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Jeff      Cole

Jeff Cole is back calling balls and strikes with help from heart team

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Fish Recipes for Each Week of Lent

Tilapia fish topped with crumb topping served with rice and vegetables.

Delicious fish recipes that do a heart good!

Tomorrow, Ash Wednesday, marks the start of Lent. Through Easter, it is customary for those of the Catholic faith to eat fish on Fridays and avoid meat.

Including fish in your diet regularly is also good for another reason we're celebrating this month: your heart! For both reasons, we thought we'd pass along seven different fish recipes to try whether you're honoring Lent or are aiming to include more fish in your diet. There are many tasty and different ways to enjoy fish, you'll see!

To keep your heart healthy, the American Heart Association recommends eating fish twice a week. Enjoy!

Recipe 1: Baked Tilapia with Lemon and Parsley

Serves 4.

Ingredients:

  • 4 tilapia filets, 4 ounces each
  • 1 lemon, sliced across into 8 thin circles
  • Fresh or dried parsley
  • Pepper
  • Garlic powder

Instructions:

  1. Preheat oven to 350 degrees.
  2. Spray a baking dish with non-stick cooking spray.
  3. Lay tilapia filets in a single layer in baking dish.
  4. Sprinkle with pepper and garlic powder.
  5. Trim parsley leaves from the stalks and sprinkle the leaves liberally on each filet.
  6. Top each filet with lemon slices.
  7. Cover with foil and bake for about 15 minutes or until fish is opaque and flakes easily with a fork.

 

Recipe 2: Grilled Salmon

Serves 4.

Ingredients:

  • 4 salmon filets
  • 2 teaspoons olive oil
  • 2 teaspoons lemon juice

Seasonings:

  • Kosher salt
  • Garlic powder
  • Crushed red pepper
  • Parsley
  • Dill
  • Paprika

Instructions:

  1. Heat grill to medium-high heat.
  2. Drizzle 1 teaspoon oil and lemon juice over one side of salmon filets.
  3. Lightly sprinkle each of the seasonings across the top.
  4. Pick up each salmon filet with a fork and gently turn over.
  5. Repeat oil, lemon juice and seasonings. Allow to marinate for at least 15 minutes.
  6. Grill on each side for 5-7 minutes until opaque in the center and flakes easily with a fork.

Recipe 3: Parchment Baked Halibut with Pesto, Zucchini and Carrots 

Recipe 4: Parmesan-Crumb Topped Whitefish

Serves 4.

Ingredients:

  • 4 filets of any white fish you prefer, such as tilapia or halibut
  • Kosher salt
  • Pepper
  • Garlic powder
  • ¼ cup breadcrumbs
  • ¼ cup shredded Parmesan cheese
  • 2 teaspoons olive oil

Instructions:

  1. Preheat oven to 350 degrees.
  2. Spray a baking dish with non-stick cooking spray.
  3. Lay fish filets in a single layer in baking dish.
  4. Sprinkle with salt, pepper and garlic powder.
  5. Mix bread crumbs and cheese in a small bowl. Drizzle with oil and stir to combine.
  6. Top each fish with the breadcrumb mixture.
  7. Bake uncovered for about 15 minutes or until fish is opaque and flakes easily with a fork.

Recipe 5: Salmon Croquettes

Serves 4. 

Ingredients:

  • 1 can (15 oz) salmon, without bones and skin
  • 1 egg
  • ¼ cup Italian-style breadcrumbs
  • ½ small white onion, diced
  • 1 tablespoon dried parsley
  • 2 teaspoons canola oil

Instructions:

  1. Combine salmon, egg, breadcrumbs, onion and parsley in a small bowl.
  2. Heat 1 teaspoon oil on medium heat in a medium-sized skillet.
  3. Form salmon mixture into 4 balls, then flatten gently into patties.
  4. Place each patty in the oiled skillet. Cook for about 10 minutes or until beginning to turn golden brown on the bottom.
  5. Add remaining oil to the pan and gently flip over each patty. Cook another 10 minutes until the bottom is golden brown as well.

Suggested pairing: Serve with mashed potatoes.

Recipe 6: Shrimp Fajitas

Serves 4.

Ingredients:

  • 16 oz shrimp (fresh or frozen and thawed), deveined and peeled
  • 1 lime, sliced in wedges
  • 4 tablespoons cilantro, chopped
  • Olive oil
  • Crushed red pepper
  • Kosher salt
  • Fresh ground black pepper
  • Chili powder
  • Cumin
  • Paprika
  • 8 yellow corn tortillas (the thinnest ones tend not to crack)

Toppings:

  • Salsa
  • Plain, non-fat Greek yogurt or low-fat sour cream
  • Spring mix or lettuce, shredded

Instructions:

  1. Place prepared shrimp on a plate.
  2. Add olive oil, squeeze lime and lightly sprinkle each of the seasonings.
  3. Allow to marinate in the fridge for at least 15 minutes.
  4. Heat a medium non-stick skillet over medium heat. Add shrimp and cook, flipping occasionally, for about 5 minutes or until shrimp are opaque.
  5. Warm tortilla shells in the microwave for about 10 seconds. Fill the shells with shrimp and top with lettuce, salsa and sour cream.

Suggested pairing: Brown rice

Recipe 7: Baja Fish Tacos

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