Fish is a very nutritious food that provides protein and good fats, and in the case of the Weight Watchers diet where SmartPoints are appointed to each meal, you can find many zero to three SmartPoints dishes that involve fish.
Thus, if you want to eat healthily and save some of your points for treats such as dessert and even alcohol, you will find some of the most popular fish recipes in our list below.
While you can find many of these recipes in restaurants, they aren’t complicated to follow which means that you should have no problems cooking them at home. Fresh fish is recommended, so you may want to take your favorite fishing rod and reel combo out on the water to ensure you have enough supplies.
We want to start our list with something that is relatively simple to cook, that won’t take much time to prepare. It is also delicious, and most importantly, will only cost you 3 SmartPoints. This skillet dinner despite being very simple, has lots of flavors in it: honey, garlic, ginger, and cilantro. You may even add some chopped hot peppers if you are a fan of spicy fish recipes.
You need to gather the following ingredients before you start: two tablespoons of honey, low sodium soy sauce, and balsamic vinegar. You will also need one tablespoon of ginger root (make sure it is fresh and minced), the same quantity of peanut oil, one clove, and some medium garlic cloves.
The list of ingredients continues with ¼ cup of cilantro (which should be fresh and divided), ¾ teaspoon of table salt, and ½ teaspoon black pepper. Finally, we have the central star of our recipe: the 1 pound of uncooked halibut fillet bought from your favorite fishmonger, since we recommend you avoid frozen fish.
First, you will need to combine the honey, vinegar, ginger, garlic, soy sauce, 2 tablespoons cilantro, ¼ teaspoon pepper, and ½ teaspoon salt in a baking dish or bowl to make the marinade. You can then put it aside and start with the fish by washing and patting it dry. Rub the remaining ¼ teaspoon of salt and pepper into both sides of the halibut.
You can then add the fish to marinade by covering the dish or the bowl and let it refrigerate for 30 minutes to 1 hour. When you are prepared to start cooking, take the fish from the marinade and set a heavy skillet over a medium heat and add the oil. When the oil begins to shimmer, you can add the halibut and let it cook until it loses its translucence.
You should flip it once and let it cook about 4 to 6 minutes per side, depending on how thick the fillets you have available are. Once done, remove the fish from the skillet and place it on a serving plate and tent to keep warm.
Now use the same skillet over a medium heat and add the marinade and let it cook until it thickens, 3 or 5 minutes should be enough. You can then pour the marinade over the fish and garnish it with the remaining cilantro. You can serve it immediately. If you want, you can also garnish it with rice and steamed vegetables such as broccoli or sugar snap peas.
Honey-Mustard Roasted Salmon
The sweet honey and the hot mustard are balanced wonderfully in this Dijon sauce, and while the original recipe recommends using uncooked wild pink salmon fillets, you can actually play with the recipe a bit.
You can try the sauce with other types of fish you have available. Even grilled or roasted pork and chicken will combine wonderfully with the Dijon sauce. The catch is that using other meat or fish will change the 2 SmartPoints score.
The first step is to preheat the oven to 400 degrees Fahrenheit and coat a shallow baking dish with some cooking spray. We recommend you use only cooking spray instead of oil or butter to maintain the 2 SmartPoints that this dish has garnered.
Now while the oven is heating, it is time to prepare the sauce. Take a small bowl and whisk together ¼ cup of Dijon mustard, 2 tablespoons of honey, 1 tablespoon of white wine vinegar, ¼ teaspoon of dry mustard, and ¼ teaspoon of garlic powder.
Once that is done, remove 2 tablespoons of mustard sauce and brush it over the salmon fillets. Put 2 teaspoons of dill into the remaining mustard sauce and set it aside. Finally, roast the salmon until the fillets are fork-tender, which should take about 15 minutes. You can serve the salmon with mustard sauce spooned over the top.
This recipe should yield about 4 serves with 1 ½ tablespoons of sauce per serving.
Crispy Cod with Malt Vinegar
For the final recipe, we have a quick snack that has a score of only 1 SmartPoint. You will need 1 ½ pound of uncooked Pacific cod (skinless, and cut into 6 equal fillets), 1 teaspoon of kosher salt and seafood seasoning, ½ teaspoon of black pepper, 3 teaspoons of white all-purpose flour, 1 large egg, 2 cups of corn flakes, and 2 teaspoons of malt vinegar.
Preheat the oven to about 425F first; now place a wire rack over a baking sheet and coat it lightly with cooking spray. Season the dry fillets with salt and pepper, and combine the seafood seasoning and the flour and in a shallow bowl. Take a second shallow bowl and beat an egg into it. Place the crushed cornflakes in another shallow bowl.
Now you need to dredge each fillet in flour (make sure to shake off the excess), then dip it in egg, and finally dredge it in cornflakes. Next, you need to place the dredged fillets on a prepared pan and repeat the process with the remaining ingredients. Bake the fillets until the fish is firm and flakes easily with a fork. It should not take more than 15-18 minutes.
You can serve it drizzled with malt vinegar.