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Healthy Fish Recipes, Ready In 15 Minutes or Less!

Updated on March 12, 2011

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.

Comments

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    • Siu-Wai profile image

      Siu-Wai 9 years ago from Boston

      Salmon is our favorite fish. Can't wait to try your wonderful recipes!

    • Tessali profile image

      Tessali 10 years ago from United States

      Just picked up some salmon tonight. I'll have to try your salmon recipe tomorrow. It sounds delicious. Catfish is one of my favorite fish as well. Thanks for putting down the weight watcher points, too. That is quite helpful. Thanks for the great recipes!

    • 2patricias profile image

      2patricias 10 years ago from Sussex by the Sea

      I'm printing this one and taking it straight to the kitchen!

    • 3Rs profile image

      3Rs 10 years ago from Tennessee

      Yum! Thanks- we've always side-stepped Salmon thinking it was far to "difficult" - we'll be trying it this weekend! Thanks again!

    • Sally's Trove profile image

      Sherri 10 years ago from Southeastern Pennsylvania

      Salmon is one of my favorites. I've never tried it with orange, either, so that's going on the menu soon. Beautiful, mouth-watering descriptions!

    • Blogger Mom profile image

      Blogger Mom 10 years ago from Northeast, US

      Mmmm, I love salmon - I've got to give the honey balsamic a try. They all sound great!

    • Patty Inglish, MS profile image

      Patty Inglish 10 years ago from USA. Member of Asgardia, the first space nation, since October 2016

      Sounds good!

    • Zsuzsy Bee profile image

      Zsuzsy Bee 10 years ago from Ontario/Canada

      I haven't tried Salmon with orange yet. Good friday being a fish day I was planning on Salmon anyway so I will try your recipe for a different taste. Thanks for sharing. regards Zsuzsy

    • profile image

      Your Buddy 10 years ago

      Hi

      Well explained, and mouth watering too...

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