Healthy Fish Recipes, Ready In 15 Minutes or Less!
Skillet Orange-Glazed Salmon
Weight Watchers: 4 servings, 3 points per serving.
Ingredients
- 4 4-oz salmon fillets (1 inch thickness)
- 1/4 tsp salt
- 1/4 tsp pepper
- 3 Tbsp soy sauce
- 3 Tbsp unsweetened orange juice
- ½ tsp sesame oil
Instructions
Sprinkle fish with salt and pepper. Spray a large skillet with zero-calorie cooking spray. Place skillet over high heat. When skillet is hot, add fish and cook 3 minutes on each side. Cover and continue cooking an additional 3 minutes, or until the fish flakes readily when tested with a fork. Remove fish from skillet and set aside, but keep warm. Return skillet to heat, adding soy sauce and orange juice, and cook over high heat, stirring constantly, about 1 minute. Add oil, stirring well. Pour sauce over fish and serve.
Baked Country Catfish
Weight Watchers: 4 servings, 5 points per serving.
Ingredients
- 2/3 cup crushed corn flake
- 1/4 tsp salt
- 1/4 tsp ground red pepper
- 4 4-oz catfish fillets (1 inch thickness)
- 2 egg whites
- ½ cup corn relish
Instructions
Preheat oven to 450 degrees Fahrenheit. Line a shallow baking pan with aluminum foil and spray with zero-calorie cooking spray. In a shallow bowl, stir together crushed corn flakes, salt, and red pepper. In a separate bowl, lightly beat egg whites. Dip fish in egg whites, then coat with corn flake mixture, and place in baking pan. Bake 8 to 10 minutes or until fish flakes readily when tested with a fork. Serve hot with corn relish.
Broiled Cajun Swordfish
Weight Watchers: 4 servings, 4 points per serving.
Ingredients
- 4 4-oz swordfish fillets (1 inch thickness)
- 1 ½ tsp blackening seasoning
- 1/3 cup fat-free mayonnaise
- 1 Tbsp sweet pickle relish
- 1 tsp fresh lemon juice
Instructions
Spray a broiler pan and both sides of each fillet with zero-calorie cooking spray, and sprinkle evenly with 1 1/4 tsp blackening seasoning (reserving 1/4 tsp). Broil fish 5 ½ inches from heat, 6 minutes on each side, or until fish flakes readily when tested with a fork. Meanwhile, combine mayonnaise, remaining blackening seasoning, relish, and lemon juice, and stir well. Serve alongside fish with lemon wedges for garnish, if desired.
Grilled Honey-Balsamic Salmon
Weight Watchers: 2 servings, 6 points per serving.
Ingredients
- 1 ½ Tbsp honey
- 1 ½ Tbsp Dijon-style mustard
- 1 Tbsp balsamic vinegar
- 1/4 tsp coarse-ground black pepper
- 1/4 tsp garlic salt
- 2 6-oz salmon steaks (½ inch thickness)
Instructions
Combine honey, mustard, vinegar, pepper, and garlic salt in a bowl. Brush over fish. Spray grill rack with nonstick zero-calorie cooking spray and place on a medium-hot (350 to 400 degrees Fahrenheit) grill. Place fish on grill rack and grill 2 to 3 minutes on each side, or until fish flakes readily when tested with a fork.
