A weight loss plan calls for fresh and filling dinners. What better way to satisfy your hunger than with flavorful fish recipes? Whether you fry it on Friday or eat it on any other day of the week, putting fish on your dinner plate could help you live longer, get healthier and even lose weight.
Though they’re not quite as celebrated as they once were for protecting your heart, fatty fishes still have benefits for your ticker: A study, published in the Journal of Internal Medicine, found that higher fish and long-chain omega-3 fatty acid intake can reduce the risk of cardiac-related death by 10 percent, says Science Daily. According to the National Institutes of Health Office of Dietary Supplements, fatty fishes also pack in more vitamin D than any other food, activating calcium for stronger bones and boosting immune system function.
Eating fish can also help with weight loss: A study of 481 postmenopausal women, published in the Journal of the Academy of Nutrition and Dietetics, found that eating more fish meant losing more weight. The Dietary Guidelines for Americans and the American Heart Association (AHA) recommend eating two servings of fish per week for better health. According to the AHA, fish is a low-calorie source of high-quality protein that’s the perfect addition to a dieter’s menu.
Seafood like fish is a wonderful PowerFuel for your Nutrisystem plan and Flex meal recipes. According to the United States Department of Agriculture (USDA), three ounces of cooked tilapia delivers a whopping 21 grams of protein and just 108 calories! A high-protein diet has been shown to decrease hunger and appetite while increasing muscle mass and metabolism, says Healthline. It’s a weight loss win-win!
Put that protein-packed power to good use: Schedule a weekly fish night and make it delicious—and Nutrisystem-friendly—with one of these nutritious and delicious fish recipes.
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Here are 16 fish recipes for a smart and satisfying dinner:
1. Shrimp-Stuffed Fish >
Calories per Serving: 228
On Nutrisystem, Counts As: 1 ½ PowerFuels and 2 Extras
Double your protein—and your decadence—with this stuffed fish recipe. It’s got a flavor that’s straight out of a high-end seafood restaurant, but oh-so-easy to make at home. Complete with lemon-y flavor and rich creaminess from a homemade cream cheese stuffing, you’ll never believe this stuffed fish fillet is only 228 calories per serving! Pair it with your favorite SmartCarb for a perfect Flex Meal.
2. Air Fryer Fish Sticks with Tartar Sauce >
Calories per Serving: 273
On Nutrisystem, Counts As: 1 SmartCarb, 1 ½ PowerFuels and 1 Extra
Air fryer meals and fish recipes belong together. The magic of an air fryer makes these fish sticks as crunchy as anything you’ll find in the freezer case. The natural tang from nonfat plain Greek yogurt means the homemade tartar sauce tastes better than bottled—and with more protein and fewer calories. These fish sticks will be a hit with your whole family! At just 273 calories per serving, they’re a comfort food that only feels like a cheat meal.
3. Miso Salmon with Kale and Beets >
Calories per Serving: 236
On Nutrisystem, Counts As: 1 PowerFuel, 3 Extras and 1 Vegetable
This dinner is a plate filled with superfoods: Salmon delivers fatty acids and vitamin D, kale comes in with filling fiber and beets bring along several vitamins and minerals. Even the miso packs a probiotic punch! The best part? This meal is also loaded with one more thing: Flavor. It’s great for your health but even better for your taste buds!
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Read More4. Blackened Fish Sandwich >
Calories per Serving: 302
On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel, 1 Extra and 1 Vegetable
Flaky cod fillets, Cajun spices and crunchy cabbage slaw come together to make this perfect, protein-packed sandwich. You’ll create your own seasoning mixture for the fish—don’t worry, it’s easy! Plus, you’ll whip up a creamy, yogurt-based sriracha sauce that’s great for many fish recipes. It’s a colorful, filling meal that you’ll love to make again and again.
5. Fish Tacos >
Calories per Serving: 363
On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel, 2 Vegetables and 3 Extras
Who doesn’t love fish tacos? This recipe hits the spot, with spicy flavors from a simple fish marinade, zesty citrus juices and creamy avocado. To top it all off, a secret sauce—a homemade tomatillo drizzle with onions, jalapeno and garlic. It’s a salsa that’s perfect for these tasty tacos and may even become your go-to for chips, burrito bowls and more.
6. Open-Faced Tuna Melt >
Calories per Serving: 293
On Nutrisystem, Counts As: 1 SmartCarb and 2 PowerFuels
This tasty take on a customer favorite transforms a package of Nutrisystem Tuna Salad into a magnificent, melty meal with just five ingredients and a few minutes under the broiler. Just top sourdough with the tuna salad, tomatoes, red onion and a slice of reduced-fat provolone for a delicious dish that’s perfect for lunch or an ultra-quick, no-fuss dinner. Click here to stock up on our tasty Tuna Salad! >
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Read More7. Sushi Tuna Tower >
Calories per Serving: 295
On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel and 2 Extras
Sushi calories usually add up quickly: From the sticky rice to sauces on the side, a little meal can put a big dent in your daily diet plan. This tuna tower solves it all—you get the sushi you love in a portion that satisfies, all for just 295 calories. It’s not magic… it’s math: Swapping in light mayo for full-fat and reducing the amount of rice in favor of high-protein fish saves calories without sacrificing flavor. Just press the ingredients into a bowl, refrigerate for 30 minutes and dig in to this towering treat.
8. Air Fryer Fish and Chips >
Calories per Serving: 391
On Nutrisystem, Counts As: 2 SmartCarbs, 1 ½ PowerFuels and 1 Extra
More miracles from the air fryer! This time, it does double-duty: In less than 15 minutes, the little countertop wonder will cook both impossibly crisp fish and crunchy potatoes worthy of any pub. The only difference is the calories—instead of using oil to add loads of fat to this delicious meal, the air fryer circulates super-heated air to create the same crunchy exterior without any added guilt. Want to make this meal even more diet-friendly? Swap out the chips for veggies—by itself, the fish clocks in at just 205 calories per serving.
9. 3-Step Tuna Patties >
Calories per Serving: 125
On Nutrisystem, Counts As: 1 PowerFuel and 1 Extra
In just three simple steps, you can elevate canned tuna from humble pantry staple to a gourmet meal worthy of fancy dinner. To make these perfect, flavorful patties, you’ll just mix together drained tuna with some simple ingredients like Dijon mustard, egg and parsley, then pan-fry hand-formed patties for three minutes on each side. They’re perfect for a sandwich, on top of a salad or paired with roasted vegetables for an easy, low-calorie centerpiece that will make any dinner delicious.
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Read More10. Air Fryer Catfish >
Calories per Serving: 230
On Nutrisystem, Counts As: 2 PowerFuels and 1 Extra
We’ve said it before: Our members and followers are geniuses, and this recipe proves it. Barbara, a Leaf reader, created this delectable dish that you need to try ASAP! In just 20 minutes, your air fryer turns catfish, a little bit of oil and some spices into a flavor-packed main course that pairs perfectly with crunchy coleslaw, roasted green beans and your other favorite go-to vegetables.
11. Avocado Tuna Melt Panini >
Calories per Serving: 344
On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel, ½ Vegetable and 3 Extras
Swapping out mayo for creamy avocado in tuna salad is a calorie-saving, weight loss classic: The avo adds flavor and healthy fats that make the salad even more satisfying. This Tuna Melt Panini cranks it up to a whole new level, featuring melty, reduced-fat cheese and a crunchy exterior created by a panini press. You can also use a countertop grill or even just a frying pan—by placing another heavy pan on top of the sandwich, you’ll get the same panini press effect.
12. Salmon Sushi Bowl >
Calories per Serving: 425
On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel and 3 Extras
The recipe says “sushi” but the fish is cooked—you can use pre-cooked salmon or bake some of your own to top this protein-packed power bowl. And you’ll have much more than fish to enjoy: The recipe has crunchy carrots and cucumber, spicy sushi ginger slices and an easy, flavorful ginger soy sauce that comes together with just four simple ingredients. Make two bowls—one for dinner tonight and another to take for lunch tomorrow for a perfect grab-and-go meal. This is one of our favorite fish recipes for meal prepping!
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Read More13. Spicy Teriyaki Tuna Steak >
Calories per Serving: 120
On Nutrisystem, Counts As: 1 PowerFuel and 1 Extra
Tuna steak is flaky, hearty and incredibly easy to make well: Just bake for about 10 minutes at 400 degrees and it’s ready for the dinner plate. Topping it with a mixture of teriyaki sauce, honey and a few other ingredients gives this steak a tasty bonus—a sticky, slightly sweet glaze that makes the fish even more delicious. At an astoundingly low 120 calories per serving, it’s a perfect start to a filling, well-rounded meal. Pair it with brown rice or potatoes and a heaping helping of your favorite non-starchy vegetables for a colorful, flavorful dinner.
14. Crispy Salmon with Pomegranate Salsa >
Calories per Serving: 232
On Nutrisystem, Counts As: 2 PowerFuels and 2 Extras
This simply-prepared salmon takes on a unique, tangy flavor from a simple pomegranate salsa that’s a snap to mix together. Don’t be intimidated: You don’t even need to cut the pomegranate yourself. If you haven’t seen them, your grocery store has pomegranate seeds (or arils) in the refrigerated area with sliced fruits—so you can get the zip of the antioxidant-loaded superfood without the mess. Mix it with spicy jalapeno, crunchy jicama and a few other ingredients for a salmon topper you won’t soon forget.
15. Mahi Mahi with Pineapple Mango Salsa >
Calories per Serving: 182
On Nutrisystem, Counts As: 1 PowerFuel and 2 Extras
This homemade salsa will give you a taste of vacation, even if you can’t leave home: With pineapple and mango mixed with jalapeno, cilantro, red onion and lime, the fruity salsa in this dish is like a trip to a bar with tables in the sand. But you don’t have to go far—or be on a cheat day—to enjoy this dinner. In just eight short minutes, you can get the taste of vacation fast… and guilt-free.
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Read More16. Instant Pot Salmon with Chili Lime Sauce >
Calories per Serving: 342
On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel, ½ Vegetable and 3 Extras
Your Instant Pot makes fish recipes easy as can be! This recipe really is almost done in an instant: In just three minutes, the Instant Pot will cook your salmon to perfection, making it ready for the recipe’s real star: a simple, low-calorie, homemade chili lime sauce. By mixing together a little oil, honey, lime juice and fresh herbs and spices, you’ll have a simple sauce that goes perfectly with your ready-already fish and vegetables. It’s a citrusy, spicy accompaniment that loads up the flavor without packing your plate with extra fat or calories.
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