HEALTHY RECIPES COLLECTIONS

Enjoy delicious, sustainable fish recipes from EatingWell.

Do your heart and body good—eat fish. Studies show that eating fish at least once a week, especially cold-water species high in omega-3 fatty acids, reduces the risk of heart problems dramatically. Other research suggests that regularly eating omega-3–rich fish may prevent or relieve depression, joint problems, Alzheimer’s disease and, perhaps, several cancers. Even seafood less bountiful in omega-3s, like scallops and crab, are rich in other key nutrients and offer a rich flavor that belies their lean, healthful nature.

Overfishing, global warming and dwindling natural resources may have dampened your appetite for fish, but you can still eat fish and be environmentally conscious by sticking with sustainable fish. This collection of healthy fish recipes highlights fish that score as Best Choices or Good Alternatives on the Monterey Bay Aquarium’s Monterey Bay Aquarium Seafood Watch Scorecard. Enjoy these delicious fish recipes in good conscience and good health.

Recipes | Tips

Healthy Fish Recipes

• Baja-Battered Fish
• Baked Cod with Chorizo & White Beans
• Broiled Cajun Catfish
• Catfish Amandine
• Creamy Fish Chowder
• Crusty Fish Fillets
• Fettuccine with Fresh Tuna Sauce
• Flounder with Parsley & Caper Sauce
• Ginger-Steamed Fish with Troy’s Hana-Style Sauce
• Grilled Calamari & Olive Salad
• Grilled Halibut with Fresh Tomato Salsa
• Grilled Salmon Steaks with Mustard-Orange Marinade
• Grilled Whole Trout with Lemon-Tarragon Bean Salad
• Halibut with Herbs & Capers
• Halibut with Japanese Flavors
• Honey-Soy Broiled Salmon
• Lemony Stuffed Fillet of Sole
• Mediterranean Roasted Fish & Vegetables
• Pollock with Crisp Herb-Parmesan Breadcrumbs
• Potato-Horseradish-Crusted Mahi-Mahi
• Roasted Cod, Tomatoes, Orange & Onions
• Rosti Potatoes with Smoked Trout
• Seared Salmon with White Beans & Fennel
• Spicy Cioppino
• Sweet-and-Sour Fish
• Tuna & White Bean Salad
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Tips on Buying Fish

Sustainable Seafood Buyer's Guide

Tilapia
Look for U.S. farm-raised tilapia, which is usually grown in closed farming systems that limit pollution and prevent escapes. Some Central and South American tilapia is farmed in this manner as well, but avoid tilapia from China and Taiwan, mostly farmed in open systems.

Tuna
Canned white tuna comes from the large albacore and can be high in mercury content. Chunk light tuna, on the other hand, which comes from smaller fish—skipjack or yellowfin—is best for health-conscious eaters. According to a recent study, canned white tuna samples averaged about 315 percent more mercury than chunk light tuna samples. (The chunk light tunas averaged 0.132 parts per million mercury content, while the white [albacore] tunas averaged 0.412 ppm.)

Salmon
How does farmed salmon stack up against wild-caught varieties in terms of your health and the effects on the environment? Read our Special Report to learn more.

More Healthy Seafood Recipes

Healthy Salmon Recipes and Cooking Tips
Healthy Seafood Recipes and Cooking Tips
Healthy Shrimp Recipes and Tips

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