Best ever healthy fish recipes under 300 calories

Our 20 best ever healthy fish recipes under 300 kcal give a boost of omega-3 and make delicious low calorie meals, perfect if you're on the 5:2 diet or looking to make healthier meal choices

Boost your brain power by adding more fish to your diet, with our 20 healthy fish recipes. These recipes are all under 300 calories so they’re perfect if you’re looking to lose weight or just eat a little more healthily.


Choose from a rich fish curry with tomatoes and tamarind, a hot and sour Asian fish soup or the delicate flavours of grilled Miso glazed seabass.

Thai kohlrabi and crab salad

Check out our punchy Thai salad recipe with white crabmeat and kohlrabi. This simple salad is easy to make, low in calories and ready in just 15 minutes.

Thai Crab Salad Recipe with Kohlrabi

Prawn aguachile salad

Check out our quick and easy prawn aguachile salad recipe. Aguachile’ means ‘chilli water’ in Spanish, referring to the fiery dressing. Traditionally, raw prawns would be used but we’ve used cooked here to cut down on time.

Aguachile Recipe with Prawns

Tuna Confit

Check out this easy yet impressive tuna confit recipe. Confiting the tuna gives it a lovely melting texture – you can serve the fish warm with green beans and a drizzle of balsamic, or cold as the basis of a superior salad niçoise.

Tuna Confit Recipe

Grilled Portuguese sardines

Check out these sweet and peppery crispy sardines, ready in 20 minutes. These are great on a griddle, but will also work on the BBQ when the weather warms up. Serve with a big green salad and lots of crusty bread.

Grilled Portuguese Sardines served on an oval blue plate

Salmon tartare with pickles and cured egg yolk

Check out this vibrant salmon tartare with cured egg yolks and pickled veg. Buy fresh rather than frozen salmon fillets – the fresher, the better.

Salmon Tartare Recipe with Cured Egg Yolk and rice crackers, served on 6 get and white plates

Popcorn ceviche

Check out this quick and easy ceviche recipe with plump king prawns, punchy chilli and salty popcorn. Make this low calorie ceviche for an impressive meal with friends.

Ceviche Recipe with Popcorn

Fish curry with tomatoes and tamarind

This fish curry with tomatoes and tamarind is a super easy recipe, ready in 30 minutes and under 300 calories but is packed with fantastic flavours. It’s perfect for a midweek meal or a weekend  comfort food.

Mangetout, pea and fennel salad with smoked trout

Fresh mangetout are crisp and sweet and provide the perfect crunch to summer dishes. This recipe for mangetout, pea and fennel salad with smoked trout packs in lots of big flavours and is ready in just 20 minutes for a light and healthy meal option.

Dill and sugar-cured roast salmon

This is a really light cure unlike, say, gravadlax, which takes a couple of days. The sugar and salt will firm up the flesh slightly. You can marinate this overnight if you like, but rinse off the cure first thing. Serve with boiled new potatoes dressed with herbs and a crunchy side salad for a light yet flavourful meal.

Asian hot and sour fish soup

Combining hot and sour asian flavours this Asian fish soup is quick, easy and under 300 calories – the perfect light and fragrant meal to warm you up on a cold evening while still eating healthily.

Tuna tacos with spring fattoush and tahini yogurt

Mexico meets the Middle East with this healthy recipe from Cat Ashton for tuna tacos, accompanied by spring fattoush and tahini yogurt.

Smoky salmon tartare with lemon and capers

If you love serving smoked salmon for a starter, this is a great modern twist that’s also light, fresh and healthy. The salmon is finely chopped and tossed in a fragrant dressing of lemon, shallots and capers. Serve with thin slices of melba toast and extra chopped dill.

Smoked haddock and chive fishcakes

These smoked haddock and chive fishcakes will be loved by the whole family and are a handy standby for when you’re too busy to cook, plus they’re under 250 per serve. Eat half now and freeze the rest for healthy meals in minutes.

Grilled cod with salsa rossa

Great healthy mid-week staple, this recipe for grilled cod with salsa rossa is so easy and under 300 calories too.

Smoked trout, new potato and grilled cucumber salad

Our recipe for smoked trout, new potato and grilled cucumber salad is a great light and healthy dish to make for a summer BBQ. You need a BBQ with a lid that closes and wood chips to create the smoke for the trout and potatoes. If you don’t want to smoke your own fish, you can use lightly smoked raw trout or salmon and cook it in the oven instead.

Ginger lemon sole with Chinese greens

Our ginger lemon sole with Chinese greens is a quick and easy Chinese recipe. In China, fish celebrates prosperity and greens symbolise longevity so this is the perfect dish to bring you good fortune, and its under 200 calories.

Celeriac and sardine toasts

This celeriac and sardine toasts recipe is quick and easy and under 300 calories – perfect for a quick, simple and healthy lunch.

Ceviche of organic salmon and crab with chilli, lime, coriander and grapefruit

Try this popular Latin American dish of fresh, raw fish marinated in lime juice for a vibrant dinner-party starter or lunch option that’s both healthy and quick to assemble.

Smoked mackerel, lemon and herb pâté

This oh-so-easy pâté is made by simply whizzing in a food processor and chilling until you’re ready to serve. It also works with hot smoked trout or salmon. Serve as a canape on melba toast, prepare ahead for a starter or enjoy as a light lunch.

Miso-glazed sea bass with ginger greens

Eating healthily doesn’t have to mean compromising on good food. This miso-glazed sea bass with ginger greens is quick and easy to make and under 300 calories per serving.

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