Low Sodium Fish Recipes

Fish is one of the healthiest foods we can eat; it is best source of omega-3 fatty acids, which are incredibly important for your body and brain.

Fish is high in many important nutrients, including high-quality protein, iodine and various vitamins and minerals. Fatty types of fish are also high in omega-3 fatty acids and vitamin D.

There are so many great low sodium fish recipes here are some of my favorites

Spicy Sole and Vegetables

This is one of the Queens favorite recipes, Sole is one of the healthiest fishes to eat as it has a great source of selenium, vitamin B12 and phosphorus and add it to some of your favorite vegetables you won’t believe how good it tastes.

INGREDIENTS

• 2 tablespoons butter
• 2 cups sliced fresh mushrooms
• 2 garlic cloves, minced
• 4 sole fillets (4 ounces each)
• 1/4 teaspoon paprika
• 1/4 teaspoon lemon-pepper seasoning
• 1/8 teaspoon cayenne pepper
• 1 medium tomato, chopped
• ½ cup of finely chopped bell peppers
•   2 green onions, thinly sliced

DIRECTIONS

In a large skillet, heat butter over medium-high heat. Add bell peppers and mushrooms; cook and stir until tender. Add garlic; cook 1 minute longer. 

Place fillets over mushrooms. Sprinkle with paprika, lemon pepper and cayenne.

Cook, covered, over medium heat 5-10 minutes or until fish just begins to flake easily with a fork. Sprinkle with tomato and green onions.

Serves 4

NUTRITIONAL FACTS

1 serving: 174 calories, 7g fat (4g saturated fat), 69mg cholesterol, 136mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 23g protein.

Lemon Baked Fish

Fish is often overlooked by Phase One dieters, but you are allowed 6 oz of fish or lean meats per day. Here is one of my easy to bake fish recipes that are a little tangy.

INGREDIENTS

• 3 tablespoons lemon juice
• 3 tablespoons butter, melted
• 1/4 cup all-purpose flour
• 1/4 teaspoon paprika
• 1/4 teaspoon lemon-pepper seasoning
• 4 cod fillets (6 ounces each)
• 2 tablespoons minced fresh parsley
• 2 teaspoons grated lemon rind
  
  DIRECTIONS

Preheat oven to 400°. In a shallow bowl, mix lemon juice and butter. In a separate shallow bowl, mix flour and seasonings. Dip fillets in lemon juice mixture, then in flour mixture to coat both sides; shake off excess.

Place in a 13 x 9-in. baking dish coated with cooking spray. Drizzle with remaining lemon juice mixture. Bake 12-15 minutes or until fish just begins to flake easily with a fork. Mix parsley and lemon peel; sprinkle over fish.

Nutritional Facts
1 fillet: 232 calories, 10g fat (6g saturated fat), 87mg cholesterol, 477mg sodium, 7g carbohydrate (0 sugars, 0 fiber), 28g protein.

SOUTHWEST SALMON

This is such a tasty healthy recipe, this Southwest Salmon has a spicy Mexican flavor then this is definitely worth making.

Ingredients: 

4 Tbsp. extra-virgin olive oil

1 medium Red Onion, chopped

2 large Garlic Cloves, chopped

1/2 to 1 tsp. Crushed Red Pepper Flakes 

1 tsp. Ground Cumin 

Ground Black Pepper

Juice of 2 limes

3 Tbsp. Honey 

1 tsp. Chili Powder 

Four 6 oz. Salmon Fillets 

1 Red Bell Pepper, cored, seeded, and chopped

10 oz Frozen Corn kernels, defrosted 

1/2 cup low sodium chicken Stock

1 15 oz. can low sodium Black Beans, rinsed and drained

2 to 3 Tbsp. Fresh Cilantro, chopped

6 cups Baby Spinach

Directions:

Preheat a medium skillet over medium heat with 2 tablespoons of the Olive oil.  Add the onions, garlic, red pepper flakes, cumin, salt and pepper.  Cook, stirring occasionally, for approximately 4 minutes.

While the onions are cooking, preheat a medium non-stick skillet over medium-high heat with the remaining 2 tablespoons of olive oil.  In a shallow dish, combine the juice of 1 lime, honey, chili powder and pepper.  Add the salmon fillets to the lime-honey mixture and toss to coat thoroughly.  Add the seasoned salmon to the hot skillet and cook until just cooked through, about 3 to 4 minutes on each side.

To the cooked onions, add the bell peppers and corn kernels and cook for 1 minute.  Add the chicken stock and continue to cook for another 2 minutes.  Add the black beans and cook until the beans are just heated through.  Remove the skillet from the heat and add the juice of the second lime, the cilantro, and spinach.  Toss to wilt the spinach and then taste and adjust the seasoning.  Serve the lime-and-honey-glazed salmon on top of the warm black bean and corn salad.