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Heart Healthy Fish Recipes

Rich in protein and omega-3 fatty acids, some types of fish are not only perfectly delicious—they’re perfectly healthy, too!  The American Heart Association recommends that people eat at least two servings of fish each week.  Heart healthy fish like tuna and wild salmon can help reduce the risk of heart disease.  The following recipes will add some excitement to your fish servings; they also employ other healthful ingredients to increase the overall nutritional value of the meal while still tasting great!
  • Baja Mahi-mahi Tacos
    Ingredients: Mahi-mahi, romaine lettuce, cilantro, lime, red pepper-corn medley, corn tortillas, fresh salsa, salt, and pepper

    This south-of-the-border recipe is a taste fest for the mouth.   To make about four servings, grill one pound (or thereabouts) of mahi-mahi fillets on medium grill heat (be sure to spray rack with non-stick spray.  You can season the fish with taco or fajita seasoning.  When the grilling is complete, chop fish into bite-sized pieces and drizzle with lime juice, sea salt, and pepper.  Assemble the tacos with the other ingredients in warmed tortillas.  If you like a creamier taco, you can add low-fat sour cream, but a healthy tablespoon of salsa will also make them flavorful and juicy!

  • Mediterranean Tuna Steaks on Club Rolls
    Ingredients: Whole wheat sandwich rolls, tuna steaks, olive oil, large garden tomatoes, spinach, minced garlic, assorted Italian seasoning, sliced provolone

    This luscious sandwich is perfect for a lunch or light supper.  Season tuna steaks with sea salt, pepper, oregano, and basil to taste and place in a sauté pan with two tablespoons of olive oil and a pinch of minced garlic.  Cook on each side about four minutes or until done.  In another pan, sauté spinach for about five minutes in some olive oil and garlic.  Place a tuna steak on a lightly toasted roll and top with a slice of provolone, a helping of spinach, and a large tomato slice.  It’s so good you’ll want it on the menu every week!

  • Kicked-up Baked Fish
    Ingredients: Cod fillets, one lemon, paprika, garlic powder, onion powder, chili powder, Creole seasoning, sea salt, olive oil, green beans

    This is an easy week-night recipe that results in some flavorful fish!  Coat either side of fish fillets with olive oil and place on a baking dish.  Sprinkle with all seasonings listed above and bake with lemon slices.  Depending on how spicy you like it, you might want to go easy on the chili powder and Creole seasoning.  Bake the fish in a 400-degree oven for about eleven to twelve minutes or until done.  Serve with a side of green beans sprinkled with some fresh lemon juice. 

  • Sweet Ginger Salmon with Grilled Fruit
    Ingredients: Salmon steaks, rice vinegar, ground ginger (or freshly grated), kosher salt, pepper, olive oil, fresh parsley, peaches and plums  

    Easy, delicious, and heart healthy, this grilled salmon is a delectable treat! Coat the salmon steaks with olive oil and salt and pepper to taste.  Grill on each side until they are ¾ of the way done.  Then recoat each steak with a mixture made from 4 tablespoons of olive oil, half a tablespoon of ground ginger, one tablespoon of rice vinegar, and a ¼ teaspoon of salt.  Finish grilling.  While grilling the salmon, leave space on the rack to grill slices of peaches and plums to accompany the steaks. Garnish the salmon with a sprinkling of parsley.  

These tasty meals are loaded with nutrients and heart-healthy omega-3 fatty acids.  You’ll love the flavors of these fish dishes, but you’ll also find they’re incredibly simple and fast to make. Bon appetit!  
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