Eat More Fish

— Written By and last updated by
en Español / em Português

El inglés es el idioma de control de esta página. En la medida en que haya algún conflicto entre la traducción al inglés y la traducción, el inglés prevalece.

Al hacer clic en el enlace de traducción se activa un servicio de traducción gratuito para convertir la página al español. Al igual que con cualquier traducción por Internet, la conversión no es sensible al contexto y puede que no traduzca el texto en su significado original. NC State Extension no garantiza la exactitud del texto traducido. Por favor, tenga en cuenta que algunas aplicaciones y/o servicios pueden no funcionar como se espera cuando se traducen.


Inglês é o idioma de controle desta página. Na medida que haja algum conflito entre o texto original em Inglês e a tradução, o Inglês prevalece.

Ao clicar no link de tradução, um serviço gratuito de tradução será ativado para converter a página para o Português. Como em qualquer tradução pela internet, a conversão não é sensivel ao contexto e pode não ocorrer a tradução para o significado orginal. O serviço de Extensão da Carolina do Norte (NC State Extension) não garante a exatidão do texto traduzido. Por favor, observe que algumas funções ou serviços podem não funcionar como esperado após a tradução.


English is the controlling language of this page. To the extent there is any conflict between the English text and the translation, English controls.

Clicking on the translation link activates a free translation service to convert the page to Spanish. As with any Internet translation, the conversion is not context-sensitive and may not translate the text to its original meaning. NC State Extension does not guarantee the accuracy of the translated text. Please note that some applications and/or services may not function as expected when translated.

Collapse ▲

In Eastern North Carolina, we think about seafood in the summer, but fish is especially good for you all year long!! Fish packs a nutritional punch that can help your mind, your body, and even your skin.

Fish is one of the most beneficial protein sources for your diet. It’s filled with essential nutrients, like omega-3 fatty acids, and is a great source of protein to keep your body lean and your muscles strong. Fish doesn’t only impact your waistline, but also other functions of your body including your liver, brain, and even your sleep. So make sure you’re incorporating fish into your diet to reap all these terrific health benefits!!

Mediterranean Fish

4 (6 oz) fillets halibut
1 tablespoon Greek seasoning
1 large tomato, chopped
1 onion, chopped
1 (5 oz) jar pitted Kalamata olives
¼ cup capers
¼ cup olive oil
1 tablespoon lemon juice
Salt and pepper to taste


  1. Preheat an oven to 350° F.
  2. Place halibut fillets on a large sheet of aluminum foil and season with Greek seasoning. Combine tomato, onion, olives, capers, olive oil, lemon juice, salt, and pepper in a bowl. Spoon tomato mixture over the halibut. Carefully seal all the edges of the foil to create a large packet. Place the packet on a baking sheet
  3. Bake in the preheated oven until the fish flakes easily with a fork, 30 to 40 minutes.

Serves 4.

Garlicky Lemon Mahi Mahi

3 tbsp. butter, divided
1 tbsp. extra-virgin olive oil
4 4-oz. mahi-mahi fillets
Kosher salt
Freshly ground black pepper
3 cloves garlic, minced
Zest and juice of 1 lemon
1 tbsp. freshly chopped parsley, plus more for garnish


  1. In a large skillet over medium heat, melt 1 tablespoon butter and olive oil. Add mahi-mahi and season with salt and pepper. Cook until golden, 3 minutes per side. Transfer to a plate.
  2. To skillet, add remaining 2 tablespoons butter. Once melted, add garlic and cook until fragrant, 1 minute, then stir in lemon zest and juice and parsley. Return mahi-mahi fillets to skillet and spoon over sauce.
  3. Garnish with more parsley and serve.

Serves 4.

Creamed Spinach Stuffed Salmon

4 (6 oz.) salmon fillets
Kosher salt
Freshly ground black pepper
½ (8 oz.) block cream cheese, softened
½ c. shredded mozzarella
½ c. frozen spinach, defrosted
¼ tsp. garlic powder
Pinch red pepper flakes
2 tbsp. butter
Juice of ½ lemon


  1. Season salmon all over with salt and pepper. In a large bowl, mix together cream cheese, mozzarella, spinach, garlic powder, and red pepper flakes.
  2. Using a paring knife, slice a slit in each salmon to create a pocket. Stuff pockets with cream cheese mixture.
  3. In a large skillet over medium heat, heat oil. Add salmon skin side down and cook until seared, about 6 minutes, then flip salmon. Add butter and squeeze lemon juice all over. Cook until skin is crispy, another 6 minutes. Serve warm.

Swordfish Steaks with Cherry Tomatoes and Capers

4 tablespoons olive oil, divided
1–2 1-inch-thick swordfish steaks (about 1½ pounds total)
Kosher salt, freshly ground pepper
½ small red onion, finely chopped
4 oil-packed anchovy fillets, drained, finely chopped
2 15-ounce cans cherry tomatoes, drained
2 tablespoons drained capers
2 tablespoons Sherry vinegar or red wine vinegar
2 tablespoons oregano leaves
Lemon wedges (for serving)


  1. Heat broiler. Drizzle 2 Tbsp. oil in a 2-qt. baking dish. Add swordfish steaks and turn to coat; season with salt and pepper.
  2. Toss onion, anchovies, tomatoes, capers, vinegar, and remaining 2 Tbsp. oil in a medium bowl; season with salt and pepper and arrange around fish.
  3. Broil until fish is golden brown and tomatoes are starting to blister, 5–8 minutes. Turn fish and broil until fish is opaque throughout and tomatoes have burst and are blistered in spots, 5–7 minutes.
  4. Top with oregano and serve with lemon wedges for squeezing over.

Oven Baked Fish and Chips

1 lb. fresh or thawed frozen skinless cod fillets (or another firm white fish like haddock or pollack)
1 medium sweet potato (cut crosswise into ⅛-inch slices)
1 medium potato (cut crosswise into ⅛-inch slices)
2 tbsp. olive oil, divided
¼ cup all-purpose flour
1 egg white, beaten
2 tbsp. milk (you may use non-dairy milk)
¼ cup bread crumbs
1 tsp. fresh thyme
¼ cup finely chopped almonds
⅛ tsp. cayenne pepper (more to taste) or sub lemon pepper if heat is not your thing
Fresh rosemary (for garnish-potatoes) optional
Lemon wedges (optional)
Sea salt and pepper to taste
¼ cup finely chopped almonds
Tartar sauce for dipping if desired


  1. Preheat oven to 450° F. Line a baking sheet (large) with foil. Spray a 9 × 9 × 2 inch baking pan lightly with nonstick cooking spray. Set both pans aside. Rinse fish; dry by lightly patting with paper towels. Cut into 4 pieces (if necessary). Measure thickness of fish fillets (will determine how long to cook).
  2. In a large bowl (or ziplock bag) coat sweet potato and potato slices with 1 Tbsp. olive oil. Arrange slices in a single layer on the prepared baking sheet. Salt (with sea salt) and pepper to taste. Bake potato slices until browned and crisp (approx. 15–20 min.) Check frequently and remove any slices that have browned more quickly. Remove from baking sheet and let cool.
  3. Line up 3 shallow bowls/dishes. In the first bowl add flour. In the second bowl combine egg white and almond milk. In the third bowl combine bread crumbs, almonds, snipped fresh thyme, and cayenne. Dip each piece of fish in the flour, followed by the egg and finally into the bread crumb mixture. Place in the prepared baking dish and drizzle with remaining 1 Tbsp. olive oil.
  4. Bake fish for 4-6 min. per ½-inch thickness of fish (until fish flakes easily when tested with a fork).
  5. Serve fish with potato chips (and tartar sauce if desired). Garnish fish with extra fresh thyme or lemon wedges (optional). Garnish potato chips with extra sea salt, cracked pepper and snipped fresh rosemary if desired.

Parmesan Garlic Crumbed Fish

2 firm white fish fillets (about 5 oz. / 150g each), skin off, at room temperature
2 tsp. Dijon mustard
Olive oil spray
Salt and pepper
½ cup panko breadcrumbs
1 tbsp. parsley, finely chopped
2 tbsp. Parmesan (grated)
1 garlic clove, minced
1 tbsp. olive oil
Pinch of salt


  1. Preheat grill/broiler on high.
  2. Combine the Crumb ingredients and mix well to combine.
  3. Season each fillet with salt and pepper, then spread the mustard on the top of each fillet.
  4. Press the crumb mixture onto the mustard on each fillet. Press down firmly to make it stick.
  5. Spray an oven proof fry pan (preferably non-stick) with olive oil and place on stove over high heat.
  6. Place the fillets in the pan and cook for 1½ minutes, then place under the broiler for 5 minutes.
  7. The fish is ready when the crumbs are golden brown. Serve immediately.

Serves 4.