Healthy Baked Fish Recipes

This tofu recipe is inspired by chawanmushi, a Japanese custard that is very soft and delicate, made with lots of liquid, which flows out of the custard as you eat it. Incorporating soft tofu with the eggs makes the custard firmer and more substantial. Besides shrimp, this custard could be made with scallops, cooked lobster, crab or cooked fish. Serve as a first course or for lunch with a side of vegetables and rice.

This healthy paella recipe is inspired by the bounty of Provençal farmers' markets. Instead of sausage and chicken, fresh artichoke, green beans, fennel and onion are nestled with shellfish and white fish to create a light but delicious recipe. Serve with lemon wedges, if desired.

A quick Asian orange sauce gives this healthy salmon dinner recipe bright flavor. No broccolini? Swap in 8 ounces broccoli florets and roast for 5 minutes in Step 3.

If you are trying to boost your intake of omega-3s, try this simple favorite. It is a great way to use convenient canned (or leftover) salmon. The tangy dill sauce provides a tart balance.

In this healthy seared fish recipe, salting the fish's skin draws out the moisture, which helps it get nice and crispy in the hot pan. Here, black sea bass is served on top of polenta that's enriched with a buttery summer squash puree. Garnish with lemon wedges, if desired.

Shrimp enchiladas offer a taste of coastal Mexican cuisine but some versions contain so much cheese, butter and sour cream that they can pack a whopping 50 grams of fat per serving. Our version has vibrant flavor and only half the calories and 6 grams of fat per serving, plus we use precooked peeled shrimp so you can get the dish on your table fast enough for a weeknight supper. The addition of refried beans helps makes these enchiladas an excellent source of fiber as well.

Many cooks think crab cakes require a lot of effort, but they're actually not difficult. And with this corn-studded version, accented with fresh lime, mint and cilantro, the time you do spend will be rewarded with raves. Browning the cakes in a skillet and then finishing them in the oven produces a crisp crust and ensures even cooking.

In this Italian paella recipe, potatoes and other vegetables are layered with mussels and rice and baked in a casserole dish. Be sure to cover the rice completely with vegetables to ensure it cooks properly.

Don't be intimidated by this fancy-looking breaded-salmon pinwheel--it's quite easy to do. This technique works best when you use “center-cut” salmon fillet. If you don't have a center-cut fillet or want to simplify the preparation, leave the fillet whole, spread the mayonnaise over it, top with the breadcrumb mixture and bake. To cut down on prep time, ask your fishmonger to skin the salmon for you. Serve with garlic-rosemary roasted potatoes and wilted spinach.

Panko breadcrumbs and Parmesan cheese give this healthy baked fish recipe delectable crunch for a healthy homemade alternative to fish sticks or fried fish. For the best taste, be sure to use olive oil or avocado oil cooking spray to coat the fish. Serve with roasted carrots and steamed green beans.

Panko breadcrumbs and Parmesan cheese give this healthy baked fish recipe delectable crunch for a healthy homemade alternative to fish sticks or fried fish. For the best taste, be sure to use olive oil or avocado oil cooking spray to coat the fish. Serve with roasted carrots and steamed green beans.

Cooking in packets is a healthy and easy way to make moist fish with minimal cleanup. If you don't already have leftover cooked rice for this fish recipe, look for unseasoned cooked brown rice at the supermarket in shelf-stable packets near other grains or in the freezer section (defrost before using). Serve with sliced cucumbers and carrots tossed with a splash of rice vinegar.

This healthy appetizer platter of roasted vegetables and shrimp is served with romesco sauce, the classic red pepper and nut sauce from Spain. Thick like hummus, romesco is typically used as a dip but it's also delicious slathered on grilled bread, stirred into soups or spooned over chicken, fish or beef.

Here is an EatingWell take on a favorite seafood brunch dish that's usually dripping with saturated fat. Our version gets its richness from cottage cheese and yogurt, with a small amount of real Parmesan and Cheddar. We find that using just a little of a great-tasting cheese goes a long way in creating a full flavor.

Garlicky mushrooms spiked with bacon make a lovely garnish for halibut and polenta. We can't decide what we like best about this dish: the flavors, healthfulness, ease or the fact that there is so little cleanup! Serve with steamed green beans tossed with olive oil, whole-grain mustard and a squeeze of lemon.

Chinese five-spice powder makes this combo of shrimp, corn, snap peas and bell pepper sublime. Serve with quinoa or brown rice.

Tomatillos provide a distinctive tart flavor to a super-easy salsa that cooks with the catfish. Try it with tomatoes too.

Coating fish with nuts and baking it is an easy, foolproof way to cook it elegantly. And it is especially nice with a mild white fish like cod or halibut. The spinach turns a little yellowy because it's cooked with the acidic lemon juice, but what you lose in green color is more than made up for in great flavor.

Recipe developer Katie Webster's grandmother used to make a version of this dish with fresh-caught smallmouth bass from Vermont's Lake Champlain. Our updated version requires no fishing; just a trip to the supermarket for Pacific cod or tilapia.

Strong Mediterranean flavors, like garlic, oregano and olives, work well with mild-flavored fish.