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7 Healthy Fish Recipes for Fridays During Lent


Lent officially arrived on Wednesday, and with it came the Catholic tradition of eating Fish on Fridays. I wasn’t raised Catholic, but my Lutheran grade school followed this tradition. I’ve tried to stick with it over the years (I fell off the wagon on a few occasions), and with the ever-increasing multitude of ways to prepare fish, it’s gotten pretty easy to come up with new recipes every week.

If you’ve grown tired of the same go-to recipes, you’re in luck! In honor of the beginning of Lent, we’ve rounded up seven recipes that offer so much variety, there’s bound to be something for everyone.

Fish: Quick Health Facts

  • Fish is packed with lean protein. Just one 3-ounce fillet of cooked Atlantic salmon contains 19 grams (Source).
  • The omega-3 fatty acids in fish can give your heart a healthy boost. Fish with higher levels may help lower your blood lipid levels and reduce your risk for heart troubles (Source).
  • Varieties of fish with high omega-3 content may help curb depression. Studies found that entire cultures who eat fish regularly have lower levels of depression (Source).
  • Fish is nutrient-dense. It contains healthy amounts of vitamin B12, as well as iron.
  • The omega-3s in fish may provide even more heart benefits. They may also help protect your bones, clear up your skin, and help you maintain healthy cholesterol levels (Source).

7 Delicious Fish Recipes for Lent

1. Fish with Tangy Lemon Garlic Cream Cheese Sauce

Photo Credit: Kelly the Kitchen Kop
Photo Credit: Kelly the Kitchen Kop

This is one of my all-time favorite fish recipes. Instead of the seemingly traditional garlic butter sauce, this recipe from Kelly the Kitchen Kop switches it up with a lemon garlic cream cheese sauce. If you’ve never thought of cream cheese and fish (and few people probably have), this is a great recipe choice for giving it a try.

Pair it with a healthy green veggie like broccoli, asparagus, or spinach and add some fresh seasonal fruit for dessert, and you’ve got a winner the whole family will love.

  • Get the recipe from Kelly the Kitchen Kop here.

2. Pistachio Cranberry-Crusted Wild Salmon

Photo Credit: She Knows
Photo Credit: She Knows

Salmon is my top choice for fish. It’s a much healthier choice and offers as much as 19 grams of protein in just one three-ounce fillet. It’s also packed with healthy omega-3 fatty acids.

This recipe from She Knows combines salmon with the deliciousness of pistachios, cranberries, and  honey to deliver a different, but delicious twist on your regular Friday fish. Pistachios deliver extra protein and cranberries provide a wealth of health benefits that include help for lower cholesterol levels. Paired with quinoa and baked seasonal veggies, this recipe takes fish from ordinary to extraordinarily healthy.

  • Get the recipe from She Knows here.

3. Fish Fillets in Parchment with Asparagus & Orange

Photo Credit: Epicurious
Photo Credit: Epicurious

I’ve always been a fan of pairing fish with asparagus. The flavors just mix well, in my opinion, and this recipe from Epicurious combines those two with the sweetness of orange (juice).

The fish and asparagus are placed on a parchment square and topped with butter squares and orange juice. Simply wrap them and place them in the oven for just 17 minutes. Bam! You’ve got a delicious combination in a neatly wrapped package.

I’ve substituted small orange slices for the orange juice a few times, and it has turned out delicious. If you try it this way, be sure to squeeze a little juice from each slice into the fish before placing the orange slices in the packets and wrapping them up.

  • Get the recipe from Epicurious here.

4. Blackened Zucchini-Wrapped Fish

Photo Credit: Slender Kitchen
Photo Credit: Slender Kitchen

If you’ve been wondering how to add veggies to your fish in a slightly unconventional way, this recipe from Slender Kitchen is for you. It might look fancy (and time-consuming), but it really isn’t. It even cooks in just 8 to 10 minutes!

Take fillets of your favorite fish and season with blackening spices and wrap lengthy slice of zucchini around the entire fillet (don’t forget to slightly overlap each slice). Sprinkle on more spices, then bake in olive oil on your stove top. Seems simple, right? It is, and you’ll absolutely love the taste. If you’re tired of veggies on the side, give this recipe a try tonight.

  • Get the recipe from Slender Kitchen here.

5. Chili-Rubbed Fish with Quinoa, Black Bean & Corn Salad

Photo Credit: Aggie's Kitchen
Photo Credit: Aggie’s Kitchen

Quinoa has become another staple on my table whenever there’s fish. It’s really the perfect pairing, and this recipe from Aggie’s Kitchen is proof, I think.

Fillets of your favorite fish are chili-rubbed, giving them a bit of a kick. The perfect side is an easy-to-make quinoa salad that include chopped green pepper, whole black beans, and corn. Add a dash of cilantro and chopped green onion, and you’ve got a super healthy meal that’s to die for.

  • Get the recipe from Aggie’s Kitchen here.

6. Baked Cod Topped with Guacamole & Spicy Pico

Photo Credit: Saavy Saving Couple
Photo Credit: Saavy Saving Couple

Baked fish fillets can get boring sometimes. If you’ve been looking for a healthy and flavorful way to deliver fish to your family, this recipe from Saavy Saving Couple is one you need to try.

Spice up your normal baked fish fillets by topping them with a healthy amount of guacamole (homemade is always best) and then cover that with spicy pico dip. Serve each fillet with a side of freshly steamed broccoli, and you’ve got a spicy (and healthy) fish dinner.

  • Get the recipe from Saavy Saving Couple here.

7. Mustard Roasted Fish

Photo Credit: Becki's Whole Life
Photo Credit: Becki’s Whole Life

This recipe from Becki’s Whole Life offers a simple flavorful way to improve any fish fillets, and it does it with a mustard sauce. Mixing the sauce together only takes a short time, and your guests will never know how little time it took you to prepare this dish.

The best part? The fish bakes right in the mustard sauce, helping to seal in the sweet flavor. Served with a baked potato (or sweet potato for a healthier option) and steamed or baked veggies, this dish is sure to impress.

  • Get the recipe from Becki’s Whole Life here.

Friday fish never has to be boring. Give one of these  flavorful recipes a try tonight, and you’ll never go back to plain baked fish again! If you’ve tried one of these already or are planning to, let us know. Please leave us a comment below.