Light And Healthy Fish Recipes, Easy To Cook

If you want to alternate red meats with white ones but without fat and keeping the line, do not miss these healthy and light fish recipes
Healthy and light fish recipes, easy to cook

For some time now, dieticians and nutritionists have argued that it is important to follow a healthy, balanced and possibly varied diet. One way to alternate the consumption of red and white meats certainly concerns the ability to prepare light dishes with natural ingredients. Precisely for this reason, today we will introduce you to some healthy fish recipes, easy to cook and really cheap.

As you will see, being able to prepare these healthy fish recipes means improving the nutrition of the whole family. On the one hand, you will have foods rich in nutrients and with less fat. On the other hand, you will save on the money spent on prepackaged products, preferring foods that you know every single ingredient of. It will gain both your health and your wallet. Not bad, right?

The best healthy and totally light fish recipes

1. Tuna toast and fresh cheese

This is one of those healthy fish recipes ideal for dinner. When the day is coming to an end, you may feel tired and without the right strength to be able to prepare something substantial while working in the kitchen. But don’t worry: below we show you a dish that is absolutely simple and very quick to prepare, tasty and healthy at the same time. The main ingredient is tuna and, of course, you will already have plenty of it in your pantry.

Ingredients for two people:

  • 6 slices of wholemeal bread or toast
  • fresh cheese and another type of fat-free spreadable cheese
  • naturally preserved tuna
  • chives
Tuna is used for healthy fish recipes


Cut the slices of bread. It will be better to choose the wholemeal one, because it is much healthier. You can also toast the slices, so that they are crunchy. Then, spread out a thin layer of cheese. It is not advisable to choose an excessively tasty one, since the main ingredient will be tuna, preserved in its natural state. We suggest adding low-fat fresh cheese, without additives or added flavorings.

Once this is done, add the tuna into small pieces, on top of the cheese. It is important to drain it well so that it is dry. Finally, finely chop the chives and sprinkle the toast. You will have prepared a dinner rich in proteins, light and in a few minutes. Once you have tasted this simple dish, it will become one of your favorites.

2. Cod in tomato sauce

It will be great as a dinner, snack or even as a substitute for lunch in the canteen, at work. In fact, the second of the healthy fish recipes that we offer you today is truly versatile. If you are used to preparing lunch to take to the office, cod in tomato sauce is definitely the best alternative. Here’s how to cook it:

Ingredients for two people:

  • 4 slices of cod
  • olive oil (preferably extra virgin)
  • tomato
  • onion
  • oregano marjoram
Cod in tomato sauce


Start by heating a pan and adding a little extra virgin olive oil. Now put the slices of cod and heat them slowly so that they cook well inside as well. Once the fish is ready, cooked to perfection, you will place it on a plate.

Using the oil left in the pan, fry the chopped onion. Halfway through cooking, add the diced tomato. Cook over low heat, until both ingredients have blended perfectly. Then, return the cod slices to the pan and continue to simmer for the last 5 minutes. As a finishing touch, sprinkle the fish with a little oregano.

3. Scallops with wild asparagus

Ingredients for two people:

  • 8 scallops
  • 7/8 wild asparagus
  • olive oil (preferably extra virgin)
  • sprouts
Healthy fish recipes with scallops


Start by placing the wild asparagus on the hot plate. When they are golden, turn them so that they cook on both sides. When the asparagus are practically cooked, place the scallops on the plate. Be careful because it is a type of shellfish that will cook very quickly. In fact, just one minute for each side will be enough and this will allow you to prepare everything more quickly. Our advice is that you cook the scallops at the end.

Remove the wild asparagus and flip the scallops. Finally, place the asparagus as a kind of bed and lay the scallops on top. You can decorate the dish with some sprouts. If you want to make a colorful presentation, we suggest you keep the shells aside and use them as a plate. In celebrations and other special occasions this decoration will not go unnoticed.

4. Stuffed baby squids in green sauce

The latest of the healthy fish recipes that we offer you today is, perhaps, the most colorful and appetizing. The contrast between the white color of the squid and the green color of the sauce will please the eyes first and then the throat. It is a truly spectacular and simple dish, equally, ideal if you plan to invite someone who particularly loves fish dishes to dinner.

Ingredients for two people:

  • 8 baby squid
  • olive oil (preferably extra virgin)
  • parsley
  • 200 grams of shrimp
The cuttlefish is used for healthy fish recipes


Start by heating some oil in the pan and add the shrimp. Then, sprinkle some parsley. When they are golden brown, put them aside on a plate and preserve the oil with the parsley because it will be the base of the sauce.

Then, fill the squid with the shrimps and close them with the help of a toothpick so that the filling stays properly inside. In a pan or on a plate, cook the squid until, once again, a delicious browning. While they are cooking, heat the remaining oil and add more parsley and some onion. Once fried, pour a teaspoon of salt to thicken everything and a good amount of fresh parsley.

To finish, place the stuffed squid in the green sauce and simmer for about 5 minutes. You will have prepared a delicious dish that is a little spicy and aesthetically very pleasant.

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button