Two flavorful fish recipes you can make in just 30 minutes

All recipes in this post developed by Kate Sherwood, The Healthy Cook.

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These two fish dishes pop with flavor-packed sauces and come together in just 30 minutes. No halibut? Try cod.

Zesty Tomato Halibut

Time: 30 minutes

2 Tbs. + 1 Tbs. extra-virgin olive oil
4 6 oz. skinless halibut fillets
2 cloves garlic, sliced
2 anchovy fillets (optional)
1 pint cherry tomatoes, diced
1 lemon, zested and cut in half
2 Tbs. flat-leaf parsley leaves
¼ tsp. kosher salt
Freshly ground black pepper to taste

1. Heat 2 Tbs. of the oil in a large non-stick pan over medium-high heat until shimmering hot. Sauté the fish, turning once, until lightly browned and cooked through, 2-3 minutes per side. Remove from the pan.

2. Add the remaining 1 Tbs. of oil with the garlic, anchovies, and tomatoes. Cook, stirring often, for 1 minute.

3. Stir in the lemon zest and parsley. Season with the salt and pepper. Spoon over the fish. Serve with the lemon.

Serves 4.

Per serving (4 oz. cooked fish with sauce):

  • Calories: 270
  • Total fat: 13 g
  • Sat fat: 2 g
  • Carbs: 4 g
  • Fiber: 1 g
  • Total sugar: 2 g
  • Protein: 32 g
  • Sodium: 310 mg

Orange-Ginger Salmon

Time: 30 minutes

1 cup fresh orange juice
1 Tbs. minced ginger
2 Tbs. miso paste or reduced-sodium soy sauce
1 Tbs. dijon mustard
4 6 oz. center-cut salmon fillets
1 scallion, minced

1. Place a foil-lined sheet pan in the oven 6 inches from the broiler. Turn on the broiler.

2. In a small pan over high heat, boil the orange juice and ginger until reduced to a syrup, about ¼ cup. Whisk in the miso and the mustard.

3. Place the fish on the sheet pan and spoon the sauce over the fish. Return the pan to the oven. Broil until the sauce is bubbly and the fish flakes apart easily with a fork, 6-10 minutes.

4. Let the fish rest for 5 minutes. Sprinkle with the scallions.

Serves 4.

Per serving (4 oz. cooked fish with sauce):

  • Calories: 250
  • Total fat: 6 g
  • Sat fat: 1.5 g
  • Carbs: 9 g
  • Fiber: 0 g
  • Total sugar: 5 g
  • Protein: 34 g
  • Sodium: 450 mg

Photos: Kate Sherwood/CSPI.

The information in this post first appeared in the November 2018 issue of Nutrition Action Healthletter.

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