Athens Regional Health System
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Healthy Fish Recipes

Artichoke Tuna Melt
Asian Fish in a Packet
Baked Halibut with Vegetables
Barbeque Roasted Salmon
French Fish in a Packet
Lemon Pepper Flounder
Manhattan Fish Chowder
Pan-Grilled Salmon
Pecan-crusted Tilapia

Artichoke Tuna Melt

½ cup drained canned artichoke hearts, finely chopped
¼ cup sliced green onion
1-tablespoon fresh lemon juice
1-teaspoon olive oil
½ teaspoon dried oregano
1/8-teaspoon black pepper
1/8 teaspoon ground red pepper
1 (6-ounce) can albacore tuna in water, drained and flaked
6 wheat-free bread slices
6 tablespoons Parmesan cheese (can be omitted if you tolerate no dairy)

Mix all ingredients except bread well. Divide evenly among the 6 slices of
bread. Bake at 350 degrees until warm. Yummy! I've also eaten it as a
plain old tuna sandwich, and it's good that way too.
2 servings


Asian Fish in a Packet

2 firm fish fillets or steaks
1 cup cooked brown rice
2 cups coarsely chopped greens or bok choy (spinach is good)
2 scallions, chopped
1-tablespoon sesame oil
1 teaspoon grated fresh ginger root
1 teaspoon minced garlic
1-tablespoon soy sauce
Chili oil, optional

Preheat oven to 450 degrees. Take 2, 12 by 24 inch sheets aluminum foil and fold each in half to make double thick. Brush with a little oil. Spread ½ rice in center of each square of foil. Layer greens, fish, and scallions on top of rice. In a small bowl, mix the ginger, garlic, soy sauce and sesame oil. Add a few drops of chili oil, if desired. Pour ½ sauce over each serving. Fold foil into airtight packets. Bake 20 minutes. (If you choose salmon, cook 40 minutes.)

This can be "poached" in a non-stick skillet if you do not want to heat up your oven. Just layer according to directions, cover and cook until fish flakes easily with a fork.


Baked Halibut with Vegetables

4 (6-ounce) halibut fillets
Cooking spray
1 tablespoon lemon juice
2 teaspoons chopped fresh dill
1 cup coarsely chopped tomato
½ cup sliced green onions
½ cup coarsely chopped red bell pepper
½ cup coarsely chopped yellow bell pepper
½ teaspoon salt
¼ teaspoon black pepper
½ cup (2 ounces) shredded cheese of choice
½ cup dry white wine

Preheat oven to 425 degrees.

Place fish in a 13 by 9 inch baking dish coated with cooking spray. Drizzle with lemon juice; sprinkle with dill. Top with tomato and next 6 ingredients; sprinkle with cheese. Pour wine into dish; cover with foil.

Bake at 425 degrees for 25 minutes or until fish flakes easily when tested with a fork. Four servings.


Barbeque Roasted Salmon

¼ cup pineapple juice
2 tablespoons fresh lemon juice
4 6-ounce salmon fillets
2 tablespoons brown sugar
4 teaspoons chili powder
2 teaspoons grated lemon rind
¾ teaspoon ground cumin
½ teaspoon salt
¼ teaspoon ground cinnamon

Combine first 3 ingredients in a zip-top plastic bag. Seal and marinate in refrigerator 1 hour, turning occasionally.

Preheat oven to 400 degrees.

Remove fish from bag. Discard marinade. Combine sugar and next 5 ingredients in a bowl. Rub over fish. Place in and 11 X 7-inch baking dish coated with cooking spray. Bake at 400 degrees for 12 minutes or until fish flakes easily when tested with fork. 4 servings.


French Fish in a Packet

2 firm fish fillets or steaks
1 small zucchini or yellow squash, thinly sliced
1 cup sliced mushrooms
½ red onion, thinly sliced
2 tablespoons olive oil
juice of 1 lemon
¼ cup dry white wine
dash of salt and pepper
1 tablspoon chopped fresh marjoram (1 teaspoon dried)
6 black olives, halved and pitted (More, if you love them, like me)

Preheat oven to 450 degrees. Take 2, 12 by 24 inch sheets aluminum foil and fold each in half to make double thick. Brush with a little oil. Layer ½ ingredients in each piece of foil in this order: zucchini, mushrooms, fish, onion slices. Sprinkle with olive oil, lemon juice, wine, salt and pepper and marjoram. Top with olives. Fold foil into airtight packets. Bake 20 minutes. (If you choose salmon, cook 40 minutes.) This can be "poached" in a non-stick skillet if you do not want to heat up your oven. Just layer according to directions, cover and cook until fish flakes easily with a fork.


Lemon Pepper Flounder

2 tablespoons grated lemon rind (about 3 lemons)
1 tablespoon olive oil
1 ¼ teaspoons black peppercorns, crushed
½ teaspoon salt
2 garlic cloves, minced
4 (6-ounce) flounder filets
Cooking spray

Preheat oven to 425 degrees. Combine first 5 ingredients. Place fillets on a jelly roll pan coated with cooking spray. Rub garlic mixture evenly over fillets. Bake at 425 degrees for 8 minutes or until fish flakes easily when tested with a fork. Other mild white fish may be substituted.


Manhattan Fish Chowder

1 tablespoon olive oil
2 ¾ cups chopped onion
1 cup chopped carrot
¾ cup chopped celery
3 garlic loves, minced
¼ cup tomato paste
1 cup dry white wine
2 cups chopped peeled red potato
2 cups water
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 teaspoon salt
½ teaspoon ground black pepper
1 28-ounce can diced tomatoes, undrained
1 bay leaf
2 pounds mild white fish, skinned and cut into 1-inch pieces

Sauté onion, carrot, celery and garlic in oil in a soup pot. Stir in tomato paste; cook 1 minute. Stir in wine; cook 1 minute. Add potato and next 6 ingredients; bring to a boil. Reduce heat; simmer 30 minutes. Add fish. Cover and simmer 10 minutes or until fish flakes easily when tested with fork. Discard bay leaf. Six 2-cup servings.

Cal 323
Fat 7g
Protein 36 g
Carb 28 g


Pan-Grilled Salmon

¼ cup firmly packed brown sugar
¼ cup soy sauce
4 (6-ounce) salmon steaks

Combine brown sugar and soy sauce in a shallow dish or heavy-duty zip-top plastic bag; add salmon. Cover or seal, and chill 2 hours. Remove salmon from marinade, discarding marinade.

Cook salmon in a lightly greased skillet over medium-high heat 4 minutes on each side or until fish flakes with a fork. Four servings


Pecan-crusted Tilapia

½ cup corn meal
2 tablespoons finely chopped pecans
½ teaspoon salt
¼ teaspoon garlic powder
¼ teaspoon black pepper
½ cup low-fat buttermilk
½ teaspoon hot sauce
4 6-ounce tilapia or snapper fillets
1 tablespoon vegetable oil, divided
4 lemon wedges

Combine first 5 ingredients in a shallow dish. Combine buttermilk and hot sauce in a medium bowl. Dip fillet in buttermilk mixture; dredge in corm meal mixture. Repeat procedure with remaining fillets. If there is cornmeal mixture left, you may pat it onto fillets.

Heat 1 ½ teaspoons oil in a large non-stick skillet over medium-high heat. Add 2 fillets; cook for 3 minutes on each side or until fish flakes easily when tested with a fork. Repeat with remaining 2 fillets. Serve with lemon wedges. Four servings.

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