500-Calorie Dinners: Fish

Fish is an excellent source of lean protein and it cooks quickly.

These 500-calorie fish dinners take less than 45 minutes from start to finish. Browse through these dinners to choose your main dish recipe, then pick from the suggested side dishes, desserts or drinks to round out your 500-calorie meal. Whatever you choose, you can't go wrong getting more fish into your diet.

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Watch us make a 500-calorie meal.


Tuna Steaks Proven?al

Pictured Recipe: Tuna Steaks Provençal

Tuna Steaks Provençal

214 calories
A colorful mixture of yellow and red bell peppers, red onion, tomatoes and olives is a quick and flavorful topping for simple tuna steaks. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Brussels Sprouts with Bacon-Horseradish Cream
80 calories
Sicilian-Style Broccoli
63 calories

Serve with:
Pearl barley, 1/2 cup
97 calories
• Polenta, 1/2 cup
74 calories

Choose one dessert:
Baby Tiramisù
107 calories
• White wine (5-ounce glass)
116 calories


Ginger-Steamed Fish with Troy's Hana-Style Sauce

310 calories
This shoyu-based sauce with fresh ginger, garlic and sesame is a Hana classic. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Sesame Snap Peas with Carrots & Peppers
78 calories
Glazed Mini Carrots
74 calories

Choose one side dish:
Brown rice, 1/2 cup
109 calories
Whole-Grain Rice Pilaf
97 calories


Pictured Recipe: EatingWell Fish Sticks

EatingWell Fish Sticks

289 calories
You can make these homemade fish sticks in about the same amount of time it takes to bake a box of the frozen kind. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Butternut & Barley Pilaf
176 calories
Cheesy Broccoli-Potato Mash
135 calories

Choose one vegetable:
• Shredded cabbage with lemon, salt, pepper and 1/2 tsp. extra-virgin olive oil (1/2 cup)
38 calories
Steamed asparagus with chopped fresh chives (1/2 cup)
20 calories


Cashew Salmon with Apricot Couscous

487 calories
Yogurt sauce flavored with lemon, cumin and cilantro tops this Indian-inspired grilled salmon and apricot couscous. To round out your 500-calorie meal, serve with one from each group:

Serve with:
• Steamed broccoli with a pinch of cumin and a squeeze of lemon (1/2 cup)
22 calories
Steamed snap peas (1/2 cup)
35 calories


Salmon with Pepita-Lime Butter

185 calories
Lime juice, chili powder and pepitas give this salmon Mexican flair. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Brown rice with lime juice and chopped fresh cilantro (1/2 cup)
109 calories
Maple-Roasted Sweet Potatoes
96 calories

Choose one vegetable:
Southwestern Calico Corn
98 calories
Simple Sautéed Spinach
68 calories

Choose one dessert:
Pineapple-Raspberry Parfaits
112 calories
• White wine (5-ounce glass)
116 calories


Pictured Recipe: Honey-Soy Broiled Salmon

Honey-Soy Broiled Salmon

161 calories
Soy sauce, rice vinegar & honey makes a delicious marinade and sauce. To round out your 500-calorie meal, serve with one from each group:

Serve with:
• Zucchini and red bell pepper tossed with 1 tsp. extra-virgin olive oil (1 cup)
75 calories
Sesame Snap Peas with Carrots & Peppers
78 calories

Choose one side dish:
Wild Rice with Shiitakes & Toasted Almonds
158 calories
• Whole-wheat pasta with 1 tsp. melted butter (1/2 cup)
120 calories

Choose one dessert:
Apple Cider Granita
103 calories
Fast Strawberry Frozen Yogurt
100 calories