Healthy Baked Fish Recipes for the Entire Family

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These healthy baked fish recipes can be fun & healthy for the entire family!

These healthy baked fish recipes can be fun and exiting for the entire family. Most of us often find ourselves eating chicken, pork and beef as the main entrée for dinner, but what about something else for a change? Fish is an awesome source of many beneficial nutrients and it is not eaten as much as it should be. Here are some ideas for some healthy baked fish recipes.

The Facts on Fish

What is it about fish that makes the heart smile? Fish, especially the cold water variety, are full of fat, not the bad kind we often associate with fat, but the good, healthy fat. We are speaking of omega-3 fatty acids. These fats are instrumental in protecting us from heart disease. These healthy baked fish recipes can help you to gain some of those benefits!

Omega-3 fatty acids are also present in nuts and oils but the most abundant source is fish. Eating fish a couple of times a week can boost those levels to where it makes a big difference in your heart and cholesterol levels. Fatty acids also reduce the incidence of inflammation in the body within organs and the vascular system.

Fun Healthy Baked Fish Recipes

Now that you know why you need the fish, it’s time to find ways to get your family to eat it. We’ve all been to the local fast food restaurant for fish and chips. Fried fish adds unwanted and unneeded fats, the unhealthy kind, to your diet. The healthy benefits of the fish are counteracted by the deep frying.

If your kids like crunchy fish, they can still get their wish but with fewer calories. Try one of the healthy baked fish recipes below of this homemade crunchy fish fillets or fish sticks. Cut up a whiting fillet into strips if you want fish sticks. Coat them in Panko breadcrumbs and bake at about 425 degrees just until flaky.

Baked fish is not always a favorite but you can dress it up. Marinade that fish before you place it in the oven. How about spicy Asian salmon with honey, a little pepper sauce and some sesame seeds? You can buy commercial glazes of your choice and brush them on salmon, tilapia, tuna or even shark fillets.

Adding flavor to baked fish can change it from bland to extremely delicious. If you have fresh herbs, use them. You can follow some of our healthy baked fish recipes found below, and modify them to yours and your families own tastes. The sky, or should we say, ocean is the limit!

Grilling is not off limits for healthy fish recipes either. Salmon that is grilled on a cedar plank bursts with flavor that everyone can taste. Grilling helps to remove any excess fat from your fish while retaining a smoky flavor. Combine with corn on the cob, a garden salad and even coleslaw for a great spring or summer meal.

Your kids might have an idea for healthy baked fish recipes as well. How about trying some delicious fish tacos? Use those fish fillets you created as the filling. Add fresh cilantro, lemon or lime juice, salsa, lettuce and anything else you decide to your tortilla. It creates a light spring dinner meal that is healthy and filling but won’t stuff you.

Healthy Baked Fish Recipes

Low Fat Baked Fish Tacos

Halibut and cod work especially well with these low fat fish tacos. Bake, broil or grill the fish after briefly marinating it, and serve with your choice of low fat or fat free garnishes on top of warm corn tortillas.
Prep Time: 30 minutes
Cook Time: 15 minutes
Total Time: 45 minutes
Ingredients:

2 tbsp lime juice
1 tsp cumin
1 tsp olive oil
2 tbsp freshly chopped cilantro
1 pound firm white fish fillets such as halibut or cod
8 corn tortillas

Preparation:
In a small bowl, combine lime juice, cumin, olive oil and cilantro. Place fish in a glass baking dish or in a resealable plastic bag. Add marinade. Cover and marinate in the refrigerator for 15 minutes.

Coat a nonstick baking sheet with cooking spray and preheat oven to 350 degrees.

Place marinated fish on baking sheet and bake for 15-20 minutes, until fish flakes easily with a fork. Alternatively, broil or grill fish, allowing 10 minutes per inch of thickness.

Warm corn tortillas according to instructions on package.

When fish is cooked, cut into strips or chunks and divide among corn tortillas. Add shredded cabbage, low fat or fat free sour cream and salsa for garnish.

Serves 4.

Per Serving (without garnish): Calories 329, Calories from Fat 53, Total Fat 5.9g (sat 0.9g), Cholesterol 36mg, Sodium 72mg, Carbohydrate 40.6g, Fiber 4.5g, Protein 28.5g

Tilapia is a mild, sweet-tasting fish that lends itself to all kinds of flavors. It’s a good substitute for flounder and orange roughy, which are considered ethical noo-nos in our sustainable seasfood list.

Tomato Garlic Baked Tilapia

Ingredients

4 cloves garlic, crushed or to taste
1 cup peeled, seeded, and diced tomato
5 tablespoons sour cream
salt and pepper to taste
2 tilapia fillets

Directions

Preheat the oven to 325 degrees F (165 degrees C).
In a medium bowl, mash together the garlic and tomato. Stir in the sour cream and season with salt and pepper. Place the fish fillets in a shallow baking dish.
Bake fish for 10 minutes in the preheated oven, until about halfway done. Remove from the oven, and pour the tomato sauce over it. Return to the oven, and cook for 10 more minutes, or until fish flakes easily with a fork.

Herb Oil and Garlic Baked Tilapia

Ingredients

4 tablespoons Mrs. Dash® Garlic & Herb Blend
4 (6 ounce) tilapia fillets
8 ounces frozen chopped spinach, drained, patted dry
1/2 cup Spanish onion, chopped into 1/4-inch dices
3 tablespoons olive oil

Directions

Rub tilapia fillets with 1 1/2 Tbsp. olive oil. Toss remaining olive oil with spinach and onion in separate bowl.
Sprinkle Mrs. Dash® Garlic & Herb Blend evenly on each fillet.
Lay spinach and onion mixture in 4 lines on a baking sheet. Top each with a tilapia fillet.
Bake 5-7 minutes depending on fillet thickness.

Lemon Garlic Baked Tilapia

Ingredients

4 tilapia fillets
3 tablespoons fresh lemon juice
1 tablespoon butter, melted
1 clove garlic, finely chopped
1 teaspoon dried parsley flakes
pepper to taste

Directions

Preheat oven to 375 degrees F (190 degrees C). Spray a baking dish with non-stick cooking spray.
Rinse tilapia fillets under cool water, and pat dry with paper towels.
Place fillets in baking dish. Pour lemon juice over fillets, then drizzle butter on top. Sprinkle with garlic, parsley, and pepper.
Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 30 minutes.

Easy Healthy Baked Tilapia

4 (4 ounce) fillets tilapia
2 teaspoons butter
1/4 teaspoon Old Bay Seasoning TM, or to taste
1/2 teaspoon garlic salt, or to taste
1 lemon, sliced
1 (16 ounce) package frozen cauliflower with broccoli and red pepper

Directions

Preheat the oven to 375 degrees F (190 degrees F). Grease a 9×13 inch baking dish.
Place the tilapia fillets in the bottom of the baking dish and dot with butter. Season with Old Bay seasoning and garlic salt. Top each one with a slice or two of lemon. Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper.
Cover the dish and bake for 25 to 30 minutes in the preheated oven, until vegetables are tender and fish flakes easily with a fork.

Lemon Garlic Tilapia

Ingredients

4 tilapia fillets
3 tablespoons fresh lemon juice
1 tablespoon butter, melted
1 clove garlic, finely chopped
1 teaspoon dried parsley flakes
pepper to taste

Directions

Preheat oven to 375 degrees F (190 degrees C). Spray a baking dish with non-stick cooking spray.
Rinse tilapia fillets under cool water, and pat dry with paper towels.
Place fillets in baking dish. Pour lemon juice over fillets, then drizzle butter on top. Sprinkle with garlic, parsley, and pepper.
Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 30 minutes.

Healthy Oven Baked Whitefish

Ingredients

2 pounds fish, whitefish fillet
1 tablespoon lemon juice, fresh
1/4 cup(s) milk, lowfat (1%)
2 drop(s) hot sauce
1 teaspoon garlic, minced
1/4 teaspoon pepper, white, ground
1/4 teaspoon salt
1/4 teaspoon onion powder
1/2 cup(s) cornflake crumbs, or regular bread crumbs
1 tablespoon oil, vegetable
1 lemon, cut into wedges

Preparation

1. Preheat oven to 475 degrees F.

2. Wipe fillets with lemon juice and pat dry.

3. Combine milk, hot pepper sauce, and garlic.

4. Combine pepper, salt, and onion powder with cornflake crumbs and place on a plate.

5. Let fillets sit in milk briefly. Remove and coat fillets on both sides with seasoned crumbs. Let stand briefly until coating sticks to each side of fish.

6. Arrange on shallow, lightly oiled baking dish.

7. Bake 20 minutes on middle rack without turning.

8. Cut into six pieces. Serve with fresh lemon.

Zesty Baked Tilapia

Enjoy this Mexican-style tilapia dish with sweet corn and rice.

Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Ingredients:

4 5-ounce Tilapia fillets
2 tsp ground cumin
1 tsp freshly ground black pepper
1 14.5-ounce can Mexican-style recipe-ready tomatoes
3/4 cup shredded reduced fat Jack cheese

Preparation:

Preheat oven to 400 degrees.

Lay tilapia fillets in a baking dish. Sprinkle cumin and black pepper over fish. Add canned tomatoes, and sprinkle cheese on top. Bake for 20-25 minutes. These fillets are best serves with rice, sweet corn and black beans.

Serves 4

Per Serving: Calories 219, Calories from Fat 53, Total Fat 5.9g (sat 3.3g), Cholesterol 94mg, Sodium 272mg, Carbohydrate 6.3g, Fiber 1.2g, Protein 35.3g

What about those fish? They are chock-full of nutrients and can help increase your intake of omega-3 fatty acids. To get your family to eat it, use fun and new ways of preparation and also flavor. These healthy baked fish recipes for the entire family are both fun and healthy! Bon-appetite my friends!

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