Need a Healthy Fish Recipe for Less than $3?

Looking for a healthy fish recipe?  Here are a few to choose from for less than $3 per serving. 

A Healthy Fish Recipe Shows To
Be Good For Your Heart

I love fish.  Sometimes I think I can be a pescatarian (one who eats only fish - no chicken, beef, pork, etc.)  I reeeeeally love fish.  It's light, easy to digest and so versatile.  Plus, it's super low in calories and very high in protein.

An article published in the American Journal of Clinical Nutrition shows that people who eat fish 2-3 times per week run a lower risk of heart attack but to avoid predatory type fish due to high mercury levels.  The F.D.A. recommends avoiding swordfish, king mackerel, shark and tilefish. The National Resources Defense Council also suggests avoiding orange roughy, marlin, ahi tuna and bigeye tuna. 

But this makes things simple.....because the remaining fish is very budget friendly. 

  • Albacore Tuna
  • Mussels
  • Oysters
  • Pink Shrimp
  • Rainbow Trout
  • Salmon
  • Spot Prawns
  • Arctic Char
  • Bay Scallops
  • Cray fish
  • Cod
  • Haddock
  • Wild Salmon
  • Sablefish
  • Sole
  • Herring

Try to stick with these fish and look for them when they are on sale for your healthy fish recipe.  You can get some very good deals!!  I love to use My Grocery Deals to find foods on sale at local supermarkets.

Shrimp with Cucumber Yogurt Dressing

 INGREDIENTS:

  • 1 cucumber
  • 16 oz. Greek Yogurt, plain no sugar
  • 20 medium - large shrimp
  • 1 tsp. salt
  • 2 garlic cloves, chopped
  • 1 tbsp. white wine vinegar
  • 1 tbsp. olive oil (plus extra for sauteeing)

DIRECTIONS

  1. Peel and deseed the cucumber and finely chop.
  2. Sprinkle with salt to leave to drain for about an hour.
  3. Place yogurt in cheesecloth or muslin to drain over a bowl for about an hour.
  4. After about an hour, squeeze any extra water out of the cucumbers and place the yogurt in a bowl.  Beat in the garlic, vinegar and olive oil.
  5. Devein the shrimp and peel - leave the tails on.
  6. You can put it on a bamboo skewer or just choose to saute in a pan.
  7. Brush with olive oil and season with salt and pepper.
  8. Grill or pan fry quickly until just turning pink.
  9. Serve with yogurt sauce

 

Optional - serve with rice or sweet potato or any vegetable side dish.

quick and easy fish in a pan

Fresh, Fast and Simple Cod Fish Recipe in a Pan

This is one of those quick fish recipes that taste like it took an hour to make.  It looks great on a plate and easily looks impressive.

 INGREDIENTS:

  • 4 five ounce fillets of a firm white fish such as cod on halibut
  • 1 small bunch of parsley (or you can used dried)
  • 1 container small cherry tomatoes or regular tomatoes, chopped
  • 2 TBSP. Olive Oil
  • 1/2 cup small black olives
  • 2 TBSP. Worcestershire sauce
  • 1 tbsp. capers - optional

DIRECTIONS:

  1. Cut the fish fillets into chunky bite size pieces.
  2. Finely chop parsley and set some aside for a garnish. 
  3. Heat olive oil in a heavy pan.
  4. Sprinkle Fish with salt and pepper and any other seasoning you may have on hand that you like.   You really can't go wrong here ….try cajun seasoning, seasoned salt, whatever you may have on hand.
  5. Add the fish and cook over medium heat while moving them around. The pan as they cook.
  6. Add Worcestershire sauce and toss.
  7. Cook until fish is done and tomatoes begin to burst.
  8. Add chopped parsley and gently toss. 

Serve in shallow pasta bowls and sprinkle with remaining parsley to garnish.

OPTIONAL: Add a side dish of a baked potato or a side of greens or a slice of sourdough bread along with this healthy fish recipe.

shrimp and veggie spring roll

SHRIMP/VEGGIE SPRING ROLLS - And not the fried kind!!

 

I made these SUPER SIMPLE Spring Rolls with leftover shrimp I had from my other healthy fish recipe above.

I also go to the Asian Market a lot to get vegetables super cheap and it's where I get my olive oil at an awesome price as well.  The last time I was at the Asian Market I bought "rice paper" to make spring rolls.  This is a great, super simple lunch or for me….it's my favorite lake/beach snack.  It's light and refreshing and HEALTHY!! 

Ingredients:

  • 2 slices of rice paper
  • Iceburg Lettuce
  • Carrots, matchstick is ideal
  • Avocado - tossed with lime juice so it doesn't brown
  • Shrimp - butterflied or chopped/diced

Directions:

  1. Rice paper can be tricky to work with at first….but once you get the hang of it, it's super easy. 
  2. Spread out your rice paper.
  3. Add a few layers of iceburg lettuce.
  4. Add a section of matchstick carrots.
  5. Add 2 wedges of avocado.
  6. Add a butterflied or chopped shrimp.
  7. Roll one layer over (like a burrito).
  8. Fold sides up.
  9. Continue to roll up until it looks like…..a burrito.

I serve it with a dipping sauce like sweet chili sauce - which you can purchase at the asian market.  I admit…I do not make my own…..because I am on a time budget and I don't always have the time to make everything from scratch.  BUT….if it's something I eat often I do make it from scratch because then I know exactly what's in it. 

Enjoy!!

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