Healthy Fish Recipes for Beginners – Part 2

In Part 1 of this blog, I was talking about general techniques which you can use to make delicious fish recipes. Today, I would like to introduce you to more advanced techniques that will produce mouth watering results. These 3 fish recipes require a little bit more preparation, but are still quite easy to make and do not take much of your time.

3 Fantastic Fish Recipes That Will Make You Come Back for More

Crockpot Poached Cod – serves 4

What you need:

• 4 x 7-8oz/200-225g cod fillets – the fish will lose about 2oz when cooked
• 2 tablespoons lemon juice
• 1 cup water
• 1/2 teaspoon salt
• 1/8 teaspoon white pepper
• 4 cloves garlic, minced
• 1 onion, sliced
• 1/2 teaspoon dried dill weed

What you do:
Stack fillets in the crockpot. In heavy saucepan, combine remaining ingredients and bring to a boil over high heat. Stir, then pour over fish in crockpot. Cover the crockpot and cook on low for 3 hours or until fish flakes when tested with a fork. If you have a newer, hotter cooking crockpot check the cod at 2 hours.

Oven-Steamed Sole – serves 1

What you need: 

• 6-7 oz. raw sole
• 8 thin (or 6 thick) asparagus stalks, tough ends removed
• 2 slices lemon
• 1tbsp balsamic vinegar (NOT REDUCTION)
• 1/2 tsp. cumin
• 1/2 tsp. chopped fresh parsley
• 1/2 tsp. crushed garlic
• 1/8 tsp. salt

What you do:
Preheat oven to 375 degrees. In a small bowl, mix together parsley, cumin, garlic, and salt and set aside. Lay a large piece of heavy-duty foil in front of you. Line up the asparagus stalks side by side (like a raft) in the center of the foil. Lay the fish on top of the asparagus. Sprinkle herb mixture evenly over the fish. Drizzle balsamic vinegar over it all and top with lemon slices. Fold and seal the top and bottom edges of the foil, and then the side edges, to create a well-sealed packet. Place packet on a baking sheet, and cook in the oven for about 15 minutes, until asparagus is tender and fish is cooked through.
Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely.

Baked Dijon Tilapia – serves 1

What you need:

• 6-7 oz. raw tilapia filets (or any thin, mild fish)
• Pinch of salt and ground black pepper
• 1 tbsp. fat free, plain Greek yogurt
• 1/2 tbsp. Dijon mustard
• 1 tsp. drained capers

What you do:
Preheat oven to 425 degrees F. Line your baking dish with parchment. Place the fish fillets in the baking dish and sprinkle each with a pinch of salt and pepper. In a small bowl, add the Greek yogurt, Dijon, and capers. Stir to combine. Spoon the sauce onto the fish and spread into an even, thin layer. Bake for 10-12 minutes, depending on the thickness of the fish. Fish should be cooked through and flake when pressed with a fork.