7 Low Fat Fish and Seafood Recipes

Many of us eat little fish or seafood in the course of a week, which is a pity, as fish is a great source of protein that happens to be low in saturated fat. Indeed, fish is an excellent source of omega-3 fatty acids, the good fats our bodies need but cannot manufacture. Make it a goal to include fish in your diet, preferably twice a week.

  • 01 of 07
    Lemon cod
    Roulier/Turiot / Getty Images

    Cod is easily available, and usually fairly inexpensive. It's relatively mild-tasting, which means it's an easy fish to add flavor with. A simple drizzle of lemon, garlic, olive oil combined with a sliver of butter for added flavor, and some fresh chopped parsley make this heart-healthy fish dish divine.

  • 02 of 07
    Salmon with lemon sauce
    Salmon may be a fatty fish, but it should still be included as part of your overall low-fat diet. Salmon is chock full of the right kind of fats, specifically omega-3 fatty acids, which are thought to protect against heart disease, inflammation, certain types of cancer, diabetes, Alzheimer’s disease, and macular degeneration. Salmon is such a rich-tasting fish that a 4- or 5-ounce portion is more than satisfying. Try and buy wild salmon if you can.
  • 03 of 07
    Fiesta-Style Scallops
    Fiesta-Style Scallops. Fiona Haynes

    Add some zest to your seafood with these fiesta-style scallops. Scallops are mild, delicate and appeal even to those who are not terribly fond of seafood. They're quick and easy to cook, too. If you need some help on what to look for when shopping for scallops, try this handy guide to buying fresh scallops.

  • 04 of 07
    Fish Tacos
    Fish Tacos. Fiona Haynes
    You don't need greasy, deep-fried fish for tacos. Instead use firm white fish such as cod or halibut, and marinate them for a short time to infuse flavor. These fish tacos are perfect for those who need to eat wheat or gluten free, too.
    Continue to 5 of 7 below.
  • 05 of 07
    Low Fat Fish Pie
    Low Fat Fish Pie. Fiona Haynes

    This fish pie counts as comfort food, but it's comfort food lite. Instead of making a sauce using a butter and flour base, the sauce is thickened with cornstarch. Only the potato topping has a small amount of butter in it. Cod is perfect for this pie, but other white fish would be great, too.

  • 06 of 07
    Breaded Fish
    Breaded Fish. Fiona Haynes
    Frozen fish sticks be gone! These crunchy chunks of breaded fish are real kid pleasers. Baked rather than fried, these chunks of breaded cod go perfectly with oven-fried russet potatoes and peas.
  • 07 of 07
    Seared scallops
    Matthew O'Shea / Getty Images
    Frozen jumbo sea scallops from Trader Joe's are handy to keep on hand for a dish like this. Be sure to squeeze and pat them dry after defrosting, and be sure not to overcook them. As one reviewer noted, this dish has it all: low fat, easy to cook, and delicious.