Healthy fish recipes

Fish once or twice a week is one of the simplest healthy eating habits. Here you'll find everything from Lithuanian herring to salmon in the oven.

21 recipes · calories and protein are worked out from the grams of each ingredient, per serving.

Salmon with potatoes and broccoli35 min · 554 kcal · 34 g protein per servingTuna and bean salad10 min · 326 kcal · 28 g protein per servingCod with mashed potatoes and peas30 min · 413 kcal · 37 g protein per servingBaked mackerel with beetroot salad30 min · 536 kcal · 31 g protein per servingPrawn and vegetable stir-fry with rice20 min · 533 kcal · 41 g protein per servingHerring with potatoes and beetroot25 min · 448 kcal · 16 g protein per servingŽuvienė – fish soup with cod and salmon35 min · 298 kcal · 31 g protein per servingSalmon with rice and broccoli25 min · 573 kcal · 34 g protein per servingCod in tomato sauce with potatoes35 min · 350 kcal · 33 g protein per servingPasta with tuna and green beans20 min · 591 kcal · 46 g protein per servingFish cakes with potatoes and pickled cucumbers40 min · 311 kcal · 28 g protein per servingSummer salad with tuna, egg and green beans25 min · 401 kcal · 28 g protein per servingHerring on rye bread with onion3 min · 242 kcal · 11 g protein per servingFish and potato bake50 min · 378 kcal · 38 g protein per servingOven-baked salmon with sweet potatoes and green beans35 min · 521 kcal · 31 g protein per servingTuna patties with rice and vegetables30 min · 405 kcal · 29 g protein per serving
Wholewheat pasta with prawns and courgetteIllustration
Wholewheat pasta with prawns and courgette20 min · 499 kcal · 39 g protein per servingOven-baked mackerel with tomatoes and buckwheat35 min · 581 kcal · 38 g protein per serving
Silkė pataluose – layered herring salad (lighter)Illustration
Silkė pataluose – layered herring salad (lighter)90 min · 258 kcal · 12 g protein per servingTeriyaki salmon with rice and cucumber20 min · 546 kcal · 32 g protein per servingVietnamese rice noodle bowl with prawns20 min · 434 kcal · 32 g protein per serving

Frequently asked questions

How often should I eat fish?

The usual advice is to eat fish 1–2 times a week, including at least one oily fish (salmon, mackerel, herring), because it contains omega-3 fatty acids.

Is salted herring OK when losing weight?

Yes, it just contains a lot of salt. Keep the portion moderate, or soak the herring in water or milk – some of the salt will come out.

How much should you actually eat?

The free calculator works out your daily calories and protein in about a minute – never below a safe minimum. Then pick recipes from here that fit. No sign-up needed.

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