20 Healthy Fish Recipes That Are Easy to Make

Fish is a healthy food that’s easy to incorporate into any diet. You can create a balanced diet by adding a few portions of fish to your diet. It’s a great source of minerals and nutrients and can be grilled, baked, or broiled. These recipes are some of the best – and healthiest – dishes to make at home!

1. Seared Tuna with Avocado Salad

Seared Tuna with Avocado Salad
© timolina, AdobeStock

This is a perfect dish for lunch or dinner and is super easy to make too.

Cooking Time: 5-10 minutes.
Yield: 2 servings.

Ingredients:

  • 2 Tuna Steaks
  • 2 Tablespoons of Peanut Oil (This Can Be Substituted for Any Other Oil)
  • 2 Tablespoons of Soy Sauce
  • 4 Tablespoons of Black and White Sesame Seeds
  • 2 Teaspoons of Onion Powder
  • 1 Teaspoon of Black Pepper
  • 1 Teaspoon of Salt
  • 1 Teaspoon of Sugar
  • 1 Peeled, Pitted, and Chopped Avocado
  • ½ Peeled and Finely Chopped Pineapple
  • 200g of Mixed Salad Leaves (Rocket, Spinach, and Lettuce)
  • 1 Chopped Cucumber
  • 2 Sliced Tomatoes
  • 1 Chopped Red Onion
  • Salt and Pepper for Seasoning

Directions:

  1. In a bowl, combine onion powder, salt, sugar, pepper, and sesame seeds.
  2. Coat the tuna steaks with soy sauce and rub the sesame mixture across both sides of the tuna.
  3. Heat a frying pan on a medium-to-high heat, then add the oil when hot. Heat the oil for 1-2 minutes, then carefully use tongs to place the tuna into the pan.
  4. Sear the tuna steaks for 1-2 minutes, then turn, and do the same for the other side.
  5. Remove the steaks from the pan and slice thinly.
  6. In a bowl, add the avocado, pineapple, salad leaves, onion, tomatoes, and cucumber. Toss well to combine and add the tuna steaks.
  7. Top with salt and pepper.

2. Baked Cod

Baked Cod
© Georgiy, AdobeStock

Cod is a simple ingredient and one that works amazingly well for a healthy but quick meal.

Cooking Time: 15-20 minutes.
Yield: 4 servings.

Ingredients:

  • 4 Skinless Cod Fillets
  • 2 Sliced Shallots
  • 5 Minced Garlic Cloves
  • 3 Tablespoons of Olive Oil
  • 2 Tablespoons of Red Wine Vinegar
  • 50g of Torn Basil Leaves
  • 100g of Cherry Tomatoes
  • The Zest of 1 Lemon
  • 1 Sliced Lemon
  • ½ Teaspoon of Pepper
  • ½ Teaspoon of Salt
  • 2 Teaspoons of Crushed Chilli Flakes

Directions:

  1. Preheat the oven to a medium setting.
  2. Pour the vinegar and ¾ of the oil into a deep baking dish and add the tomatoes, shallots, and garlic. Add the lemon slices and toss well to combine.
  3. Roast the vegetables in the oven for 8-12 minutes.
  4. Drizzle the remaining oil over the fish and season with chilli flakes. Place the fish into the baking dish once the vegetables have been roasted.
  5. Reduce the heat slightly and cook the fish for 10 minutes. Remove from the oven and add the lemon zest.
  6. Put the fish back into the oven to bake for 4 more minutes.
  7. Top with basil leaves and more chilli flakes if desired.

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3. Steamed Trout

Steamed Trout
© dimetradim, AdobeStock

Trout isn’t always given much thought, but it can make a wonderful meal. This dish is delicious and is full of vitamin C, omega-3 fatty acids, fibre, calcium, and iron.

Cooking Time: 25-30 minutes.
Yield: 2 servings.

Ingredients:

  • 200g of Skinless Trout Fillets
  • 100g of Trimmed Green Beans
  • 100g of Chopped New Potatoes
  • 200g of Asparagus
  • 250ml of Vegetable Stock
  • 100g of Frozen Peas
  • 5 Tablespoons of Yogurt
  • 1 Teaspoon of Mustard Powder
  • 2 Teaspoons of Apple Cider Vinegar
  • 2 Teaspoons of Chopped Mint
  • 2 Sliced Lemons

Directions:

  1. Add the potatoes to a pan of boiling water and cook for 8-10 minutes.
  2. Pour the stock into a pan and cook the green beans and asparagus for 5-7 minutes.
  3. Pour the frozen peas into the pan and add the trout. Top the fish with lemon and cover with a lid and cook for 5-7 minutes.
  4. Combine vinegar, yogurt, mint, and mustard powder in a bowl.
  5. Top the fish with the dressing to finish.

4. Hearty Fish Pie

Hearty Fish Pie
© minadezhda, AdobeStock

Fish pies might not sound overly healthy, however, this one is actually full of nutrients. It’s perfect for those looking to eat healthier or just a tasty meal.

Cooking Time: 50-55 minutes.
Yield: 4 servings.

Ingredients:

  • 250g of Skinless, Boneless Salmon Fillets
  • 250g of Skinless, Boneless Haddock Fillets
  • 200g of Frozen Prawns
  • 1 Finely Diced Onion
  • 5 Sliced Beetroots
  • 500g of Chopped Broccoli Florets
  • 2 Tablespoons of Chopped Tarragon
  • 3 Tablespoons of Chopped Dill
  • 3 Tablespoons of Chopped Parsley
  • 350ml of Milk
  • 2 Tablespoons of Dijon Mustard
  • 2 Tablespoons of Cornflour
  • 1 Litre of Vegetable Stock
  • 500g of Tinned Butter Beans
  • 2 Tablespoons of Olive Oil

Directions:

  1. Combine cornflour with 2 tablespoons of milk and set to one side for a few moments.
  2. Add the fish to a pan and pour the remaining milk and onions into it. Cover the fish with a lid and gently heat the milk.
  3. Let the mixture simmer for 3-6 minutes, then remove the pan from the heat and let the milk and onion mixture infuse with the fish.
  4. Strain the mixture through a sieve and discard the onions. Pour the milk into the pan and place the fish to one side.
  5. Add the cornflour mixture to the milk and heat for 5-6. Stir continuously until the mixture begins to thicken and a sauce is created.
  6. Remove the pan from the heat and carefully add the mustard, stir vigorously until the mustard is absorbed into the sauce.
  7. Add parsley, fish, prawns, dill, beetroot, and tarragon to the sauce. Coat well and pour the mixture into a baking dish.
  8. Preheat the oven and add stock to a deep pot and bring to the boil. Put the cauliflower into the pot and cook for 10 minutes, then drain, but retain 75ml of stock.
  9. Put the butter beans, cauliflower, and stock into a blender and blitz for 1-2 minutes to create a creamy mash.
  10. Pour the creamy mash over the fish and place in the oven for 25 minutes.

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5. Sardine Salad with Mediterranean Vegetables

Sardine Salad with Mediterranean Vegetables
© Tomo Jesenicnik, AdobeStock

Great for lunch or dinner, this dish is incredibly tasty.

Cooking Time: 50-55 minutes.
Yield: 2 servings.

Ingredients:

  • 150g of Tinned Sardines
  • 1 Roughly Chopped Courgette
  • 1 Roughly Chopped Aubergine
  • 1 Quartered Red Onion
  • 2 Slices of Cubed Bread
  • 3 Crushed Garlic Cloves
  • The Juice of 1 Lemon
  • The Zest of 1 Lemon
  • 250g of Vine Tomatoes
  • 1 Teaspoon of Dried Oregano
  • 50g of Torn Basil Leaves
  • 3 Tablespoons of Olive Oil
  • 1 Teaspoon of Black Pepper

Directions:

  1. Preheat the oven to 180 degrees Celsius and grease a roasting tin with a tablespoon of oil.
  2. Put the courgette, garlic, aubergine, and onion into the tin. Drizzle the remaining oil over the vegetables and top with lemon zest, oregano, and black pepper.
  3. Roast the vegetables in the oven for 25-30 minutes. Then, put the tomatoes onto the tin, along with the basil leaves, sardines, and lemon juice, and roast for another 5-10 minutes.
  4. Grill the bread for 8-12 minutes, then remove the vegetables from the oven and mix in the croutons.
  5. Toss well and season to finish.

6. Anchovy and Cod Bake

Anchovy and Cod Bake
© Анна Журавлева, AdobeStock

This bake is delicious, easy to make, and doesn’t require a lot of effort either. Perfect for those looking to incorporate more fish into their diets.

Cooking Time: 45-50 minutes.
Yield: 2 servings.

Ingredients:

  • 25g of Chopped Anchovies
  • 300g of Sliced Potatoes
  • 300g of Boneless, Skinless Cod Fillets
  • 1 Sliced Onion
  • 1 Tablespoon of Rapeseed Oil
  • 2 Tablespoons of Chopped Thyme Leaves
  • 1 Vegetable Stock Cube
  • 3 Deseeded and Sliced Yellow, Green, and Red Pepper
  • 300g of Chopped Tomatoes
  • 25g of Grated Cheddar Cheese
  • 300g of Torn Spinach Leaves
  • 2 Minced Garlic Cloves
  • 2 Teaspoons of White Wine Vinegar

Directions:

  1. Add the potatoes to a pot filled with boiling water and cook for 7-8 minutes. Drain the potatoes when cooked and mix with anchovies and thyme.
  2. Heat the oil and cook the bell peppers for 5-7 minutes in a covered frying pan.
  3. Add the stock cube, garlic, vinegar, and tomatoes to the pan and cook uncovered for 10 minutes. If any liquid remains, cook until it fully evaporates.
  4. Preheat the oven to a medium temperature and grease a baking dish with oil.
  5. Place the cod in the bottom of the pan, followed by the tomatoes, bell peppers, potatoes, and onions. Sprinkle the cheese over the top and bake for 25-30 minutes.
  6. Top with spinach when ready.

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7. Mediterranean-Inspired Fish

Mediterranean-Inspired Fish
© FomaA, AdobeStock

This is a wonderful dish that is healthy, hearty, and brings lots of flavours to the table.

Cooking Time: 50-55 minutes.
Yield: 4 servings.

Ingredients:

  • 500g of Fish Fillets (Any White Fish You Prefer)
  • 2 Quartered Red Onions
  • 350g of Long Grain Rice
  • 450g of Chopped Tinned Tomatoes
  • 1 Sliced Green Bell Pepper
  • 1 Sliced Red Bell Pepper
  • 4 Roughly Chopped Chilli Peppers
  • 1 Tablespoon of Olive Oil
  • 1 Tablespoon of Sunflower Oil
  • 1 Tablespoon of Chilli Flakes (Optional)
  • Salt and Pepper for Seasoning

Directions:

  1. Preheat the oven to a low-to-medium temperature and grease a roasting tin with sunflower oil.
  2. Put the fish into the tin, along with the bell peppers. Season the fish with salt and pepper, cover with kitchen foil, and bake in the oven for 35-40 minutes.
  3. Add the olive oil to a frying pan and cook the tomatoes and onions for 5-7 minutes. Then, remove the fish from the oven and pour the onion and tomato mixture over it.
  4. Add the chilli peppers to the roasting tin and cook the fish uncovered for 8-10 minutes.
  5. Pour rice and water into a pan and cook for 7-10 minutes. Drain the rice when ready and serve with the fish.
  6. Top with chilli flakes if desired.

8. Cod Wraps

Cod Wraps
© Jenifoto, AdobeStock

Wraps are incredibly easy to make but can also be versatile and varied. Pack these with as many vegetables and fish as you like.

Cooking Time: 25-30 minutes.
Yield: 4 servings.

Ingredients:

  • 500g of Sliced Skinless, Boneless Cod Fillets
  • 75g of Breadcrumbs
  • 10 Pre-Made Tortilla Wraps
  • 4 Tablespoons of Tartare Sauce
  • 75g of Shredded Carrots
  • 100g of Chopped Tomatoes
  • 1 Peeled, Stoned, and Sliced Avocado
  • 125g of Shredded Red Cabbage
  • 125g of Shredded Lettuce
  • 2 Eggs
  • 4 Tablespoons of Vegetable Oil
  • The Juice of 1 Lime

Directions:

  1. Line a plate with paper towels and add the vegetable oil to a frying pan to heat gently at a low temperature for 2 minutes.
  2. Crack the eggs into a bowl and beat thoroughly for 1-2 minutes. Then, put the breadcrumbs into a second bowl.
  3. Dip the cod strips into the egg and then the breadcrumbs. Coat the fish evenly and place in the frying pan to cook for 3-4 minutes on each side.
  4. Remove the fish from the pan once cooked and put it on the plate so the towels soak up the oil.
  5. In a bowl, combine lettuce, carrots, tomatoes, cabbage, avocado, and the fish strips. Pour the lime juice and tartare sauce over the mixture and spoon onto the pre-made wraps.

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9. Roasted Plaice with Bell Peppers and Tomatoes

Roasted Plaice with Bell Peppers and Tomatoes
© FomaA, AdobeStock

A great dish that really doesn’t need a lot of effort but tastes fantastic. It’s versatile and offers a healthy option for dinner too.

Cooking Time: 35-40 minutes.
Yield: 2 servings.

Ingredients:

  • 2 Plaice Fillets
  • 250g of Thinly Sliced Potatoes
  • 1 Quartered Onion
  • 2 Crushed Garlic Cloves
  • 3 Tablespoons of Olive Oil
  • 100g of Quartered Vine Tomatoes
  • 1 Sliced Red Bell Pepper
  • 1 Sliced Green Bell Pepper
  • 2 Roughly Chopped Red Chillies
  • The Juice of 1 Lemon
  • 50g of Torn Spinach Leaves
  • 2 Teaspoons of Sunflower Oil

Directions:

  1. Preheat the oven to 180 degrees Celsius and grease a roasting tin with sunflower oil.
  2. Add the sliced potatoes to the tin and drizzle 2 tablespoons of olive oil over the top. Roast the potatoes in the oven for 17-20 minutes.
  3. Pour the remaining oil into a frying pan and cook the onion for 4-6 minutes. Add the garlic and cook for 2-3 minutes.
  4. Remove the potatoes from the oven and put the plaice skin-side down into the tray. Add bell peppers and cook for 10 minutes.
  5. Place the tomatoes onto the tray and cook for an additional 5-7 minutes or until the fish is cooked through.
  6. Serve with the spinach leaves.

10. Sweetcorn and Tuna Jacket Potatoes

Sweetcorn and Tuna Jacket Potatoes
© Martin Lee, AdobeStock

This jacket potato can be served on its own or as an accompaniment. While potatoes can be cooked in the oven, they can also be microwaved if you’re running short of time. They still taste great though.

Cooking Time: 20-25 minutes.
Yield: 2 servings.

Ingredients:

  • 4 Small or Medium Baking Potatoes
  • 150g of Mixed Salad Leaves (Rocket, Lettuce, and Spinach)
  • 1 Sliced Tomato
  • 1 Finely Sliced Onion
  • ½ Finely Chopped Cucumber
  • 5 Tablespoons of Mayonnaise
  • 150g of Drained, Tinned Tuna
  • 5 Finely Chopped Spring Onions
  • 200g of Drained, Tinned Sweetcorn
  • 2 Deseeded and Minced Green Peppers
  • 100g of Grated Mature Cheddar Cheese
  • 1 Teaspoon of Lemon Juice
  • Salt and Pepper for Seasoning

Directions:

  1. Rinse the potatoes in cold water and place them on a microwave-safe plate. Pierce the potatoes with a fork and put them in the microwave for 20 minutes.
  2. Use a knife to slice into the potatoes; if tender, remove, or cook for another 5 minutes.
  3. In a bowl, mix the salad leaves, tomatoes, cucumber, and onions, and chill in the refrigerator until ready.
  4. In a second bowl, combine sweetcorn, chillies, lemon juice, spring onions, cheese, tuna, and mayonnaise. Add ½ teaspoon of black and salt and mix well to combine.
  5. Remove the potatoes from the microwave and slice into the top of them to create a pocket. Spoon the tuna mixture into the potatoes and top with a sprinkle of pepper.
  6. Serve the jacket potatoes with the salad.

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11. Stir-Fry Prawns

Stir-Fry Prawns
© Nitr, AdobeStock

Stir-fries are simple dishes but taste fantastic. Adding prawns to the mix creates a delicious combo.

Cooking Time: 15-20 minutes.
Yield: 4 servings.

Ingredients:

  • 500g of De-Veined and Peeled Raw King Prawns
  • 200g of Chopped Broccoli Florets
  • 250g of Tinned Peas
  • 2 Tablespoons of Olive Oil
  • 125ml of Soy Sauce
  • 2 Tablespoons of Ground Ginger
  • 5 Crushed Garlic Cloves
  • 2 Tablespoons of Cornflour
  • 2 Chopped Red Peppers
  • 2 Tablespoons of Sesame Oil
  • 3 Tablespoons of Brown Sugar
  • 1 Teaspoon of Chilli Flakes
  • The Juice of 1 Lime
  • Salt and Pepper for Seasoning

Directions:

  1. Pour the olive oil into a large wok and heat at a medium temperature.
  2. Add the prawns to the pan, along with a pinch of pepper and salt. Cook on a low-to-medium heat for 5-6 minutes or until cooked through.
  3. Remove the prawns from the pan with a slotted spoon and put them to one side for a few moments.
  4. Heat the sesame oil and pour the peas, pepper, and broccoli into the pan. Cook for 7-8 minutes, then add the ginger and garlic. Cook for a further 1-2 minutes.
  5. Whisk lime juice, sugar, soy sauce, cornflour, and the chilli flakes in a bowl and pour into the pan. Put the prawns back into the pan and warm through for 2-3 minutes.

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12. Grilled Halibut with a Simple Salad

Grilled Halibut with a Simple Salad
© Ryzhkov, AdobeStock

Halibut might not be something you’ve tried often, but it does make a wonderful meal. This is a winner because it’s so simple to make – and very healthy too.

Cooking Time: 10 minutes.
Yield: 4 servings.

Ingredients:

  • 200g of Halibut Steaks
  • 2 Chopped Green Pepper
  • 1 Finely Diced Red Onion
  • 1 Diced Mango
  • 2 Finely Chopped Jalapenos
  • The Juice of 1 Lime
  • 2 Tablespoons of Olive Oil
  • 2 Teaspoons of Crushed Chilli Flakes
  • Salt and Pepper for Seasoning

Directions:

  1. Preheat the grill on a medium setting and place the halibut steaks onto a baking tray.
  2. Season the steaks well with salt and pepper and grill for 5-6 minutes on each side.
  3. In a bowl, mix the onions, mango, jalapenos, lime juice, peppers, and half of the chili flakes. Toss well to combine.
  4. Remove the halibut from the grill and serve with the salad.
  5. Finish by topping the dish with the remaining chilli flakes.

13. Salmon with a Quinoa Salad

Salmon with a Quinoa Salad
© Artur, AdobeStock

A healthy dish with lots of flavour, this salmon and quinoa salad is perfect for dinner.

Cooking Time: 20-25 minutes.
Yield: 2 servings.

Ingredients:

  • 2 Skinless and Boneless Salmon Fillets
  • 150g of Quinoa
  • 1 Teaspoon of Black Pepper
  • 1 Teaspoon of Salt
  • 75g of Halved Cherry Tomatoes
  • 1 Finely Sliced Cucumber
  • ½ Diced White Onion
  • 1 Teaspoon of Garlic Powder
  • 1 Tablespoon of Olive Oil
  • 100g of Mixed Salad Leaves
  • 2 Teaspoons of Cayenne Pepper
  • Vinaigrette
  • 2 Chopped Jalapenos

Directions:

  1. Preheat the oven to a medium temperature and line a baking tray with kitchen foil.
  2. Put the quinoa into a pot filled with boiling water and cook on a medium heat for 15-20 minutes or until soft.
  3. Place the salmon fillets onto the baking tray and season with pepper, garlic powder, cayenne pepper, and salt. Bake the salmon in the oven for 10-12 minutes or until cooked through.
  4. In a bowl, combine tomatoes, onions, cucumber, basil, jalapenos, and the mixed salad leaves. Set it to one side for a few minutes.
  5. If any liquids remain, drain the quinoa, and stir it into the salad. Then, remove the salmon from the oven and chop it into bite-sized pieces.
  6. Add the salmon to the salad and toss well to combine.
  7. Top the salad with some vinaigrette to finish.

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14. Sardine Pasta

Sardine Pasta
© Mark, AdobeStock

Pasta is an incredibly simple meal to make and throwing sardines into the mix takes this dish to the next level. It’s a delicious combo and adds more good fats to your diet too.

Cooking Time: 20-25 minutes.
Yield: 2 servings.

Ingredients:

  • 200g of Chopped, Tinned Sardine Fillets
  • 100g of Macaroni or Shell Pasta
  • 75g of Quartered Vine Tomatoes
  • 1 Sliced Red Onion
  • 1 Chopped Red Pepper
  • 3 Tablespoons of Tomato Puree
  • Cooking Spray
  • 10g of Finely Chopped Basil
  • Salt and Pepper for Seasoning

Directions:

  1. Coat a frying pan with cooking spray and add the sliced onions. Cook the onions for 4-5 minutes or until they begin to soften.
  2. Drain the sardines and add them to the pan, along with 25ml of water, a pinch of salt, and tomato puree. Cook for 3-4 minutes and stir frequently to prevent sticking.
  3. Add the red pepper to the pan and cook for 5-7 minutes.
  4. Put the pasta and water into a saucepan and boil the water. Let the pasta simmer and cook for 6-7 minutes on a low-to-medium heat.
  5. Thoroughly drain the pasta and carefully pour it into the pan with the sardines. Lightly season with pepper and salt and heat for 1-2 minutes.
  6. Add a sprinkle of basil to finish.

15. Prawn Cocktail Salad with Toasted Hazelnuts

Prawn Cocktail Salad with Toasted Hazelnuts
© Svetlana Kolpakova, AdobeStock

Prawn cocktail is a classic dish but this one has a nice twist to spice things up a little. It’s tasty and perfect for lunch or dinner.

Cooking Time: 10 minutes.
Yield: 4-6 servings.

Ingredients:

  • 150g of Chopped Hazelnuts
  • 300g of Coldwater, Ready-to-Eat Prawns
  • 1 Chopped Cucumber
  • 200g of Lettuce Leaves
  • 100g of Rocket Leaves
  • 2 Quartered Tomatoes
  • 3 Tablespoons of Hot Sauce
  • 75g of Tomato Ketchup
  • 150g of Low-Fat Mayonnaise
  • The Juice of 1 Lemon
  • The Juice of 1 Lime

Directions:

  1. Spread the hazelnuts onto a baking tray and roast in the oven for 8-10 minutes on a low heat.
  2. Combine hot sauce, lemon juice, lime juice, mayonnaise, and tomato ketchup in a bowl and set in the fridge to chill for 5 minutes.
  3. Remove the hazelnuts from the oven and set aside to chill for 5 minutes.
  4. In a bowl, add the lettuce, tomatoes, cucumber, and rocket and toss well. Add the prawns and hazelnuts and mix well.
  5. Drizzle the sauce over the top to finish.

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16. Tuna and Sweetcorn Pizza

Tuna and Sweetcorn Pizza
© Anna_Anny, AdobeStock

Pizzas are fun, easy to make, and can be healthier than you think too. Choose a pre-made pizza base and keep your prep time to the bare minimum.

Cooking Time: 10-15 minutes.
Yield: 2-4 servings.

Ingredients:

  • 1 Pre-Made Pizza Base
  • 200g of Tinned Tuna
  • 200g of Sweetcorn, Drained
  • 2 Tablespoons of Chopped Capers
  • 3 Tablespoons of Tomato Puree
  • 1 Sliced Red Onion
  • 150g of Sliced Mozzarella
  • 3 Tablespoons of Chopped Basil
  • 8 Halved Olives (Optional)

Directions:

  1. Preheat the oven to 200 degrees Celsius and roll the pizza base out to the desired consistency.
  2. Spread on the tomato puree and sprinkle the basil on top.
  3. Put the pizza onto a baking tray and add the mozzarella, followed by the onions, tuna, sweetcorn, capers, and olives.
  4. Bake the pizza in the oven for 10-12 minutes.

17. Spicy Tomato Grilled Fish

Spicy Tomato Grilled Fish
© timolina, AdobeStock

Easy and incredibly tasty, this grilled fish can be adapted in so many ways to keep it interesting. This dish has a nice kick to it too.

Cooking Time: 10-15 minutes.
Yield: 4 servings.

Ingredients:

  • 4 Skinless, Boneless Haddock Fillets (Or Whichever Fish You Prefer)
  • 2 Sliced Tomato
  • 4 Tablespoons of Tomato Puree
  • 2 Deseeded and Chopped Green Chilli Peppers
  • 4 Teaspoons of Crushed Chilli Flakes
  • 1 Teaspoon of Sunflower Oil
  • 200g of Long Grain Microwaveable Rice
  • Salt and Pepper for Seasoning

Directions:

  1. Preheat the oven to a medium setting and grease a large baking tray with oil.
  2. Place the fish onto the baking tray and season them lightly with salt and pepper.
  3. Spread the puree on top of the fish, along with a sprinkle of chilli flakes, tomatoes, and chilli peppers.
  4. Grill in the oven for 8-10 minutes.
  5. Put the rice pouch into the microwave and heat for 2-3 minutes and plate up with the fish.
  6. Top the haddock with more chilli flakes if desired.

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18. Haddock and Potato Gratin

Haddock and Potato Gratin
© ExQuisine, AdobeStock

You can’t go wrong with gratin. This makes a perfect side or main meal.

Cooking Time: 20-25 minutes.
Yield: 4 servings.

Ingredients:

  • 450g of Chopped Smoked Haddock Fillets
  • 650g of Thinly Sliced Potatoes
  • 5g of Garlic Butter
  • 2 Crushed Garlic Cloves
  • 400ml Low-Fat Cream
  • 3 Tablespoons of Chopped Chives
  • 50g of Grated Parmesan
  • 50g of Soft Butter
  • 100g of Torn Spinach Leaves

Directions:

  1. Preheat the oven to a low-to-medium temperature and fill a pan with potatoes and water.
  2. Bring the water to the boil, then lower the heat slightly and let the water simmer for 7-9 minutes. Once the potatoes are soft, remove from the heat, drain, and set aside to cool for 5-8 minutes.
  3. Grease a gratin dish with garlic butter and start layering the bottom with potatoes. Add a layer of haddock, followed by spinach.
  4. Sprinkle a small teaspoon of chives on top and start with another layer of potatoes. Continue until the gratin dish is full and top with potatoes.
  5. Add garlic, cream, and butter to a pan and heat for 1-2 or until it’s about the boil. Remove the pan from the heat and pour over the potatoes and haddock.
  6. Spread the remaining chives and parmesan on top and bake for 18-20 minutes in the oven.

19. Tuna Potato Skins

Tuna Potato Skins
© iunic, AdobeStock

Potato skins are delicious and very healthy too, even with the added cheese.

Cooking Time: 1 hour 20 minutes.
Yield: 2-4 servings.

Ingredients:

  • 4 Medium Potatoes
  • 200g of Tinned Tuna Chunks
  • 100g of Grated Cheddar Cheese
  • 20g of Butter
  • 3 Fined Chopped Spring Onions
  • 2 Tablespoons of Semi-Skimmed Milk

Directions:

  1. Preheat the oven to 180 degrees Celsius and rinse the potatoes with cold water.
  2. Place the potatoes onto a baking tray and pierce several times with a fork. Bake the potatoes for 50 minutes.
  3. Use a knife to pierce the potatoes, if soft, remove them from the oven and slice the potatoes in half.
  4. Scoop out the middle of the potato, being careful to leave the potato skins whole, and place them in a bowl. Add milk and ¼ of the butter and mash thoroughly until soft and fluffy.
  5. Add the tuna to the potatoes and cheese to the potatoes and mix thoroughly. Spoon the potato and tuna mixture into the skins and place in the oven for 20-25 minutes.

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20. Leek and Salmon Pasta Bake

Leek and Salmon Pasta Bake
© Anticiclo, AdobeStock

This is a great dish and very easy to make. It livens up the standard pasta bake too.

Cooking Time: 25-30 minutes.
Yield: 4 servings.

Ingredients:

  • 500g of Tinned Salmon
  • 450g of Penne Pasta
  • 300g of Sliced Leeks
  • 75g of Soft Cheese
  • 3 Crushed Garlic Cloves
  • 125ml of Milk
  • 300g of Frozen Peas
  • 1 Tablespoon of Olive Oil
  • 75g of Grated Mild Cheese
  • 15g of Chopped Parsley
  • Salt and Pepper for Seasoning

Directions:

  1. Preheat the oven to 180 degrees Celsius and fill a pan with pasta and water.
  2. Bring the water to a boil and cook for 5-6 minutes. Drain the pasta thoroughly once cooked and pour it into a baking dish.
  3. Add the oil to a frying pan and heat on a medium heat. Put the leeks in the pan and cook on a medium heat for 10 minutes, then mix in the garlic and cook for 1-2 minutes.
  4. Lower the heat slightly and add the milk, soft cheese, pepper, and salt. Stir thoroughly to combine.
  5. Mix the salmon and peas into the pan and cook for 2-3 minutes on a low-to-medium heat.
  6. Pour the leeks and salmon mixture into the pasta and stir well to combine. Spread the cheese and parsley over the top and bake in the oven for 18-20 minutes.
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