Finally, add the squid to the green sauce and cook over low heat for 5 minutes. Your tasty and healthy squid in green sauce is now ready to serve.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.