DollopHealthy white fish recipes
37 recipes
White fish dinners with 550 calories or fewer and at least 20 grams of protein a serving, lightest first. They average 410 calories and 31 grams of protein a serving.
Air fryer frozen fish fillets
210 calories, 27 g protein
25 min
Baked tilapia
220 calories, 29 g protein
25 min
Air fryer tilapia
230 calories, 29 g protein
20 min
Parmesan crusted tilapia
240 calories, 32 g protein
25 min
Sheet pan lemon pepper fish and green beans
260 calories, 24 g protein
35 min
Air fryer cod
260 calories, 32 g protein
20 min
Baked cod and shrimp
280 calories, 35 g protein
35 min
Air fryer fish nuggets
300 calories, 22 g protein
35 min
Baked cod
300 calories, 32 g protein
30 min
Tilapia florentine
330 calories, 35 g protein
35 min
Ryba po grecku (Polish fish with carrots and tomato)
340 calories, 24 g protein
55 min
Cajun shrimp and tilapia foil packets
350 calories, 42 g protein
35 min
Sheet pan tilapia and potatoes
370 calories, 32 g protein
45 min
Microwave Vietnamese caramel fish
390 calories, 28 g protein
32 min
Cioppino (San Francisco seafood stew)
400 calories, 38 g protein
60 min
Smoky sheet pan cod and potatoes
430 calories, 35 g protein
55 min
Fish in salsa verde (pescado en salsa verde)
430 calories, 28 g protein
35 min
Fish pie
440 calories, 29 g protein
80 min
Microwave chraime (spicy North African fish in tomato sauce)
440 calories, 32 g protein
18 min
Brazilian fish stew (moqueca)
450 calories, 31 g protein
45 min
Fish cakes
450 calories, 26 g protein
75 min
Microwave lemon pepper fish with couscous
450 calories, 31 g protein
20 min
Fish curry
470 calories, 29 g protein
45 min
Mediterranean baked cod with tomatoes and olives
470 calories, 33 g protein
35 min
Air fryer catfish
470 calories, 29 g protein
25 min
Air fryer fish sandwiches
480 calories, 26 g protein
35 min
Thieboudienne (Senegalese fish and rice)
480 calories, 26 g protein
100 min
Vietnamese caramel catfish (cá kho)
480 calories, 24 g protein
50 min
Blackened tilapia with cilantro lime rice
490 calories, 34 g protein
35 min
One-pan cod and rice
490 calories, 38 g protein
45 min
Fish Veracruz (pescado a la veracruzana)
500 calories, 29 g protein
40 min
Lemon oregano tilapia with Greek lemon rice
510 calories, 34 g protein
45 min
Cha ca (Vietnamese turmeric fish with dill)
510 calories, 30 g protein
45 min
Fish sarciado (Filipino fish in tomato and egg sauce)
520 calories, 32 g protein
45 min
Steamed fish with ginger and scallions
530 calories, 35 g protein
30 min
Sweet chili tilapia
540 calories, 34 g protein
30 min
Saengseon jeon (Korean pan-fried fish)
550 calories, 34 g protein
40 min
Costs and nutrition are estimates for one serving, worked out from typical US grocery prices and standard nutrition values for what each recipe uses.
More ways to cook white fish
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