Today we share with you 7 Healthy Fish Recipes For Weight Loss that are perfect for weeknight dinner.
I hope you like all these easy recipes.
The 7 Best Fish Recipes For Weight Loss
Fish and seafood are rich in protein and omega-3 fatty acids.
1 low carb salmon with salsa 280 calories (1 serving)
Ingredients and preparation
1/4 medium red onion
1 medium tomato
1 tbsp parsley
corn
salt and black pepper
2 tbsp lemon juice
1/4 tsp cumin powder
1/4 tsp chilli powder
1/4 tsp paprika
1/4 tsp onion powder
1 tsp olive oil
salmon fillet
Stir the olive oil, garlic, and spices in a small bowl.
Brush the fillet with the spice mixture.
Heat a large pan or grill medium-high heat.
Add the fillet to the pan and cook for 5-6 minutes per side.
Remove from pan, top with salsa and serve immediately.
To make the salsa:Add the tomato, onion, corn and parsley to a large mixing bowl.
Drizzle with fresh lemon juice and a pinch of salt and pepper.
Gently mix with a spoon until fully combined.
Cod and bean mash 390 calories (4 serving)
Ingredients and preparation
5 red grape tomatoes
2 tsp olive oil
cod or sole
salt and black pepper
1 tbsp lemon zest
white beans boiled
1 garlic
1 tbsp lemon juice
6 basil leaves
Preheat oven.
Put the tomatoes onto a baking tray, rub with a little oil and some seasoning, Add the cod to the tray, top with most of the lemon zest and some more seasoning, then drizzle with a little more oil.
Roast for 8-10 mins until the cod flakes easily.
Meanwhile, add beans in a foodprocessor with the rest of the oil, garlic, basil lemon juice then pulse to a thick, slightly rough purée.
Season to taste.
serve the tomatoes and mash in a plates, top with the cod, then scatter with basil leaves and the remaining lemon zest.
Baked sole with potatoes 360 calories (1 serving)
Ingredients and preparation
7 oz baby potatoes
2 tsp olive oil
salt and black pepper
1 tbsp lemon zest
6 oz sole
1 tbsp fresh dill
1 tbsp lemon juice
Preheat oven to 350F
Place sliced potatoes and in a medium bowl and toss with olive oil, salt, pepper and lemon zest.
transfer on a parchment lined sheet.
Bake for 20 minutes, tossing halfway through.
Add the sole to the same bowl, drizzle with oil, salt, pepper and remaining lemon zest and toss to coat all sides.
Set aside.
Make the dill oil by mixing ingredients together in a small bowl.
Once the potatoes are fork tender ( after about 20 minutes) lay the sole over top and place it back in the oven.
Bake for 8-10 minutes or until sole is cooked to desired doneness.
serve the potatoes in a plate, top with the sole and spoon the flavorful dill oil over top.
Hummus with salmon recipe 430 calories (5 serving)
Ingredients and preparation
salmonfillet
1 tsp olive oil
salt and black pepper
2 lemon slices
chickpeas, boiled
peas, boiled
salt and black pepper
7 mint leaves
greek yoghurt
spinach
2 radishes
1 tbsp lemon juice
Preheat oven.
Put the fillet in an oven tray, add a drizzle of oil , then season with salt and pepper and top with lemon slices.
then bake for 13-15 minutes until the fillet is just cooked.
In a food processor, whizz the mint with the chickpeas, peas, yogurt and oil.
Season to taste and set aside.
place spinach and radishes in a plate, then drizzle with lemon juice.
Add salt and pepper.
Serve the fillet with the pea and mint houmous.
Cod recipe 300 calories (1 serving)
Ingredients and preparation
cod fillet
2 tsp olive oil
salt and black pepper
dried oregano
1 garlic
1 medium red bell pepper
4 oz spinach
1 oz low fat cream cheese
1 tbsp permasan cheese
shrimp and quinoa 310 calories (1 serving)
Ingredients and preparation
water
lemon slices
1 bay leaf
shrimp peeled
1/4 cup dry quinoa
1 garlic
1 tsp olive oil
1/4 medium red bell pepper
6 grape tomatoes
1/3 cup green peas cooked
salt and black pepper
shrimp peeled
Cook the quinoa
Add water and slices of lemon and bay leaf to a large stockpot set over medium heat.
Bring to a boil and allow to boil for 5 minutes.
Stir in the raw shrimp, cover and remove from heat.
Allow to rest for about 4 minutes, until all the shrimp are cooked through.
Pour the shrimp and liquid into a colander to strain, peel and set a side.
In a large skillet, heat oil to medium-low and sauté garlic and bell pepper until tender.
Add quinoa, grape tomatoes , green peas salt and black pepper and add shrimp, and continuing cooking 5 minutes.
Remove from heat and serve.
Vegetable salad 290 calories (1 serving)
Ingredients and preparation
water
lemon slices
fresh thyme
salmonfillet
2 leaves romaine lettuce
1 medium tomato
1/2 medium cucumber
1/4 medium yellow bell pepper
1 tbsp fresh parsley
salt and black pepper
2 tbsp lemon juice
I hope you like all these healthy recipes
Best Fish To Eat For Weight Loss – How To Include Fish In Your Diet
Fish is healthy, easy to digest, and contains good-quality protein.
It is the best source of omega-3 fatty acids, which aid weight loss.
Scientists have found that regular consumption of fish and fish oil can help reduce inflammation-induced obesity, reduce leptin and blood pressure levels, increase insulin sensitivity, and improve heart health.
According to the American Heart Association, eating non-fried fish once or twice a week has a cardioprotective effect due to its omega-3 fatty acid content.
Though following a fish diet is good for weight loss, not all types of fish are good for you.
Read on to find out which fish are the best for weight loss, how they can help you lose weight, ways to consume them, and a weight loss diet that will help you mobilize the fat.
Wild-caught salmon is a versatile fatty fish that is rich in omega-3 fatty acids.
It is, therefore, regarded as one of the best fish for weight loss.
You can get 121 calories from 3 oz of salmon.
It is rich in vitamin A, folate, niacin, vitamin B 12, calcium, magnesium, phosphorus, and lean protein .
Multiple studies have found a positive correlation between the consumption of salmon and weight loss .
A study conducted at the University of Iceland found that eating 150 g of salmon as part of an energy-restricted diet three times a week helped the subjects lose an average 3.
5 kg of weight
Canned or not, tuna is good for you if you are trying to lose weight.
It is rich in omega-3 fatty acids, EPA, and DHA.
Tuna is a good source of protein, calcium, iron, potassium, phosphorus, vitamin A, folate, niacin, and vitamin B12 .
Both fatty and skinny tuna are recommended for you .
You can easily prepare tuna salad, sandwiches, casseroles, wraps, and pasta.
Mackerel contains a good amount of protein, omega-3 fatty acids, EPA, DHA, vitamin B12, and selenium.
All these nutrients help reduce inflammation, improve metabolic rate, build lean muscle mass, and aid weight loss.
You can have grilled or boiled mackerel, mackerel stew, or mackerel curry for lunch or dinner in order to lose weight.
Herring is a fatty fish that is similar to a sardine.
It is rich in omega-3 fatty acids.
It is a good source of vitamins A, D, and B12, calcium, phosphorus, potassium, selenium, and protein.
Three servings of fatty fish a week can improve insulin sensitivity and leptin levels and aid weight loss in obese individuals.
Have poached or grilled herring with veggies to balance the daily requirement.
The FDA recommends consuming herring twice a week.
Cod is a great source of vitamin A, choline, magnesium, calcium, phosphorus, potassium, and selenium.
A study conducted at the University of Iceland found that consumption of 150 g of codfish for five days a week helps in losing more than 1.
7 kg weight in obese individuals along with improvement in blood pressure and insulin sensitivity and reduction in triglyceride levels.
Have it stewed or poached to get all the nutritional benefits.
Hilsa is a rich source of protein, fat, vitamin C, and calcium .
A study conducted at the Dhaka University on hypercholesterolemic subjects has found that though hilsa is fatty in nature, it can lower LDL (bad) cholesterol .
Though hilsa fish intake has not been found to be directly related to lower BMI, it is safe for your heart.
The six fish listed above can help you achieve your target weight.
But, you can also include any other fish in your diet and see good results.
If you want to lose weight, you must focus on losing fat and not lean muscle mass.
Fish are a good source of lean protein and help you build lean muscle mass.
Fish protein is effective in weight loss compared to any other animal protein as it improves satiety.
Moreover, fish contains the amino acid taurine.
Taurine could be beneficial in the prevention of obesity and diabetes.
The omega-3 fatty acids found in fish help your body achieve the recommended omega-3 to omega-6 fatty acid ratio.
This, in turn, helps reduce inflammation caused by the excessive omega-6 fatty acids found in most junk foods.
Unchecked inflammation can put the body in a state of stress and lead to weight gain.
Consuming fish can help reduce inflammation and your chances of gaining fat.
If you find the smell of fish off-putting, you can opt for fish oil supplements instead after consulting your doctor to meet your daily requirement of omega-3 fatty acids.
The American Heart Association recommends1 g/ day of omega-3 fatty acids to people with coronary artery disease.
A fish diet is beneficial for reducing triglyceride levels and the risk of coronary artery disease.
This, in turn, prevents the risk of a range of cardiovascular diseases, keeps you active, and inhibits all obesity-inducing triggers.
One more reason fish are a great option when you are on a weight loss mission is that they are low in calories.
So, you can have grilled or poached fish with veggies without consuming more than 350 calories.
You will not feel hungry for the next two hours, and your taste buds will also be satiated.
Increased consumption of fish has been found to lower stress levels and reduce the risk of depression.
So, consume fish or fish oil to stay healthy, mentally and physically.
Now, let me give you an idea of how your diet chart should look like after the inclusion of fish.
This sample diet chart gives you a good idea of what to eat, when to eat, and how much to eat.
Follow this chart, and you will lose weight effectively.
But, you must also be physically active to tone up.
Here are a few other points that you should keep in mind.
Consume other protein sources such as chicken breast, ground turkey, legumes, soy chunks, and mushrooms to provide your body the full set of essential amino acids.
Caution: Due to increased water pollution, there is a greater risk of mercury poisoning through fish.
Make sure you buy your fish from a trusted source.
You can also take fish oil supplements instead.
To conclude, fish are low in calories and rich in protein and healthy fats, which makes them highly nutritious.
By consuming fish regularly, you will be able to lose fat, improve bone health, and prevent skin and hair loss problems.
So, go ahead, shed fat, and look and feel gorgeous all the time.
Which fish is the lowest in fat?
All fish are low in fat and rich in protein.
They are a rich source of lean protein.
Is chicken or fish better for weight loss?
Any lean protein is good for weight loss.
Fish is always a great choice because of its amino acid content and because it is easy to digest.
But, if you don’t like the smell of fishy, you can eat other lean meats like chicken or lamb instead.
Does fish increase weight?
Eating anything in limited amounts does not increase weight.
Fish are low in calories and loaded with protein and healthy fats.
So, include grilled or baked fish for lunch and dinner to kickstart your weight loss journey.