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
- Pink Shrimp
- Rainbow Trout
- Spot Prawns
- Arctic Char
- Bay Scallops
- Cray fish
- Wild Salmon
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
- 1 cucumber
- 16 oz. Greek Yogurt,
plain no sugar
- 20 medium - large
- 1 tsp. salt
- 2 garlic cloves,
- 1 tbsp. white wine
- 1 tbsp. olive oil
(plus extra for sauteeing)
- Peel and deseed the cucumber
and finely chop.
- Sprinkle with salt to leave
to drain for about an hour.
- Place yogurt in cheesecloth
or muslin to drain over a bowl for about an hour.
- 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
- Devein the shrimp and peel -
leave the tails on.
- You can put it on a bamboo
skewer or just choose to saute in a pan.
- Brush with olive oil and
season with salt and pepper.
- Grill or pan fry quickly
until just turning pink.
- Serve with yogurt sauce
Optional - serve
with rice or sweet potato or any vegetable side dish.
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.
- 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
- 2 TBSP.
- 1 tbsp. capers -
- Cut the fish fillets
into chunky bite size pieces.
- Finely chop parsley
and set some aside for a garnish.
- Heat olive oil in a
- 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.
- Add the fish and
cook over medium heat while moving them around. The pan as they cook.
- Add Worcestershire
sauce and toss.
- Cook until fish is
done and tomatoes begin to burst.
- 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.
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!!
- 2 slices of rice
- Iceburg Lettuce
- Carrots, matchstick
- Avocado - tossed
with lime juice so it doesn't brown
- Shrimp - butterflied
- Rice paper can be
tricky to work with at first….but once you get the hang of it, it's super
- Spread out your rice
- Add a few layers of
- Add a section of
- Add 2 wedges of
- Add a butterflied or
- Roll one layer over
(like a burrito).
- Fold sides up.
- 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.
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